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Is the Spanish diet effective?

Is the Spanish diet effective

The Spanish diet is a low-calorie diet that promises fast and effective results in 14 days. It is also known as a diet for the lazy, because canned foods, lots of fruits and vegetables are used for cooking. This nutritional model requires the ability to count calories, since the limit is 1300 kcal per day. Do not forget to use it wisely – because of the high risk of deficiency and the effect of “yo-yo” (effect, rapid weight gain after a diet).

The Spanish diet is a menu designed for people who want to lose weight and burn excess fat. She is very simple in her idea, because her menu is mainly based on elementary products, which limits the cooking time and does not require special culinary skills. It is recommended to use this diet for 14 days.

This is a low energy diet that needs to count calories. Because of its name, it is often associated with the Mediterranean diet. Their common feature is the consumption of a large number of vegetables and fruits. They differ mainly in the approach to the amount of fat consumed. In the Spanish diet, it is not recommended to exceed this macro element above 10%.

An important principle of this food model is to reduce energy consumption to a level, depending on sources, from 1300 to 1500 kcal per day. You should also pay a lot of attention to the correct proportion of the macro element. The creators of the Spanish diet emphasize that the presence of the right amount guarantees a quick and effective metabolism, which contributes to weight loss.

According to the expert

When compiling a diet, you can’t just recommend high-calorie foods. The content of micro and macro elements in food is also important. Diet should be adapted to lifestyle and individual needs.

During the program, it is recommended to eat 4-5 times a day with an interval of 3-4 hours. According to some reports, the energy value of each of them should not exceed 160 kcal. The effect of the Spanish diet after the first week of use. Her supporters are seduced by a fall to 6 kg for 14 days.

Spanish diet – foods indicated and contraindicated

Weight loss in accordance with the principles of the Spanish diet is associated – in addition to calorie restriction – with the appropriate choice of food. The basis of the menu consists of

  • vegetables and fruits – especially raw, added to each meal;
  • nonfat sources of protein, such as meat, fish, legumes, eggs, dairy products;
  • whole grain cereal products – bread, cereals, pasta, cereals, brown rice.

Every day you should drink about 2 liters of liquid, of which half should be water. It is allowed to consume a limited amount: fruit juices and from time to time also milk chocolate (in the amount of two cubes) or yeast buns.

Diet for busy people, because these names also have this food model, which allows you to use frozen vegetables and fruits and, for example, tuna or beans from a can. This makes cooking easier and reduces cooking time. It is worth emphasizing that weight loss in accordance with this program almost completely eliminates products such as sweets, inorganic products, sugary sodas, fatty meats and meat products.

Spanish diet – menu

The Spanish diet is based mainly on unprocessed foods. One day from her diet may look like this:

  • breakfast: green tea without sugar, bread from not sifted flour (slice) with lettuce, sliced ​​chicken, tomatoes, natural low-fat yogurt with raspberries;
  • 2nd breakfast: a glass of grapefruit juice, a small banana;
  • lunch: two hard-boiled eggs, one potato, cucumber salad and paprika with vinaigrette dressing, red tea without sugar;
  • afternoon tea, 2 kiwi;
  • dinner tomato cream soup, toast with whole grain bread, non-carbonated mineral water.

Looking at this menu, there is no doubt that the Spanish model is a low-calorie diet. It is worth considering who can use it, how safe it is for health and whether it brings long-term consequences.

Spanish diet – advantages and disadvantages

The Spanish diet is a proposal with a very low energy ability. This is the main argument that casts doubt on the safety assessment of its use. The ranges of 1300-1500 kcal per day do not even correspond to the level of the main metabolism of obese subjects. Recall that PPM is the amount of energy that the body uses every day to maintain basic vital functions.

The use of such restrictive diets is in most cases not recommended because of the risk of loss of muscle mass and, consequently, a slowdown in metabolism. Small portions also lack some macro- and micronutrients, such as calcium. Low fat intake is also not recommended due to the biological role of this macro element and, for example, the effect on the intake of certain vitamins from food. Although a time of two weeks will not lead to serious disturbances in the state of homeostasis (balance) of the body, this type of deficiency in the Spanish diet cannot be ignored.

Another difficulty during his work is counting calories. This requires the ability to use nutritional tables (usually with calories per 100 g of food product) or special applications for phones, tablets or computers.

It should also be noted that the use of a large number of canned food is not recommended due to the high salt content. However, the most important argument against the Spanish diet is the fact that its use carries a high risk of yo-yo effect. In practice, after its completion, a return to old eating habits and often a sharp increase in the amount of energy consumed also ends with an increase in body weight.

Undoubtedly, this method of losing weight should not be used by adolescents, the elderly, lactating women, people who engage in intense physical activity or are chronically ill.

The benefits of the Spanish diet include a great emphasis on the proper use of vegetables, fruits and liquids. It is also important to limit your intake of sweets, junk foods, and sugary sodas. However, due to the advantages of defects over the benefits of this weight loss model, its use in weight loss is not recommended.

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