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No. Carbohydrates are the primary energy source for the brain and muscles. The key is choosing quality carbs: whole grains, legumes, fruits and vegetables instead of refined sugars and white flour. Complex carbohydrates release energy gradually, provide fiber and improve satiety. A balanced diet includes 45–65% of calories from quality carbohydrates.

The WHO recommends a minimum of 0.8 g/kg of body weight for sedentary adults. With moderate sport, the recommendation rises to 1.2–1.6 g/kg. For muscle gain or high-intensity athletes, 1.6–2.2 g/kg is recommended. Proteins are essential for muscle repair, the immune system and production of enzymes and hormones. Optimal sources: lean meats, fish, eggs, legumes, tofu and dairy.

Yes, it has solid scientific evidence. The most popular protocols are 16:8 (fast 16h, eat within an 8h window) and 5:2 (eat normally 5 days, restrict to 500 kcal 2 days). Benefits include improved insulin sensitivity, reduced inflammation and sustained weight loss. It is not suitable for pregnant women, people with eating disorders or type 1 diabetes. Success depends on maintaining a nutritious diet during eating windows.

The glycemic index (GI) measures how quickly a food raises blood glucose. High-GI foods (>70) trigger insulin spikes and can promote fat storage. Low-GI foods (<55) release energy gradually and keep you fuller longer. They are key for diabetes and weight control. High GI: white bread, white rice, fries. Low GI: oatmeal, legumes, apple, plain yogurt.

Most people with a varied, balanced diet do not need them. There are exceptions: vitamin D is deficient in 40–50% of the Western population due to low sun exposure. B12 is essential for vegans. Iron may be needed by women with heavy periods. Folate is critical for pregnant women or those trying to conceive. Always consult a doctor before supplementing, as excess of certain vitamins can be harmful.

The recommendation of 8 glasses (2 liters) is a general guide. The WHO recommends 2.7 liters total for women and 3.7 liters for men, including water from food. Factors that increase needs: intense exercise, heat, pregnancy, breastfeeding and very salty food. A sign of good hydration is pale yellow urine. Coffee and tea count; alcohol has a diuretic effect. Drinking a glass of water before each meal also helps control portions.

Unsaturated fats (olive oil, avocado, nuts, fatty fish) lower LDL cholesterol, protect the heart and have anti-inflammatory properties. Omega-3 from oily fish are especially beneficial. Saturated fats (red meat, butter) should be eaten in moderation. Trans fats (industrial pastries, partially hydrogenated margarines) are the most harmful: they raise LDL, lower HDL and increase cardiovascular risk. They should be avoided entirely.

Sugar cravings have multiple causes: glycemic imbalances, lack of sleep, stress or simply habit. Effective strategies: don't skip meals to avoid hypoglycemia; include protein and fiber at every meal; swap sweets for fruit, dates, pure cocoa or honey yogurt; sleep 7–9 hours (deprivation raises ghrelin); reduce sugar gradually to readapt your taste buds. The sugar habit can be reversed in 2–3 weeks of consistency.

Internal changes begin before visible ones. In the first week you'll notice more energy, better digestion and less bloating. In 2–4 weeks weight changes may appear if there's a caloric deficit. After 2–3 months changes are clearly visible: fat reduction, better muscle tone and improvements in blood tests (cholesterol, glucose, blood pressure). The key is consistency: small sustained changes create permanent results. Avoid restrictive diets that promise results in days, as rebound almost always exceeds the initial loss.