Healthy eating has become one of the most frequently discussed topics in consultations and on social media. However, nutrition experts have long been sending a clear message: diets that promise quick results through severe restrictions rarely work in the long run . Instead of obsessing over prohibitions, nutritionists advocate for a more flexible and realistic approach, based on small, sustainable changes.
This stance is not an isolated opinion. Several experts consulted agree that the key lies not in eliminating foods, but in learning to eat better , prioritizing fresh products, and seeking professional advice when necessary. Evidence supports the fact that sustainable habits have a greater impact than any fad diet.
The failure of restrictive diets
One of the points on which nutritionists most agree is that highly restrictive diets are doomed to failure. Ismael Galancho, a nutritionist and science communicator, explains that severe restrictions generate a rebound effect because the brain responds by increasing the desire for what is forbidden. This "cognitive restriction" means that, even before starting the diet, we are already thinking about the foods we won't be able to eat, which increases anxiety and the likelihood of abandoning the plan.
For her part, Lourdes de la Bastida, a nutritionist at Quirónsalud Córdoba Hospital, recommends avoiding overly demanding plans that could lead to frustration. In her experience, patients who start with small, realistic goals usually internalize the changes in about a week. She adds that completely prohibiting certain products only increases cravings for them.
The alternative proposed by both experts is flexibility. Galancho advocates for flexible diets, which allow for the inclusion of personal preferences without making them a problem. In this way, both body composition and a healthier relationship with food are promoted.
The importance of planning and real food
To maintain a balanced diet without resorting to restrictions, organization is key. Lourdes de la Bastida suggests planning your meals for the week and making a shopping list to avoid improvisation, which often leads to less healthy choices. She also recommends prioritizing fresh, seasonal foods in simple preparations such as vegetables, legume salads, gazpacho, or soups.
Another easy tip is to increase your fruit intake. Eating two or three pieces a day, spread throughout your meals, helps you achieve a more complete and nutritious diet. Along the same lines, nutritionist Álvaro Vargas, known for his podcast 'A comer se aprende' (Eating is Learning), insists that carbohydrates are not the enemy ; the important thing is to choose whole-grain versions such as whole-wheat bread, pasta, rice, or quinoa. Even a sandwich can be healthy if it's made with 100% whole-wheat bread, hummus, avocado, tomato, and arugula.
Vargas also debunks the myth that salads are just a side dish. Well-prepared, they can become a very nutritious main course. The key is to include a good source of protein, healthy fats, and a variety of vegetables, always looking for healthy pasta dishes and light options.
Supplements: They're not the first option
Concern for performance and health has driven up the consumption of dietary supplements, but experts warn that supplementation should not replace a healthy diet . Julio Sabio, a nutritionist, says that in his practice he sees many people more concerned about which supplement to buy than about improving their diet. His recommendation is to first invest in a nutritionist who can teach you how to eat well, and only then, if necessary, consider any supplements.
Sabio points out that many supplements, such as protein powder, magnesium, and multivitamins, are purchased unnecessarily. In a varied diet, these nutrients are obtained from food. Furthermore, consuming more protein than needed doesn't translate into more muscle; the excess is either eliminated or used as energy. The best sources of protein are legumes, tofu, fish, eggs, and dairy products, not protein shakes.
The nutritionist also emphasizes that the foundation of everything is training, eating properly, and resting . Supplements, in any case, are a complement, not a substitute.
The role of physical activity and rest
A healthy routine isn't limited to diet. Lourdes de la Bastida reminds us that physical activity, adequate rest, and stress management are equally important . For those who lead a sedentary life, starting with a 30-minute walk each day is a good first step. Taking the stairs, getting off the bus a stop early, or parking further away are also good options.
Julio Sabio agrees that exercise is essential for achieving lasting changes. Without physical activity, any diet loses its effectiveness. Furthermore, rest is fundamental for recovery and performance. Nutritionists recommend getting enough sleep and not neglecting it, as it directly influences appetite and food choices.
In short, the nutritionists consulted agree that the key to healthy eating lies not in restrictive diets, but in adopting sustainable habits . Planning meals, choosing fresh foods, incorporating physical activity, and seeking professional advice are the most effective tools for improving long-term health. Forgetting unnecessary supplements and absolute prohibitions is the first step toward real change.
