The 70 most searched questions about diet, nutrition and fitness on Google. We answered! – GOOD SHAPE

1. What is the best diet for those who want to lose weight?
The one that matches your style and rhythm of life. For it to work, it is important that it has to do with your personality and respects your palate. For example, if you’re a meat lover, it doesn’t make sense to try a vegetarian diet just because celebrities have lost weight on it. If you’re the bread-loving type, forget about protein-prioritizing plans like Dukan and Atkins.

2. Is there a method for lasting weight loss?
The one with a focus on nutritional education: in addition to portions in the right measure (neither too much nor too little), the menu must provide balance (correct proportions between carbohydrate, protein and fat) and variety. The weight loss process may be slower than on a diet that excludes one of the main nutrients, but it allows you to make effective and fundamental changes to stay in good shape for the rest of your life.

3. Can you tune in without cutting carbs?
Yes. The secret is to moderate the amount and prefer fiber versions. “They are important for reducing the glycemic index of the carbohydrate”, says Alfredo Cury, endocrinologist at Spa Posse do Corpo, in Rio de Janeiro. Example: Wholemeal pasta takes longer to turn blood sugar. This prevents excessive production of insulin, the hormone that induces body fat storage.

4. Can anyone do the Dukan Diet?
No. People with kidney problems should not even try it, as in the long term, protein raises uric acid levels and increases the risk of kidney stones. Vegetarians and dairy intolerants will find it difficult to vary the menu.

5. How to accelerate the result of the regime?
Invest in thermogenic foods, such as green tea, ginger, red peppers and cinnamon, which increase energy expenditure and burn fat.

6. When is the best time for candy?
On dessert. The fibers consumed in the meal slow down the absorption of sugar. “At that moment, it is also easier to stick with a smaller portion”, says nutritionist Cynthia Antonaccio, from São Paulo.

7. How to solve chocolate gluttony?
Gradually, change the milk version to the one with extra cocoa (above 70%) – the intense flavor satisfies with less. Studies show that 30 grams of semisweet chocolate a day calms hunger. Another strategy is to bet on lean protein (tuna, egg). “It stimulates the production of serotonin, the well-being neurotransmitter”, says nutritionist Marcella Amar, from Rio de Janeiro. And that makes you more resistant to candy.

8. Can I eat chocolate without gaining weight?
If you don’t overdo it, you can! Eat a maximum of 30 grams per day (a neat square). But if you opt for semisweet chocolate, with 70% or more cocoa, the suggested portion increases to 50 grams. “Rich in flavonoids – antioxidants that fight inflammation – chocolate with extra cocoa can even facilitate weight loss,
in addition to doing good for the heart”, says Cury.

9. Is wholegrain pasta less fattening than refined pasta?
In 80 grams, the whole version provides 270 calories, and the refined one, 280. But the first one has fibers, which slow down the digestion of carbohydrates (hunger takes longer to return). In time: “Prefer light sauces, like tomato sauce”, advises nutritionist Andrea Santa Rosa Garcia, from Rio de Janeiro.

10. Does the famous USP Diet work?
Yes, but like any carbohydrate-free diet (15 days based on protein, fat and coffee), weakness, headache, bad breath and changes in sleep and mood can occur. More: despite the name, there is no relationship between it and the University of São Paulo.

11. Does the Ravenna method allow you to eat pasta?
Only after reaching the desired weight. Before that, the Argentine doctor Máximo Ravenna advises to exclude pasta, bread and other sources of carbohydrates.

Read also: 5 questions about the diet that made Fernando Rocha lose 20 kilos.

12. Is the Paleolithic Diet zero carb?
No. “In addition to protein (meat) and fat (olive oil), you can consume carbohydrates from roots, such as cassava, sweet potatoes, cassava and yams”, comments Andrea.

13. What is a Ketogenic Diet?
The one that causes the body to enter ketosis. Translation: instead of sugar, it burns fat for energy so you can lose weight fast. This is what happens on protein diets, which exclude bread, rice, roots or any other carbohydrate.

14. Does the Pontos Diet allow fast food?
The idea is to promote weight loss with pleasure and, therefore, hamburgers and fries are not prohibited. But you should spend most of the allowed points (each equals 3.6 calories) in the day on healthier foods, without as much fat and sugar.

15. Is any soup allowed on the soup diet?
No. They must be based on vegetables (at most two) and greens (at least two) and accompanied by a lean protein (fat-free red meat, chicken, egg). In preparation, do not use oil (or just 1 thread) and sour cream.

16. In which meal is bread less fattening?
At breakfast when you need to replenish energy, and 30 minutes before exercise. Even so, moderate the daily portion: a slice of bread (preferably wholemeal) or a piece of French bread without the crumb. Thus, there is room in the diet for other interesting sources of carbohydrates, such as grains and roots (yam, sweet potato, cassava).

17. What matters more: the weight on the scale or the number on the dummy?
You can use the same mannequin as your friend and weigh more than her because you have more muscle (a sign that you work out!) and less fat. So, instead of stepping on the scale, it’s worth trying on your tightest jeans: if they get loose, it’s a sign that the fat (more voluminous) has decreased and you’ve really slimmed down!

18. Why does the pointer go down more at the beginning of the diet?
Maybe because at first you’re excited and only eat what’s on the menu. But, a few days later, he gets tired of the options and relaxes: he eats an extra slice of bread, a little chocolate… “The body can also defend itself by burning fewer calories, especially on a radical diet”, says Cury. The solution is to follow a light and varied menu (with adequate portions of carbohydrate, protein, fat, fruits and vegetables).

19. When is the best time for me to weigh myself?
Upon waking. “The body is lighter (the food eaten at night has been digested, and the extra liquid, filtered and eliminated) and you don’t lose the courage to control what you eat”, says nutritionist Thaís Bufalo Moraes, from the company Pronto Light, in São Paulo. Weighing yourself during PMS is not a good idea: at this stage, the body retains fluid and the pointer can add up to 2 extra kilos (which add up days later).

20. Is it better to invest in diet and light products or reduce the regular sweets?
Read the label. If the product has a lot of fat (a strategy used to compensate for sugar, especially in diet options), switching is not worth it. You’re better off eating a brigadeiro or a slice of simple cake when the urge for sweets hits you.

21. Fat = extra weight?
Not always. Small portions increase satiety and prevent you from repeating the dish. Choose the good fats (extra virgin olive oil, omega-3) and their sources (avocado and linseed and chia seeds), as they have anti-inflammatory action. And a deflated organism accumulates less fat.

22. Can I take a day off from the diet?
Not only can it, but it should. Book this moment for Saturday dinner or Sunday lunch. Without extrapolating: if you order a starter or a drink, forget about dessert. What you can’t do is want everything. Nor decree off on Friday and only resume on Monday.

23. They say avocados are slimming. So can I eat as much as I want?
Rich in good fat (the omega-9 type), magnesium and vitamin B6, avocados are easy to quench and help reduce inflammation in the body – aspects that favor the diet. But it’s caloric and so it should be consumed in moderation. Functional nutritionist Patrícia Davidson, from Rio de Janeiro, recommends 3 tablespoons a day on a 1,200-calorie diet.
See also: 8 recipes with avocado to dry the belly.

24. Are rice biscuits fattening?
It is a gluten-free alternative to bread and toast. But, like tapioca, it has a high glycemic index. Combine with a lean protein (cottage cheese) to slow the rate at which the biscuit turns into blood sugar. And consume without exaggeration!

25. Which is better: dried or fresh fruit?
Dehydration causes fruits to lose water and volume. As a result, a dried banana doesn’t seem to be as filling as a fresh banana, so we tend to eat more of the former. In terms of calories, they are similar.

26. Does the distribution of calories facilitate weight loss?
Yes. If you skip breakfast or eat poorly at that meal, you lose control throughout the day and easily go over the limit. Another mistake: eating too much at night, when metabolism slows down and uses less energy. Does your diet have 1 200 calories? Distribute as follows: 300 calories in the morning, 60 for snacks, 420 for lunch, 300 for dinner and 60 for supper.

27. Is it better to lose weight or fat?
Fat. Losing weight can mean less water or less muscle (or both). Then the metabolism slows down and burns fewer calories.

28. How to measure the fat percentage?
“The adipometer, which measures seven skinfolds and uses the Pollock Protocol, is the most reliable accessory”, explains Fabio Aquino.

29. Is white cheese skinny?
It has less fat than the yellow ones and, therefore, is usually less caloric. But compared to ricotta and cottage cheese, it is not so light.

30. Are there foods that have the power to flatten your belly?
Thermogenic foods increase the internal temperature of the body and, with that, accelerate the metabolism and give a boost to the burning of love handles. Probiotics improve the intestinal environment. And this also contributes to the decrease in visceral fat – the one between the organs located in the belly area.

31. Does protein help burn fat?
As long as you don’t overdo it. The recommendation per day is 0.8 to 1.2 grams per kilogram of weight. You do exercises? Then the amount per kilogram of weight can be higher (from 1.5 to 2.5 grams).

32. Does going to the couch after dinner give you a tire?
There is a risk, especially if you overdo it and make it a habit. After eating, take a walk around the block, but avoid working out hard (disrupts digestion).

33. Can a pregnant woman go on a restrictive diet?
No way. At this stage, it is mandatory to consume between 300 and 500 more calories per day. Needs change every quarter and a nutritionist should guide the choice of food.

34. Does fasting work against extra pounds?
It can give the body a different stimulus to burn more fat. That’s why intermittent fasting (going extra hours without eating) has been successful. “It improves insulin resistance and, therefore, also reduces the risk of diabetes”, says Patrícia.

35. Does hibiscus tea make you lose weight?
It works as an ally in weight loss. “Hibiscus is a diuretic, highly digestive and slightly lipolytic (fat burner)”, says the…