Gluten-free, low-carb, zero-sugar foods, diet soda, cutting out fats... All of these may seem like a good path to a healthy diet and a well-functioning metabolism.

But is it enough to follow these steps above to improve your diet? What do experts say about restrictive diets and radical eating?

Body Worship vs. Physical and Emotional Well-Being

The search for a slim and sculpted body becomes a martyrdom in the lives of many people, convinced that they do not fit into the much-desired “modern beauty standard” and often end up resorting to restrictive diets irresponsibly propagated by agents who generally know nothing about nutrition.

Through media discourse, social networks, tips from influencers, among other voices that gain strength in the contemporary world of image and aesthetics worship, many people adopt radical diets whose consequences range from metabolic imbalance to serious eating disorders such as bulimia and anorexia.

Studies carried out by the University of São Paulo (USP) reveal that the search for healthy foods is much more related to the “fear of gaining weight” and the “search for weight loss” than to the desire to maintain healthy eating habits.

The situation is even worse when it comes to the female body. The beauty industry's representations are much more directed towards women than towards men, and the repercussions of this are notable. According to Veja magazine, out of every ten cases of bulimia registered, nine are women.

Studies carried out by Unilever, with around 3 thousand women, reveal that only 4% of participants considered themselves beautiful.

In another survey, this time carried out by the São Paulo State Health Department, 77% of the 150 young women interviewed showed “a tendency to develop some type of eating disorder such as anorexia, bulimia or compulsive eating”.

In recent years, the growth of the beauty cult market has made the obsession with the aesthetics of the “toned body”, disguised as a healthy lifestyle, become a real problem in society and, with it, nutritional terrorism is devastating the physical and emotional well-being of individuals.

Breaking taboos

A fit body and a healthy body are different things. However, they are not mutually exclusive. It is possible to have a fit and healthy body in the same way that it is possible to have those localized fat deposits without any loss in terms of physical health. Likewise, it is also possible for a fit body to be sick, which reveals a dark side of the cult of the body and nutritional terrorism. It is not enough to be considered beautiful. Each organism has its own characteristics that must be respected, prioritizing health and quality of life above all else.

When it comes to nutrition, there is an absurd amount of false information and noise that bombards the population from all sides. This always creates more and more confusion for people who are looking for a healthy diet, but it is very important to be careful not to fall into common sense and understand that each body has its own rules.

Nutrition is serious business: what do the experts say?

According to nutritionist Lorena Rodrigues, the search should not be for gluten-free or fat-free foods, but rather for more natural foods. “There is no point in replacing wheat with industrialized products full of preservatives,” says the specialist.

Animal butter, for example, may seem less healthy compared to margarine, which is made from plant-based ingredients, as it contains an incredible 80% fat. However, the fact that margarine contains a large amount of hydrogenated fats to improve its texture makes it an option only in extreme cases. Hydrogenated fat is one of the biggest villains in the food industry and can lead to several health problems, such as cardiovascular disease, liver disease, diabetes and even cancer.

Cutting out or replacing certain macronutrients without proper nutritional monitoring can result in serious side effects, including the development of intolerances that eventually lead to physiological and metabolic imbalance and discomfort. Nutritionist Lorena emphasizes that no extreme diet brings long-term health. She also adds and reaffirms the importance of not losing the pleasure of eating well, and that food should always bring us moments of comfort and well-being.

Healthy diet without guilt and without terrorism

Eating well goes far beyond cutting out fats and carbohydrates. It is very important to keep in mind that a healthy body needs all nutrients and macronutrients and not just proteins and fibers as is often believed.

Eating fresh fruits and vegetables is always a good option for vitamin replacement, which is essential for the correct functioning of the metabolism and strengthening of the immune system. Lean proteins, such as white meat, also have this function of maintaining the immune system and metabolism, in addition to being very important for gaining strength and restoring muscle tissue.

“Good” fats, such as olive oil, for example, are extremely important for increasing the body’s energy levels and giving you energy for your day-to-day life. They also play a regulatory role in controlling cholesterol levels and reducing the chances of developing heart disease.

Whole grains and cereal bars have an antioxidant function, which means they reduce premature aging, and they also contain high levels of fiber to improve gastrointestinal functions.

For those who think that eating chocolate is a deviation from the virtue of eating well, they are very wrong (yes, sir and yes, ma'am). Studies show that moderate consumption of dark and semi-sweet chocolate brings benefits to brain function, reduces damage from strokes and controls blood flow. In addition, chocolate is also good for hair and skin due to its antioxidant power.

Amazing, isn't it? These are some suggestions for completing a balanced diet, without stigma or taboo, to enrich your diet and help you adopt healthier eating habits. But remember: always talk to a professional before adopting any diet and, above all, respect your body!