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Well, we're starting the week today, March 4th, which is World Day Against Obesity.
And today we're going to talk about weight loss, because who of you who see us or listen to us,
including myself, has ever done a diet with the desire to lose weight? There are people who do it
to gain weight, but the vast majority have grown with the concern of losing weight. The industry
of losing weight is a multimillionaire industry in the whole world, but the information changes
a lot. One decade ago, they told us that we have to do a low-carb diet, then they told us
that it's a low-fat diet, and then the fashion diets come up, a diet comes up, another diet comes up,
we start doing it, and then the rebounds come, because a lot of people recover weight, it gets
even worse after having done a diet. So, what are the dangers of living with restrictive diets?
Today we're going to talk about the subject. Why do we bounce when we do a diet? Why do a lot of people
bounce when they do a diet? Is it correct to say I'm on a diet? Or is diet more like what I eat
every day? But we commonly say I'm on a diet when I restrict myself in some part of my food
to lose weight. What are the consequences? Is there any harm to living with restrictive diets?
Why do we bounce? Are there diets that can be dangerous or not? What are the... Right now,
intermittent fasting, I've been doing it, a lot of people have done it, and it's in fashion.
Today, we have professional health specialists to talk about this topic. We'll talk to Dr. Paloma
de la Fuente, who joins the conversation, she'll return to the program. She graduated in
a medical degree from the University of Baja California, and she has a diploma in clinical nutrition.
She'll also be with us, Chef Natalia Delgado, who is a specialist in eating delicious,
without guilt, and in a healthy way. We're going to talk about how not to satanize things,
and not to be afraid of gaining weight, and not to think that everything hurts. In fact, she'll give us
a recipe for an incredibly delicious and healthy dessert that you can enjoy without guilt.
And she'll also go to the conversation with Dr. Daniela Lopez, who graduated from a nutrition
degree in the National Polytechnic Institute, and then realized that studying nutrition
wasn't enough, and she went to UNAM and did a career in psychology. And, precisely, by combining
the two, nutrition and psychology, she has also been able to help thousands of people.
So, that's today's topic. Is it useful to go on a diet? Is it convenient to go on a diet?
Is this obsession with the weight we have correct? Is weight health? There may be a person
who has overweight and is healthier than someone who is thin, and in theory should be healthier.
Well, that's the topic we're going to open today in the conversation here on the program.
In our confessional, IvanaMarcontonioRegil.com, diagonal formula, today's question is,
have you ever done a diet? Yes, no, or literally, do you live on a diet? Have you ever done a diet? Yes, no, or do you live on a diet?
Go there, give your opinion, and sign up as a partner, the program's partner, so that you can participate
giveaways we are giving, and you can ask us questions. Today we have questions from our
partners, who we are going to be our specialists with. So, today we are going to talk about the problem,
and, above all, the solution. It's not true. I tell you something, this, everything hurts, it's not true.
Not everything hurts. Do I have to live on a diet? From my point of view, no. But I want specialists
to talk to us about this issue. So, when we come back, we are going to talk about all these issues.
And we will also talk about these diets that have become fashionable, because in the 80s they told us
that we should eat one way, in the 90s, another, today, another. How do we start the day? What is it that
I should eat in the morning? What is it that I shouldn't eat in the morning or at night?
We are going to talk about all these issues, about our eating habits, with which we have a very intimate relationship.
As psychologists say, it is even more intimate than with the partner. We will return after a pause.
Marco Antonio Regil in Formula.
Dear body, dear body, this topic today hits me very hard because I grew up on a diet.
I grew up with the obsession of losing weight. In the family, there was always a new diet that my aunt made,
and the rest of the family ate it. And I ended up hungry, and then I broke the diet.
I didn't break the diet, I hit it with a roll of those, I made pieces of the diet, and I ate more than before,
and I bounced. The famous bounce, I know it sadly, in a very intimate way. And that was my family.
All on a diet. Today, on World Day Against Obesity, the statistics of the Mexican government tell us that
overweight and obesity affect more than 75% of adult people in Mexico and more than 35% of the child population.
According to the data from the National Health and Nutrition Survey 2018-2019, these figures have led our country
to the top of the world in child obesity and the second in adults, only surpassing the United States.
And the United States is the other way around. It has the number 2 and the number 1.
We share the 1 and the 2 with the United States in obesity, adults and children.
On the other hand, recent studies in Mexico say that approximately 83% of Mexicans continue or practice
some kind of restriction, some kind of diet, whether it is low in fat, low in calories, low in sugar,
low in sodium, and we have not found the solution because this is still a serious problem.
Well, to talk about the subject and remove myths and legends and talk about science,
Dr. Paloma de la Fuente, graduate of the University of Baja Agriforna, returns to the program.
She studied medicine and is specialized in clinical nutrition. So, Paloma, welcome to the program.
Thank you Marco, thank you very much. Happy to be here again.
Thank you for being here. In your family, they also did diets and you did diets.
A lot. Yes, I think that all Mexicans and Latin Americans grew up with these famous diets, right?
To lose weight.
And some very rare diets. I remember that in the 90s there was a campaign that cereals were healthy
and that having breakfast in a box of commercial cereal was the healthiest thing in the world.
Yes, as a result of the Second World War, this began to be commercialized a lot and the breakfast
of cereals or super restrictive diets was what became fashionable and we know that today it is not something healthy.
In the 90s, our producer Claudia Alcaraz reminded us, one of our two producers, that Kate Moss,
the famous Kate Moss, popularized a almond diet.
The almond. It was eaten only one almond a day because almonds have fat and before they satanized fat,
you couldn't eat more than one almond because you were going to gain weight.
Yes, and I once did the diet of Atkins who told you to eat all the fat in the world.
I remember that I felt terrible and you were the biggest rebound in my life, but it was a very popular diet.
After that it just changed its name, it was Atkins and now it is the...
Cetogenic.
Cetogenic, exactly.
Yes, because you eliminate food groups and you focus only on one.
And if you lose carbohydrates, you lose fat. Let's see, we do diets because we are obsessed with having
an optimal weight, being thin. There are people who are the other way around, there is a group of people who do diets to gain weight.
But the vast majority of us have done diets to lose weight.
So the first thing I ask you, this obsession with diets that comes as a consequence of the obsession
to have a specific weight, to be thin, to look like models or like Hollywood actors or actresses,
is it healthy? Does weight determine health?
Definitely not. The kilos are subjective. To begin with, the kilos are made up of many things, not only fat.
We have muscle, we have water, we have density, of course we also have fat, but a number in the scale
does not define our health. There are people who are extremely thin, who are in quotes in their ideal weight,
but they are not healthy metabolically. They can also have problems with dyslipidemia,
such as increased cholesterol, increased glucose, blood insulin, and they are in a relatively healthy weight.
And there are people who may have 1, 2, 3 kilos above their ideal weight, but metabolically they are healthier.
Why? Because we have to know that not only does fat weigh, the bone also weighs and the muscle mass also weighs.
So there are people who do a lot of exercise, for example, they never reach that ideal weight they want,
but they are healthy metabolically, so we cannot base our health on the kilos that the scale gives us.
That does not define us.
I have several friends, my friend David, who is my representative, in fact he has always been like this, full,
and whenever he goes to his exams, the doctor says, wow, I did not expect this, he is super healthy and he has overweight.
Of course, because we are focused only on the kilos, on the total kilos, to certain, let's say,
the World Health Organization, and I am going to put it like this, the World Health Organization tells us that our ideal weight is based on a relationship called size and kilos.
When we do this formula, it gives us a figure that puts us in a category, in a list,
to know if we are in that body mass index, which is what it supposedly tells us if we are in an ideal weight or not,
but today we know that is not what matters, what matters is how that body is made up,
how much fat we have and how much muscle mass we have, and for that there are already tabascus that throw us those percentages.
And where is the fat also important?
Of course, the visceral fat, for example.
So it is not the same that I have fat in my calves or in my legs or in my buttocks, to have fat?
Fat in the organs, of course.
So visceral, what is visceral fat?
Visceral fat is that fat that surrounds our organs, that is, the more visceral fat in our body,
we have a greater tendency to metabolic diseases, such as fat liver,
we have a higher probability of insulin resistance, some types of cancers, among many other diseases.
So if the fat is not around my organs, there is no big problem?
Well, there is a problem because we should not have such a high percentage of fat,
be it visceral or not be visceral.
The excess of fat, yes, we have to take care of it.
Yes, of course, excess fat must be taken care of. Why?
Because having a high percentage of fat, we also increase the risk that there is greater cellular inflammation metabolically,
and cellular inflammation, well, we do not see it or touch it, it is there in the cells,
and that can cause us more predisposition to diseases,
but visceral fat itself is the most dangerous because it is the one that already surrounds our organs,
it is the one that already tells us that there is a very important internal problem to deal with.
Okay, I understand. Now, a question, why the rebound?
Because diet is almost synonymous with rebound.
Well, first we have to define that the diet is what we eat every day, right?
We know that we say diet and automatically think about losing weight.
But what about the rebound, Marco?
Because when we are on restrictive diets, our body gets used to eating very little,
to receiving very few nutrients, very few calories, and the body gets used to it.
So what happens when we reincorporate these foods,
when we have been psychologically restricted,
we start to try again these foods that we did not consume,
and obviously we get anxious to continue consuming them,
because we had gotten used to a restriction in our body, you just said it.
So what do we do? We abuse the consumption of food.
So we increase that caloric requirement too much, and that is where the rebound comes from.
The more restriction, the more rebound?
Of course, because you get used to your body not eating,
to not giving it enough nutrients it needs.
The body does not need calories, nothing more, it needs nutrients.
There are empty calories and there are calories with nutrients,
foods that provide us those substances, that fuel that our body needs to function.
So if you are taking away that from your body,
then there comes a point where it gets used to it,
it stays in its basal metabolism,
working only to breathe, to continue the day to day, to wake up and so on.
But if we reincorporate all these foods that we did not consume,
then we will have a rebound.
So the old system of counting calories...
It does not work.
...has already expired.
No, definitely.
It is science of how long ago.
It is many years ago.
Today we know that what matters are the nutrients and the substances that we are giving to our body.
So the stamps...
Be careful, that to me the issue of having put stamps on food seems like a good initiative,
a step number one.
But I have heard from many health professionals that it is an old system,
that is not the best indicator, excess calories.
Of course, well, I see it only positive in ultra-processed foods,
because we know that they have many substances that our body does not need.
But there are other foods, natural, whole, that have high caloric density,
but that give us many nutrients, fiber, protein, healthy fat,
and that will not do us harm in our body.
And what are the consequences of getting into very restrictive diets?
Because that's how most diets are.
Of course, metabolically you increase the risk of having hormonal problems,
starting with alterations in the sex hormones.
Our sex hormones come, they are synthesized, they are formed as a result of cholesterol.
We need fat to work well, and most of these diets take away your fat
when you start in a restriction as strong as this one.
So if we want our hormones to work well,
so that our whole body works well,
we need the three essential macronutrients,
carbohydrates, lipids, and proteins.
You don't have to eliminate them.
Of good quality.
Of good quality, obviously.
Not ultra-processed, obviously.
So you, as a doctor, as doctors, the doctors themselves don't say it,
they almost don't study nutrition. You did study nutrition.
You finished your medical degree and then you studied nutrition.
That's right.
So you don't put your patients on a diet.
No, I don't put them on a diet.
I don't tell them they're going to eat on day one, day two.
I give them examples, I give them tools, I try to educate them.
I think that's the secret here.
Education, so that people know what will do them good and what won't.
So choosing the foods that will really nourish them,
and giving them the necessary tools for the same thing.
Okay. So they're habits.
They're habits, definitely.
And little by little, not a diet, but creating a new habit.
Even if it's little by little, it's better.
It's clear because it's a process.
We want to do this sustainably in the long term.
A restrictive diet is not sustainable in the long term.
Right.
Well, let's take a break.
When we come back, we're going to knock down this myth of everything hurts.
Because then when we talk about these things, people say,
oh, I'm going to die of something.
Everything hurts.
No, not everything hurts.
Not everything hurts.
We can eat delicious.
And here comes the chef Natalia Delgado,
who is a passionate about delicious food,
free of guilt and healthy.
And you can prepare it in a very accessible way at home.
So the chef prepared us a delicious dessert
with first-rate ingredients that you can eat without guilt
so you can see that you can eat delicious.
Of course.
It's a dessert. In fact, it's a dessert.
And it gives us nutrients.
Of course.
And it's delicious.
And you can enjoy it.
Because part of living on a diet is very boring.
It's horrible.
It's like eating cardboard.
I mean, no.
No, it shouldn't be boring at all.
Well, Chef Natalia Delgado is going to show us
in the next segment.
And we'll also talk about body shaming and body positive,
which are the two extremes that exist.
To embarrass your body or say, I'm OK.
Those two extremes are healthy.
What can we learn from that?
We'll be back after a break.
Go to marcontoniorregil.com, diagonal formula,
and tell us if you've been on a diet.
Yes, no, or live on a diet.
And there's also the QR code on the screen for friends
of Teleformula and social media who see us here live or recorded.
No matter, so you can participate in the survey.
So we'll be back after a break.
We're talking about our dear body and the importance
of eating.
Cheer up.
Continue the conversation with Marco Antonio Regil in Formula.
Today we dedicate the program to our dear body.
Dietes work.
It's worth going on a diet.
Weight is a synonym for our health.
And when we want to be healthy and reach our ideal weight,
whether it's going up or down, the ideal weight,
whatever, beyond appearances, do we have to live eating
boredom?
No.
How boring.
No, we don't want that.
Well, today Dr. Paloma de la Fuente is with us,
who besides being a doctor, has a specialty in clinical nutrition
and joins the conversation with our very dear and beloved
chef Natalia Delgado, a specialist in food,
first of all, delicious.
Also, innocent and healthy.
What's up, Natalia?
Thank you.
Thank you very much, Marco.
Good morning, Dr. Paloma.
It's been a pleasure to be with you,
talking about this important topic that worries us all,
but I think it should occupy us more.
Of course.
We have to take care of ourselves, Marco.
And we can do it easily through food.
And delicious.
Look, those who are on Teleformula,
those who are on the radio, imagine,
go to the YouTube channel of Grupo Formula.
Let's see if it's true.
Show us, I don't know which camera, look, there it is.
What is this that you are bringing us?
Imagine those who are listening.
Well, I brought you a dessert, 100% made based on ingredients,
as Dr. Integrales said, as you also commented, Marco.
But what is it for those who are not watching?
It's cocoa, cocoa powder, toasted almonds,
a little bit of dates, which dates is what is going to give it
that sweetness, that flavor.
Because without sugar.
Without sugar.
You sweetened it with dates.
With dates, with a desert fruit,
which is typical of the desert, which is simply nutritious,
as the doctor said, which contains ingredients that are
going to give energy, Marco.
What are we eating for?
Well, I, the truth is.
To have energy.
To be able to.
But the truth, the truth, I see one on the menu,
I want it to be delicious.
Of course.
I want it to be delicious.
I'm sorry, first I want it to be delicious.
Of course.
And I also want it to be nutritious.
Nutritious.
Of course.
But delicious first.
Always delicious, always satisfying our needs
of the palate, right?
Also the visual.
This dessert looks delicious because it has nuts.
It looks delicious.
It has bitter chocolate.
The bitter chocolate is healthy, but it contains many calories.
There is the trick to science.
So this dessert has a lot of calories.
It has approximately 158 calories per piece.
It is very little compared to a traditional dessert
that comes to have 1,500 calories.
But here there is nutrition.
Yes.
Let's see, for the most part, the difference from the scientific
point of view, this is sweet.
Of course, for the date.
It has dates.
But what is the difference in eating something that is sweetened
with dates?
I mean, the whole date is not date powder or sugar.
It is the whole date, the fruit.
To eat something sweetened with refined sugar.
No, definitely a big difference.
The date contains minerals that are essential for our body,
such as zinc, magnesium, manganese,
which are essential for the functioning of our cells.
And you mentioned something very important,
which is that if we see this dessert, we say,
son, it has a lot of calories, but it also has a lot of nutrients.
And normally we are used to eating empty calories
from other products.
And when you eat a lot of nutrients,
you feel satisfied faster.
Of course, that is very important.
Eating and feeling satisfied.
That's right.
Because usually the diet goes down in calories,
it doesn't leave us satisfied.
Right?
Salad, these foods that are extremely low in calories,
but it doesn't leave us.
They don't give us satiety.
Exactly.
Because our stomach says, I want more, I want more.
Now, yes, there comes the dessert.
And then, Marco, 1,802 calories.
That I get a little bit of this, I see it,
and if you leave me alone at home, nobody is watching me.
I'm not doing an Instagram Live.
And I grab a cappuccino with my oatmeal and everything.
In other words, the possibility that I get a little bit of this,
that I eat the six desserts, is very low.
Maybe you can't.
You won't be able to do it.
Because you're going to get satiated.
Exactly.
Look, if you want, try it.
On the other hand, if I had a traditional cake,
full of refined flour, refined sugar, an ultra-processed,
it would be easier for me to get a trappon.
Well, give it a bite.
Give it a bite, Marco.
Let's see how true.
Here is something very important in this dessert
that I congratulate you on.
And it is that it has the three essential macronutrients.
It has carbohydrates, it has lipids, and it has proteins.
Protein and healthy fat are going to give us satiety.
So, unlike a cake.
That's right, doctor.
It's great.
Oh, how good, Marco, that you like it.
It's a dense ingredient, because the cocoa is super dense.
The dates are dense, too.
They contain fiber.
Did you know that dates are good for you?
It's like a combination of bitter chocolate.
It balances very well with the date.
I mean, it gives me a little salty and sweet at the same time.
It reminds you of a candy, right?
Oh, how good.
Oh, how good that you like it.
I like it a lot.
The more time passes, the more it becomes like pyrotechnics
in my palate.
Oh, how wonderful.
Those words, the truth is that they fill my heart.
Because many people think, Marco,
that we can't eat something delicious if it's not something
delicious, right?
You mentioned two words that I like to emphasize.
Don't abuse.
Don't abuse food.
And don't get obsessed.
When you're going to eat something, eat it.
At ease.
Without guilt.
This feeling of eating, I think, should be eradicated soon.
Of course.
For example, to children.
To children, when a child asks you,
mommy, I want one more tortilla.
Give it to him.
The child needs it.
Maybe he needs a little more energy than you.
He's growing, he's developing.
We must also teach that the foods that will make us
satisfied, like legumes, that can also be delicious.
Of course.
Right?
Some taquitos, for example, from lentils to chipotle.
They're great.
And they'll make you satisfied.
And you'll feel like you ate delicious.
Because we don't want to eat foods that make us feel like
we're on a diet.
On a low-calorie diet.
Right?
No, what a low-calorie diet.
Hey, wait.
You said, Vania Rodriguez from San Jose, California.
What does she say?
No, no, she doesn't say that.
She says, please talk about the importance of self-compassion
in the process of improving food habits and general health.
Because putting on a restrictive diet and having a bad time.
Of course.
It's not compassionate.
It's not loving.
That can cause stress and other diseases.
Of course.
Food is not our enemy.
On the contrary, it's our ally, our friend.
And as long as we know what foods to include.
It's not about always being on a diet,
as we're mentioning, but finding balance and balance.
This is delicious and it's giving us nutrition, for example.
Pascita Mendoza from Santiago de Chile,
who sees us because they know we're in radioformula.mx
and in our different media platforms of Radio
Fórmula, they can see us all over the world, live and recorded.
She tells us why, when we leave a diet,
we touch it in the previous segment, she says,
you eat the same thing you ate before the diet,
you get the rebound and you go up more.
Of course, because we were in restriction.
We were limiting ourselves to consuming those foods that
we like.
So if you're not consuming them at the moment in which you
consume them again, you're going to abuse these foods.
That's why the importance of balance and balance.
Oh, well, this is not suffering.
No, no.
Contrary.
I want us to go to Converceles to give her a bite.
Ah!
Go to the chef, I mean, to the dessert, to the dessert.
Nobody thought otherwise, Marquito.
Listen, but something that is important, guys, to emphasize,
is that high-calorie foods in small portions
are important to take care of.
For example, a tablespoon of butter, Marco,
has a lot of calories and has saturated fat,
which is what can cause us diseases
in the long and short term.
But we don't want margarine, which is vegetable,
but it's also ultra-processed.
Of course, but food, in general, of animal origin,
has saturated fat and are more caloric.
For example, let me give you an example.
Mayonnaise, 830 calories per 100 grams.
I mean, a potato salad with mayonnaise,
you've already put it there almost.
But what do we put on it then?
Well, we don't want the ultra-processed vegetables either.
You can make a mayonnaise-style dressing
based on tofu.
Tofu or avocado, too?
Of course.
There are many ways to substitute that creaminess
that mayonnaise gives us, which is what we like.
I always ask, what do you like?
Oh, well, fried tacos, golden tacos, for example.
How can we make them at home so that they simulate?
Well, we put a little olive oil, just a little bit,
and we put them in the oven.
In the oven or the air fryer, which is very fashionable.
And it gives you the feeling of crunching the taco
without having gone through the deep frying.
So it doesn't have to be all perfect and the steam and salt
and the nachos and nothing.
No, no, no.
You're not going to make it.
No, you get bored.
Exactly.
It's not sustainable.
You're going to leave it.
Of course.
And they'll tell you, oh, honey, why are you suffering so much?
Exactly.
So you can learn to substitute and eat delicious.
What you like is the feeling, Marco,
of the golden taco, the salsa.
You always have to make a very rich salsa
to accompany a good guacamole.
Now they are recommending eating more than one avocado a day
to protect the heart.
Before we said, oh, no, just half avocado
because it has a lot of calories and it has fat.
But they are good.
They add nutrients.
I have not met any doctor who tells me,
I have a patient who comes sick for eating a lot of avocados.
No, that's not the problem.
I don't know him.
OK, let's go to Perugia and Pagocita.
When we return, the doctor, well,
the nutritionist and psychologist, Daniela Lopez,
she studied nutrition and then realized that nutrition was not
enough and she started studying psychology.
And she's going to tell us what she experienced,
something that at the time was traumatic for her,
with food, that led her to have these two careers and how
combining what she learned in both careers
is that it can help people.
So she's going to tell us her case.
And I'm shivering because I want to move to the next one.
Me too.
That was good.
Daniela Marcantorio-Rekim.com, the formula.
Vote today.
Or if you've been on a diet.
Yes, no, or live that diet.
There's the QR code.
We'll be back after the messages.
Connect and build through our conversation.
Through our conversation.
Through emotion.
We return with Marco Antonio Regil in formula.
Hello, I'm Maxine Woodside and I invite you to hear the best
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Fórmula Group, opening the conversation.
The conversation.
Cheer up.
Follow the conversation with Marco Antonio Regil in formula.
No, no, how delicious we are eating today.
The delicious food can be healthy,
and the healthy food can be delicious.
You don't have to live suffering.
You don't have to live thinking that conversation is impossible
and that it's like eating cardboard or eating grass.
That's not the point.
Follow us, Dr. Paloma de la Fuente,
a doctor specializing in clinical nutrition.
Chef Natalia Delgado.
They came here and they took their desserts.
Because I was afraid I would take my desserts and others'.
All a success, Natalia.
Your dessert, delicious.
And according to the conversation,
Daniela Lopez, who is a nutritionist
for the Institute of Polytechnic National.
And then you said, what was it that took you
after being a nutritionist?
You said, I'm going to study psychology at UNAM.
What happened? Tell us.
Well, first of all, thank you very much for the invitation.
Nice to meet you.
Likewise.
Thank you.
The reality is that when I was already studying nutrition,
well, we already know a little bit about what it is here,
the doctor who studied nutrition,
we already know what the academy is like in the career.
That we come from a very focused focus on weight,
for many years.
And well, thanks to science and all the studies that there are
about it, we have already realized that weight,
as they said, is not the most important thing.
So we are moving slowly, many professionals
to a focus not centered on weight.
Well, I want to mention that this is the focus that I have.
And in the nutrition career, well,
I realized that many of the things that they teach us,
obviously not with the intention of hurting our patients,
but that science had been studying,
well, it was not enough really to solve the problems
of food that, well, at that moment they started to study.
Speaking clearly, it lacks a modernization
to nutrition education in Mexico.
Totally.
Also, many times what happens and that was part of what
made me realize that I also needed to expand my knowledge,
is that we begin to recommend conduct of risk to patients.
I mean, as health professionals,
despite the fact that we want the health of people,
well, for all the teachings, sometimes we fall into some
practices, how to recommend what they said, restrictive diets,
behaviors that even put people at risk of developing
food conduct disorders.
Today I want to mention it because also the food
conduct disorders are increasing.
It is incredible the way they are developing.
And the main trigger of a food conduct disorder
are diets.
So it does not mean that this is the origin of a TCA,
but it is a very important trigger that must be mentioned.
And that is why today we are moving towards a different approach.
So, well, since I began to realize all these behaviors,
I also went through a complicated relationship with food
during my career.
Obviously, when you start studying nutrition,
you feel bombarded by all these stereotypes of how you
should look, how your body should be,
how you should eat, how nutrition won.
So I started to do diets, I mean,
everything we had been learning.
And I began to realize that I was not healthy,
despite studying nutrition and constantly doing diets,
and that my diet, in quotes, was very healthy.
I began to realize that mental health also matters a lot.
So then I decided, OK, I obviously have to first
take care of these behaviors that I have been developing.
And then I began to be very interested in psychology.
So I started to...
It's that it goes hand in hand.
There is an intimate relationship between psychology
and the way of eating.
So we get sad.
There are those who, when we get sad, eat more.
There are those who eat less.
Palomas who eat less when they get sad.
Yes, definitely.
And I am the one who eats more.
We complement each other.
But I would like to mention something and congratulate
the nutritionist, because something very important
that she just said is the issue of mental health.
Without mental health, there is no physical health.
So everything is complementary.
Hey, also, and ultra processed food,
the difference between eating this delicious dessert
from the chef Nútele Delgado makes me feel better
psychologically.
Instead, ultra processed food, when I have fallen into
gluttony, in ultra processed food atracones,
I see that it makes me feel worse.
I mean, psychologically, does it affect the food?
The way I feel mentally?
When we see it from the outside, we can observe that, OK,
I eat a cake that we can call ultra processed.
And what you say happens, right?
I feel like I want more, and then I feel sadder,
and it gives me more guilt.
And then I fall into a repetitive behavior
of doing that.
But we have to ask ourselves a lot,
and that's why I love combining both areas,
why did I get to that point?
And many times it is the restriction, what you mentioned.
I mean, it's clear.
I mean, if I have a deficient diet,
and deficient not only refers to calories, but to nutrients,
and also, let's say, I don't take into account
everything that food, in addition to nutrients,
can provide me.
We fall into only taking into account the calories,
that it doesn't have fat, that it doesn't have sugar.
I mean, of course it's important.
Everything hurts.
But, exactly.
There you fall.
Even memes, don't?
That you say, without this, without that,
well, it's a glass of water, right?
Of course.
An ice cube.
Yes, an ice cube.
Free of sugar, free of fat, free of gluten, free of...
What do we do?
It's an ice cube.
So the important question, I think,
is how did we get there.
I mean, I, right now, when I was listening in the previous segment,
they said, I don't think I see a big trap of this.
And I think it's important to mention, I've had patients,
because I have food disorders and behaviors related to,
that have had vegetable, fruit traps,
because they are in a very restrictive diet,
where that is only allowed.
So I try, my brain looks for food.
If I only have this available, well, then I'm going to get trapped in this.
So, yes, it's important, of course, to offer food
as naturally as possible to my body,
but also to ask ourselves, where is the line where it breaks?
The way I take care of my body, physically,
and I'm already crossing the line of mental health.
Because that's going to take me, even if my food is only fruits,
vegetables, legumes,
I can't have mental health and a bad relationship with food.
So that's very important, to ask ourselves how we get to that point.
Of course, and there's the importance of learning to cook delicious and healthy.
Because if we're not like in the extremes,
I mean, I eat horrible and healthy,
or I eat delicious, but it's not healthy at all.
So I just jump from one extreme to another.
The restrictive diet, eating lettuce, for example,
or rice with steam or things like that.
And the other thing is the ultra-processed ones.
Well, I eat some chips, I eat a cake, I eat...
So there's a lot in the middle of that.
A scale of gray is very big.
Exactly, and this is just an example.
Yes, totally.
There are extremes in food that we want to bring people closer to the middle.
To the balance, right?
That's what we have in mind, right?
Balance.
I have to eat a little bit of everything to be on this healthy line,
mentally too, because as you said,
patients who reach that extreme, right?
Exceeding, we don't have to exceed ourselves.
And how do we avoid exceeding ourselves?
Well, not having that line in mind,
I see that I've reached this point.
From the vocabulary, right?
Exactly.
I mean, for example, I have a diet based on plants,
and 15 years ago they told me,
you can't eat meat, whoa, whoa, whoa, wait.
Of course I can.
The day I feel like it, I eat it,
and I'm not going to hide if I get to eat it.
But from my freedom, I choose not to eat it.
But it's not that I can't.
Exactly.
That's the problem.
It's a shirt of strength, I can't.
There's also this that is being talked about a lot today,
like not classifying food in,
this is good and this is automatically bad,
but rather the context, I mean, how I'm eating that food.
Of course.
The frequency, how I feel, how I feel in my body.
Your physical activity.
Of course, also my context in general,
and which I think is very important to mention,
you have to adapt your diet to the context of the patients.
Not to make the patients adapt to a rigidity.
To a box.
Exactly.
Because that's where no patient is going to adapt.
It's going to last a month, as it usually happens with diets,
and then I'm going to leave, because it's not adapted to my context.
I'm talking about from the economic, from my physical activity,
your lifestyle, your preferences.
Yes, it's not the same a person, what do I know,
for example, in Mexicali, you two are from Mexicali.
Up.
A person up in Mexicali, who has the privilege of,
I know there is already traffic in Mexicali,
but nothing compared to Guadalajara, Monterrey, or Ciudad de México.
It's a person who can go to eat at home,
and if I prepare the food to mom or someone who helps her,
and I prepare a delicious meal for her,
who would I see in Mexico?
That you would not even think of Guadalajara, Monterrey,
nor by mistake, I'm going to go to my house, no man.
It's an hour.
Of course.
Of course, another hour back.
So you would have to make a plan for that person,
who is going to have to bring their containers or something,
and put them in the refrigerator, if there is a refrigerator where he works.
If it's that, aha, then it's a plan to measure.
Of course.
That it's sustainable, right?
I think it's the most important thing for each individual.
Sustainable in the long term.
And that they go to eat with friends and learn to choose from the menu.
Right?
That they go to the menu, analyze it, and say,
what is this going to bring me?
This is going to suit me, and I can also eat fritters, right?
The fritter is super satanized.
Don't eat fritters.
I eat, well, once a month, twice a month, depending.
Of course, processed fritters are quite negative
for our health.
But if you want to eat it once a month, go ahead.
But the problem is not once a month.
I eat a pizza once a month.
The problem is that people eat it every day.
The fritter, of course.
Right?
That's the issue.
And this issue is always about, it's very expensive to eat healthy.
No, it's more economical.
Well, there is a belief that eating healthy is very expensive,
and that you, because you're rich.
Of course, of course.
You, because you're rich, eat well, but I don't have money for this.
What do you say about that?
What happens is that the concept of healthy diet,
we go back to the box again.
Right?
It's like it's been encapsulated in a series of recommendations
that many of them, it's true, and I also hear it a lot in consultations,
many of them are not adapted to the reality of many people.
Of course.
For example, today we know that Mediterranean diet is a great option,
and that's an excellent way to feed ourselves.
But we need to lower all those recommendations
to the context of all people, the person who arrives at my office
is a unique person, and the Mediterranean diet,
maybe for that person it's not economically accessible.
So I'll have to make my adjustments according to the context
and according to the possibilities to be able to add protein,
carbohydrates, fats, fiber, and it can be done,
but without making the person have to adapt to what,
maybe, today we have in this concept of healthy.
If the Mediterranean diet is a more elegant one,
but the MILPA diet, that's the one of the town.
In what we need.
Not the town of the Abarrote full of processed food,
but the original town.
No sticks, beans, corn tortillas, right?
And the tortilla, well, the MILPA diet,
which includes a lot of corn tortillas,
it's very accessible.
Of course.
Yes, that's why we have to lower those recommendations
and let people know all the options they have.
Okay, we're going to go on the phone in a little while,
but quickly I want to talk about two boxes
that are very trendy right now.
On the one hand, body shaming, right?
The embarrassment of your body,
and on the other hand, the body positive,
which is the positive of your body.
So, body shaming is embarrassing your body.
I'm fat, I look bad, I should look like that person.
It's a box, right?
And the other box is, I don't care how I look,
that's how I am, and that's it.
Which also has its risk, right?
Which is to normalize an overweight
that could be dangerous.
So, those are two boxes we're living in, right?
I don't know what you want to comment on that.
On that topic, body shaming, of course,
it's something that, from nutrition,
we also talk a lot about,
because the person comes to our office,
and what they did before was like
to fall into scolding, in embarrassment,
like, look, you didn't lose weight.
And not believing patients many times, right?
Like, yes, I did lose weight, or yes, I changed this,
but I didn't lose weight, and we have to talk about
that weight is influenced by more than 100 factors.
So, nutrition is one, more than 100, 120.
Weight is influenced by more than 100 factors.
How interesting.
And health too.
So, if my patient comes in and I don't lose weight,
the worst thing I can do is tell him,
why didn't you lose weight?
And embarrass him, scold him,
and tell him that he's not doing things right.
It's body shaming.
It's fair, like, let's see, let's explore
what other factors are influencing
your weight, your health, right?
I mean, I think that's it.
But the other extreme would be,
I don't care, I love myself as I am,
but then I neglect myself, and whatever,
and I don't exercise, and I let myself grow.
The body positive is just a movement
that emerged contrary to that, right?
Like, stop fighting with our body.
I think the intention of the body positive was very good.
It's good, yes, of course.
However, obviously, we return to the gray scale, right?
Like, there are many factors to value there.
Today, we talk more about body positive
than body acceptance.
Of course.
That concept, from psychology, we adopt a lot,
because you need to accept first your,
I mean, I can't take care of something I reject,
or something I hate, okay?
So, accepting your body isn't really bad.
I mean, we are going to develop self-care habits
in any size of body, but-
I love myself.
Exactly.
And because I love myself, I take care of myself.
Exactly, take care of ourselves, right?
I mean, but I can't take care of myself
from the rejection of,
I want to change my body to a comfortable place, right?
Because that- Love first.
That takes us to the risk of risk, exactly.
Love first, Paloma.
Love itself.
No, definitely, I agree with the nutritionist,
because we need to be empathic.
First, as health professionals,
we don't have the right to scold our patients.
We have to be empathic and compassionate.
And from the personal point of view,
same, self-care.
If I'm going to take care of my body,
then I'm calling myself.
So, we have to start changing behaviors.
Also, here in Tiesa.
Love first.
Self-care.
Because it's very different to change your habits
because you love yourself,
than changing your habits.
No, Natalia, because I'm ashamed.
I want to like someone,
I want them to accept me,
I don't want to see myself as the model on Instagram.
Treat yourself well.
We treat people very well,
but we get home and,
why did you do it?
Why did you eat it?
Treat yourself as if you were the most loved person in your life,
as if you were your own mother or a son.
So, we have to love each other.
And I always ask them,
what is your favorite food?
Mole.
Well, the mole and way of doing it,
a little bit more nutritious,
less harmful for health.
Instead of consuming this,
you can put this.
There is always a healthier and more nutritious version for you.
I think what Natalia says is what I love,
because it's a small change.
A small change, right?
Small, loving, achievable,
gradual, progressive.
No, tomorrow from night to morning.
Monday starts.
Jicama and cucumbers,
Monday starts and I start dying of hunger.
But today I have to endure, I have to achieve it.
It's a process, finally.
The habits changes are step by step,
every day make a change,
one at a time and with a lot of love and a lot of compassion.
Sustainable.
It is sustainable and it is psychologically proven
that it is much more achievable to take small steps,
but that they last.
Exactly.
Totally.
Combining the two areas is also important.
We are going to stay here in Radio Fórmula.
The time for Telefórmula is over
and we are going to stay with questions and answers from the public
and we are going to return to other healthy options.
We have much more to talk about.
But tomorrow I want to tell you that in the program we will have
a topic that also has a lot to do with self-love.
Have you bought, raise your hand,
if you have bought something,
have you fallen into compulsive purchases?
Not only compulsive food,
what we are talking about today, tomorrow,
compulsive purchases to fill an empty?
Are you sad and you go shopping?
Your partner has told you that it would be cheaper to go to therapy
than to pay for the purchase account.
Tomorrow, I think we have also done everything.
Of course.
It is the same topic.
Only tomorrow we will talk about buying to fill an empty.
Neither eating to fill an empty nor buying to fill an empty.
But tomorrow we are going to dedicate time to that.
So be aware of that because that is the topic of tomorrow.
And the podcast this week,
if you go to my YouTube channel Marco Antonio Regil TV,
you can see the podcast of this week
that is dedicated precisely to women
because there is a march on Friday throughout Mexico.
And Marisa Lazo, one of the great entrepreneurs
and Mexican leaders,
is going to talk to us about fear in the podcast
and what life you can find
when you learn to handle fear.
Not suppress fear, learn to handle fear.
If you go to my YouTube channel Marco Antonio Regil TV,
there it is.
And in all podcast applications,
the podcast of this week is also available.
And thanks because last week
with the podcast of Don Miguel Ruiz,
the author of the four strings,
we went to podcast number one nationally in Mexico.
So thank you, thank you.
Thank you.
See you tomorrow.
We continue on Radio Fórmula.
After the break.
Today, dear body,
our body is a temple.
We must take care of it with love and respect.
Listen to it.
It will always know what you need.
Let's learn together techniques to protect it.
Reach your maximum potential.
Marco Antonio Regil in Fórmula.
Dear body, I promise you that I will not put you
on a restrictive diet.
Dear body, I promise you that I will take care of you
starting from love because I love you, I take care of you.
I will not put you in restrictions
so that they accept us,
to fit,
so that they like someone.
Et cetera.
Body, body, dear, beautiful.
I will take care of you a lot.
I will give you a pat.
Well, in marcoantonioregil.com
we see the survey in the confessional of today.
The question is, have you ever dieted?
Yes, 52% live on diet,
29% of people and 19% say no.
There it is.
And we have very interesting topics.
We are talking about breakfast, which is so fashionable,
keto diet, low calorie diets,
medicines like osempic and similar to osempic,
which are very fashionable to lose weight,
apple vinegar, which could be an alternative,
and well, the world statistics,
there is a lot to talk about,
but the world statistics say that most,
for example, Medical Clinics of North America
says that at 5 years, more than 80% of the lost weight
is recovered.
In UCL studies,
journal of clinic nutrition,
international bodies and universities,
all agree that most of the weight is recovered
in the diet and that it goes up even more.
So, the diet,
to avoid reading all the statistics,
because you already know them,
does not work.
The diet does not work.
It is a lifestyle, that is what we want.
A lifestyle.
Dr. Paloma de la Fuente, medical specialist in clinic nutrition,
is with us.
Daniela Lopez, a nutritionist and psychologist,
is also with us.
And the wonderful Chef Natalia Delgado,
who cooks delicious and without guilt.
Well, there are several topics.
Breakfast, intermittent breakfast,
it is super fashionable.
Is it for everyone?
Is it not for everyone?
Does it work or not?
Intermittent breakfast is not for everyone.
It does work in some cases.
It does have benefits,
but it is not for everyone.
And it is not a diet.
People believe that breakfast is definitely to stop eating.
And it is not to stop eating.
Breakfast is to eat everything you need
in a shorter window of time
and have more hours of breakfast.
But it is not to stop eating.
And it is one of the main mistakes that people make.
Stop eating, breakfast does not work.
We arrive again,
breakfast becomes a restrictive diet,
because they are not eating and it does not work.
And then there are those who have breakfast for a few hours
and then they get stuck
when it does not smell in the food window.
They break the breakfast incorrectly.
Daniela, what do you think of intermittent breakfast?
Well, it is a whole topic that, as they say, is very popular.
I am going to address it a little from the psychological perspective
and combined with food.
I think it is obviously a strategy that has been implemented in many cases.
Certain benefits have been seen,
there are several studies on it.
But I also think that as health professionals
we have to value our patients very well.
Because there is a common mistake that our patients come to the consultation,
maybe they do not have diabetes, insulin resistance.
And we think that breakfast can be a good option,
because the studies are focused on all those populations.
But we do not value risk behaviors
or we do not value psychological aspects,
which obviously as nutritionists we are not psychologists.
But if we take into account behaviors that can be...
Well, you are a psychologist.
Yes, I am, but I mean my colleagues.
Although they are not psychologists,
we do have to take into account what can be triggered
when I set a restriction time.
That is why we say it is not for everyone.
What I was saying is that if I have breakfast
and I am in the food window,
I get a shock, it is a result of the restriction itself.
So, probably, that strategy is not well focused
for all people.
The keto diet, which was previously the diet of Hopkins,
which was very famous, Dr. Hopkins died of a cardiac arrest,
his detractors said it was because of his diet,
and his fans said he had fallen into a bathtub
and had hit himself.
And I said, who knows what happened, I was not there.
But it is the same diet of Hopkins, I did it,
and it was when I felt the worst in life.
I ate bacon, cheese, fat, everything.
I felt horrible, even my skin smelled weird.
And I got a bounce when I left the diet of Hopkins.
Of course, you are eliminating a very important group of foods,
which are carbohydrates.
Zero carbohydrates.
And nowadays we know that in our intestines
we have an entire micro-grain ecosystem
called intestinal micro-grain,
and these bacteria make our body work correctly.
And they need carbohydrates,
because in the only macronutrient where you will find fiber,
which is the favorite food of the intestinal bacteria,
is in complex carbohydrates.
Watch out here, because there are simple carbohydrates too,
which are sugars and ultra-processed foods,
and there are complex carbohydrates,
which are those of whole grains, vegetables, fruits, and others,
which are the ones that need our body.
We cannot put in the same box a bar of ultra-processed white bread
with a mass-made bread made by hand in a local bakery.
But it is not worth completely eliminating this group of foods,
which are so important for our body.
Yes, because in Hopkins you could not even eat fruit.
Is the Keto the same or is it similar?
It is a minimum consumption, 30 grams.
30 grams already.
That is almost nothing, that is, two fruits.
Hey, what happens when we are told,
do not think about an elephant?
What are we thinking about?
And automatically, about the elephant.
The human being is very particular,
we are very particular,
and we always react this way,
do not eat bread, do not eat cheese,
that is what I want to eat, that is what I think all day,
why not, why not?
What am I going to do?
I am going to eat hidden foods, when nobody sees me,
at night, when you turn around, boom.
And the guilt comes.
And the psychological issue.
The psychology, exactly.
Yes, guilt is an emotion that you feel when you think you are doing something bad.
And I judge, I punish.
And that also generates that you think about how to fix it, how to punish yourself,
and what is the punishment,
mainly when you eat something forbidden,
well, stop eating, start doing...
The doctor made meals, right?
Yes.
Let's go, they are listening.
Compensate, exercise is also used a lot to compensate,
when we should use it as a self-care behavior, not as a punishment.
Of course.
No, and there comes, then I will return the stomach to get the food,
and all the disorders come to the
offices.
It sounds very far away, but it really happens a lot, right?
It is very common.
Uh, there are a lot of famous, beautiful people, physically,
who see her beautiful on TV and in the media,
and she has anorexia or bulimia problems.
Hey, Lady D, we just saw this documentary,
where she shows us the real life that Lady D came up with
to be within the standards that she believed,
that she had to be.
Where did you see the series, friend?
What series are you talking about?
The Crown.
Ah, The Crown on Netflix.
Yes, we wish.
You already threw everything away?
Yes, great.
You already left another season.
Yes, it is already.
And the truth is that it is super sad to see how a person
so loving, with such a big heart,
who shared so much, who was so kind to everyone,
it was not good, it was not good with herself,
she was not kind to herself.
Because the restriction in which she lived,
according to the television series,
well, that is not a series, we have not seen it.
Based on real events.
Ah, the question.
Well, the restriction of the crown,
what is the crown, everything is for the crown.
The social aspect.
You cannot fall in love with whoever you want,
you cannot eat as you want,
everything is at the service of the crown.
And each one of us has our own crown.
Come on.
No?
Yes, Marco.
It is not so far away.
Exactly.
Listen, the diet lowers in calories,
which is another super common.
Caloric deficit.
Yes, the caloric deficit,
which is what we were talking about, restriction.
Consuming few calories,
maybe for a certain time,
it can help us to lose X amount of kilos,
but it will not be nourishing us,
nor will it be something sustainable in the long term.
And it can cause hormonal alteration too,
which was what I was commenting a moment ago.
Our hormones need fat,
they need carbohydrates,
they need proteins.
Glucose too.
To function in the optimal way.
The brain.
Of course, sometimes we walk like zombies,
what happens to you?
Oh, I haven't had breakfast,
I haven't eaten anything,
I have so many hours of fast.
Fasting has been studied,
which does bring benefits,
but how many hours?
And it depends on what.
And glucose also depends on where it comes from.
Exactly.
Yes, today a concept is also very popular,
which is the restriction brain,
which just comes from studying the effects of the caloric deficit,
especially this deficit maintained in the long term.
Our brain,
because when you are on a diet,
you think about food all day.
There are people who dream of food,
there may be videos of recipes,
they like to cook for other people,
because their brain is in search of food,
which is what it needs.
Why?
Because the person is not eating enough.
To survive.
Exactly, it is a conduct of survival.
And trying to be perfect does not help.
It does not help.
Nobody can be perfect.
There is no perfection.
There is no perfection, exactly.
Listen, we have a couple of minutes before the cut,
but OZENPIC and similar medicines
have become so fashionable to lose weight.
They have even released the version that is not for diabetics,
but is literally the one that is to lose weight.
Well, I have found feelings.
Tell us.
I have always believed that the medicine,
you have to see it as risk or benefit.
It is not for all patients.
The reality is that nowadays this medicine is being prescribed a lot,
and the reality is that with changes in lifestyle,
starting with a healthy diet,
we can reach the goal of health,
not necessarily with this type of medicine.
With a stick, like a tool.
That's right, but not for all people.
Not for all.
If there is, perhaps, an overweight or an important obesity
that we are seeing that is already resistant to changes in habits,
okay, we can handle it,
but if we see that changes in habits can help us to have more health,
it is better to start with that.
It is like taking antidepressants with psychiatry.
It is not forever, and it is for a limited time,
and it is not for everyone, and with medical supervision.
That's right.
Always risk or benefit.
So what you say, it depends.
It depends.
Always in medicine, we will always hear that word, it depends.
And under medical supervision.
That's right.
What do you think, Daniela?
Yes, obviously nutrition, everything depends.
Always in health issues, we have to evaluate the risk-benefit a lot.
With this issue of medications to lose weight,
I think we have to evaluate a lot what will happen to my patient
once I finish the medication, the medication.
My patient really developed long-term habits.
We have to evaluate it too, because right now the studies are not so broad
to evaluate the effect of the rebound.
If you stop suddenly and you don't change your habits,
it sounds like you're going to rebound.
Obviously, that's why medical supervision,
maybe leaving them little by little, and habits changes,
habits, lifestyle, there is the base.
Let's go back after a little break,
let's talk about apple vinegar, which a couple of weeks ago Dr. Krujami
and you, Paloma, told us that it produced effects more or less similar
to these medications to lose weight.
But what risks are there, if there is any risk, how to take it,
and we have the conclusions on this issue.
We'll be back after a break on Radio Fórmula.
We are closing the subject of today, diets, rebounds,
obsession with weight, Dr. Paloma de la Fuente is with us,
Specialist in clinical nutrition, Daniela López,
psychologist and nutritionist, and the thin chef Natalia.
In this segment we will talk about the sweets that we can eat,
the delicious things that we can eat, how to start our day,
what is the breakfast that is most convenient, rich and healthy,
and also, for example, Kaisi Sánchez from Mexico City,
our partner, tells us, I have done the moon diet.
What is that?
I don't know, it's just that the diet.
What do you eat on that?
The moon, the pineapple diet, the apple, the kiwi.
It's a restriction, I think it's drinking water.
I do the kiwi, the kiwi is known, you can eat everything except kiwi.
How is it?
It's okay, it's not that bad.
It says once in Social Security, I was put on a diet,
I lost three kilos in a month, but the glucose went up.
Can that go up?
Yes, because probably the only thing that was done was a calorie restriction,
but not with the right foods.
We already talked about intermittent fasting in Mayra Valadez from Mexico City,
and I think intermittent fasting is worth doing an entire program.
Of course, definitely.
Because apart from intermittent fasting, it has existed for thousands of years.
It's a millenary practice, in fact in India, fasting is often used a lot.
In India, Buddhists, Taoists, in Judaism, Christianity,
you say in the Bible that Christ goes up 40 days to do fasting in the desert,
it's something millenary, and the water is already super light,
but it was a type of fasting, originally.
And we all do fasting, but depending on the hours.
I do three hours, you four hours, you five hours.
We all really do fasting when we are asleep.
Eight hours of sleep is fasting.
After those eight hours of sleep, intermittent fasting comes as a protocol,
which is what we know today.
Information is important, sometimes we hear the word,
we just go with it, but we have to investigate what it is.
Let's do intermittent fasting.
I realized that after certain intermittent fasting hours,
I was losing my hunger.
I mean, the first hours of fasting were harder,
and then you lose your hunger, just like you lose the desire to get married.
The other things made me get married.
Hey Marco, you, you.
Act. Talk for yourself, Marco.
You are getting married soon, right, Natalia?
Not at all, not at all.
With that name, anyone can fall, Natalia.
Imagine doing it by commitment.
You have to do it with love and with pleasure, with desire.
The fish falls through the mouth.
Exactly.
You say that.
We could also do a program on how to improve your relationship with food,
because it is a whole relationship with food.
That's right, and then it's not just about seeing the nutritional issue,
but the issue of psychology,
which here the psychologist can give us a lot of information about,
and it's incredible.
Well, we invite you back to do a program on that, if you like.
Let's see, sweets that I can eat.
We have little time left, Natalia, shoot.
Natural sweets, the ones that nature gives us, for example, fruits.
Yes, well.
An apple.
How delicious.
A banana.
But what is your favorite sweet, Marco, for example?
I don't like dates, but I do recognize that it's my fault,
because I buy dates and I say, oh, for the week, which week,
I eat them one night, or two nights.
It depends, just how you eat that food.
Exactly.
I think it matters a lot the moment of eating.
Without excess.
I am eating this, which tastes very good,
but I am thinking how I shouldn't be eating it.
On Monday, better, from Monday I am not going to eat carbohydrates
to compensate for it.
That makes your brain say, finish it, and go for more.
I mean, go buy yourself a bread, go buy some cookies.
Because you are not going to eat more.
Because you are telling me that a new restriction is going to start.
It's the cycle of diets, right?
That we know.
And metabolic, that anxiety makes the cortisol in our body increase,
which is the famous hormone of stress,
and it's a vicious cycle.
We want more and more anxiety, and that's why we fall into it.
We can always eat what we like in a healthy way.
There is always a version that we can improve.
For example, chocolate.
We can eat a chocolate cake,
or eat a dessert made with cocoa, sweetened with dates.
The date they sell you in the supermarkets,
when I was a kid they gave it to me, it reminds me of my childhood.
Yes, from 1 to 10, how dangerous is that I eat the date.
I consider a piece, a small piece, Marco,
I do it with my fingers like this,
to our radio listeners.
You can eat a small piece without any problem.
You eat that food and you will burn it.
The calories will be consumed.
Even if you are sitting thinking, you are consuming calories.
Sometimes we don't think that,
that you require energy to think.
The problem is what Daniel says, the problem is eating that date.
And this is a sin.
Of course.
I will never eat it.
Or the excess of it.
And then I do everything, because I shouldn't eat it.
Exactly.
I will hide it.
And it's better that you eat a small piece,
until the weekend comes,
which is when we normally want to eat everything,
and now the
atracón comes.
Another sweet, something that I can eat,
something that they do recommend eating,
so that it is delicious,
things that we can eat.
I love to recommend the cacao.
The cacao, 70% cacao, you can disguise it with date,
with almond cream, with peanut butter,
verifying that it does not have too much sugar,
these creams, and it is delicious,
and very delicious in antioxidants.
And also, when we know that we are not going to get into a bubble,
when you get to eat a food that maybe has sugar,
don't fall into the other place.
Nothing happens.
And from this, another restriction,
because you are going to finish it and you are going to
just the weekend, it becomes a cycle.
If you are going to eat it, eat it calmly.
Just analyze the context of your general diet.
If you eat a sweet lollipop,
that does not mean that your diet is ruined.
Also, evaluating the context of
that you are eating enough is very important,
so that your body does not require that food
in such an intensive way.
Christmas, birthday, weekend with the family,
eat whatever you want to eat,
calm down, nothing happens.
And, that is, breathe, breathe.
Daniela, where can we find you before we run out of time?
Because you, precisely, your social networks,
you are dedicated to living that,
to eating without restrictions, without stress,
without any of this.
Yes, on Instagram they find me as Nutrition Without Prohibition,
and on Facebook I am like Daniela Lopez, Nutrionologist.
And we invite you to return to the program soon, Daniela.
Chef Natalia Delgado, you do some delicious things
on your Instagram, where can we find you?
Thank you very much.
On my Instagram I share many delicious recipes,
and you know what?
You can write to me and you can ask me
what we can do to improve your favorite dish.
For example, your birria taquitos, I can make them for you.
We have to make a workshop.
Yes or no?
We have to make a workshop with the program.
Of course Marco.
And they would like, tell us in our networks,
a workshop, imagine, with Chef Natalia,
where all the people who see us listen to us in formula.
Like a challenge.
A challenge, let them come.
And we do love yoga, meditation, we talk about psychology,
we could be a very beautiful experience.
I would love it, I would love it because with great pleasure
I share delicious recipes with you.
On my Instagram, Chef Natalia Delgado, you can follow me,
write to me, I really like to know about you,
and there is always a healthier version, just as delicious.
Delicious, delicious and it doesn't have to be expensive.
Exactly.
And because the most expensive is to fall with pills,
hospitals and nurses.
That is expensive.
Exactly.
That is expensive.
Dr. Paloma de la Fuente, where can we find you?
You can find me on all social networks,
especially on Instagram and Facebook,
like dra.palomadelafuente.
There I share health and well-being content,
and I also give online consultations.
But Marco, soon we will be in a face-to-face consultation
at the Beta Plenum Clinic with Dr. Alexander Krugman.
Wonderful, wonderful.
Hey, we have a minute left, tips for breakfast.
How do I start the day well?
With the three essential macronutrients.
Enough.
Enough, fat, protein and carbohydrate.
Fat, protein and carbohydrate.
But I am a single man and I open my refrigerator.
What does that mean?
What do I eat?
Avocado.
Because then they tell you,
Oatmeal, oatmeal, eat oatmeal,
Oatmeal is delicious and then some come out there
talking bad about oatmeal on Instagram.
Well, there will always be these extremes, right?
But while your plate has enough vegetables,
has protein, in the case that we eat
both of these plants, tofu for example, or add some protein
supplement powder and healthy fat, almonds, nuts,
seeds, so that you can cover all the essential macronutrients.
And that you like to have breakfast.
And that you like it too.
That you like it.
That you like it sweeter, that you like it saltier.
That you like it more.
But they say that the more I like it,
they say that starting salty the day is better, right?
That sweet.
Or what do you think, Daniela?
Well, it depends.
I think we can also adapt any type of salty, sweet food
with enough macronutrients and there should be no problem.
We can make chilaquiles without frying.
Of course.
And they are better.
Oh no, I love chilaquiles.
I go to the Moramora, the restaurant.
It's a delicious sauce.
Based on plants and they give you the tortillas are baked.
Exactly.
The beans are not fried, but they are ground very rich.
Of course.
With mushrooms and everything.
There you have protein, carbohydrates and healthy fats
with avocado that you surely put.
Obviously, a lot of avocado.
Right?
It is advised a lot to eat as our body asks us.
The peanut butter, almond, walnuts, those, yes.
With limits.
With limits, Marco.
Yes, but you have to read the ingredients,
because many have sugar.
Of course.
You must say only peanut.
Exactly, only peanut.
Well, here we go.
Tomorrow in the program, remember,
we will be talking about another way in which we fill ourselves
and that is not very healthy, which is by buying things.
You fill yourself, fill your emptiness, your sadness,
buying things.
Why do we buy so much?
Consumption and contamination.
I mean, it is a trifecta that we do not want to buy
to fill ourselves and end up buying things that are disposable
and that are contaminating the planet.
Tomorrow we will be dedicating that time to the program.
Sign up, be partners, partners of the program.
It is completely free.
Go to marcoantoniorregil.com diagonal formula
and there you can also sign up for a free class online.
There you go, go and investigate.
And you can participate in our, our apapachos,
which are our giveaways.
And we will also start to ask people to see who they would like
an experience.
For example, what would happen if we had an experience
with these three beautiful experts that we have here?
One morning, one day with them, would you like it?
There we will be asking them because we will start to do live events.
Thank you.
Wow, see you later.
See you later.
Stay with Daniel and don't forget.
Achieve your maximum potential.
Marcoantoniorregil.com
This was a production of Grupo Formula.
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