Daily requirement for carbohydrates, proteins, fats - which diet to choose?

Research shows that the origin of calories has a significant impact on our health. It is important whether the calories come from e.g. processed carbohydrates, proteins, or from saturated or unsaturated fats. Many diets have been created. The most popular diets can be divided into the following main categories:

Low-carbohydrate diets (high-protein and / or high-fat)

High-protein diets

Low-fat diets

Ketogenic diets

The above diets differ in the amount of macronutrients. Although it cannot be clearly stated which of the diets is the most effective, one should remember about the role of individual macronutrients, their impact on the body and metabolism, and their impact on health.

Neither diet should be used for an extended period of time. Prolonged use can have negative side effects, for example on the absorption of other important nutrients such as vitamins and minerals, which can increase the risk of heart disease, stroke and other diseases.

For healthy people, a short-term high-protein diet or other diet should not be harmful, but if you have kidney disease, liver disease, or other medical conditions, be sure to consult your doctor before changing or following a diet.

Studies have shown that people who followed one of the diets and reported significant weight loss in the short term, followed the diet long term. Consequently, this had the opposite effect, as their weight quickly returned to or above that level after they stopped their diet. The same research also showed that people who maintained their diets for a long time, strengthened it with exercise, and their weight loss was slow and steady, did not quickly regain their previous weight.

In order to lose weight healthily, we should use balanced diets containing optimal for us balance of macronutrients.

Although balanced, low-calorie diets give less spectacular results in the initial phase of weight loss, their use is more beneficial for our body and gives better results in the long term. Keep in mind that even slight weight loss can lead to significant health benefits. In addition, such diets allow the body to absorb all macro and micronutrients, vitamins, minerals and other nutrients necessary for proper development and healthy life.

A balanced diet should contain three basic elements:

1.The acceptable range of macronutrients in an adult diet should be:

- carbohydrates 45%-65%

- proteins 10%-35%

- fats 20%-35%

2. A real reduction in total daily caloric intake, given the need for micro and macro elements.

3. Use of the glycemic index index in meal planning.