El Podcast de Marco Antonio Regil - 111: Cómo perder peso sin dietas, con la Dra. Paloma de la Fuente

Episode Date: January 5, 2020

Una de las principales metas de inicio de año para muchos es bajar de peso. Y antes de que empieces a buscar una dieta, te invito a que escuches mi podcast de esta semana donde me acompaña la Dra. Paloma de la Fuente quién es experta en nutrición clínica y genética, porque nos viene a hablar sobre cómo es posible bajar y mantener  un peso estable sin someternos a dietas rigurosas que incluso pueden ser peligrosas para nuestra salud.

Episode 111. The podcast of Marko Antonio Regil is a production of RGL Entertainment and all his rights are reserved. Hello, and welcome to the podcast of New Count. After a little pausita, we're going to regress. We're initiating a year with the heart open, with illusions, with the mind that says, I want to do lots, much, many things in my life.

I want to manifest things that are in my heart and that make and FLEAS. And obviously, the Meta No. 1, historic, that all the people, or almost when the year, is,

I'm going to lose the peso, I'm going to get that. For this program is it's about that.

How to do that? But, without dietas. As it it's going, without dietas, because we

know, historically also, that the diets not function. That the diets are things temporal in those

we get them and the diet like a one a second, two and it's

a lot of and then we're going to even a lot of the and we're that you can't be the

you're doing, this is the thing that this program has a point of a doctor in medicine, the doctora

Paloma of the Fenty, that is graduated of the University Autonoma of Baja

and that in Tierras Cachanillas in Mexicali is certified in nutrition, in nutrition clinical, in

obesity, and syndrom metabolic, in the diet and vegana and also in nutrition genetic. All this,

all over the UNAM, and also of his studies in the UABC, in the University Autonomia of California.

His passion is the prevention of the endperation of the end uprored in help to help us desperated to get to be

getting to the year. Dr. Paloma of the Fuente, I'm from

Austin, Texas, to the TIRras to the Mexical. How is Paloma?

Hello, Marco. Muchism great. Primarily, for the invitation. And much more

thanks for for permission to be here with all the people who are the person I'm going to do you. It's a grand admirator of all your competing there

is a first level, and this was voteation in internet, totally democratic, and you've got to you're in a

great medical, and I'm thank you. And the fact, it was a surprise for me, and I'm very very grateful and

all the people that were the time to vote. I'm also a grand admirator of Dr. Mauricio Gonzalez.

So, for me, it was a great surprise that me was in the great thing in the

best, and that I also, I'm that I'm a great honor for me. And this

me does much because every so I'm more the medical that are metixt really to really to

the prevention of the health of the not only to be running behind the the pelota that is

solution to it's like when instead of the car to get the and to check the bushies and that

let you get the rotten the chants he has he has when you're when you're when you're

the medicine reactiva no is that I'm I'm is that's troning the heart the ligado?

I'm going to see to the doctor and you're of the first of the passion of the prevention of the

health of the problem. Why do you this passion, Paloma? Tell us. The medicine in years

earlier, only it was based on to treat the healths. Existens many of chronicerative

like the hypertension arterial, the diabetes melitus type 2, the syndrome metabolic,

that at certain are some are that we are that we

ourselves style of life that's that's very it's not a

way to our type of the food so the medicine actual

yeah is going more in trying to prevent these things that are

totally preventable because there are there factors that can modify

in the style of the individual and independently of that

there there a character for to some type of

chronic with the changes in the style of life

to get to prevent this type of this type of different and it's very

interesting. It's only to attack the infirmatement to prevent or in case of having a

problem a established, try to make the quality of the patient,

making changes in style of life and obviously the health of the patient, the person

human, it's very really very really diabetes melitus type 2, but to get a style of life and comparable, comparing it with a person

that has the disease and that not is a quality of life is totally different. I work in an hospital public. And normally,

all the days, I see cases of patients of chronices, hypertension arterial, diabetes melitose type 2,

and therapies renales and the ligat. So, all these to have been complications a consequence

of not to do you their style in general. Not only the food, but your style of the

life in general. Because something is something to mention, Marko, is that the health as

only the absence of the disease, but the health is a goodestar not physical, mental,

and social. And, the fact, the OMS, so it does the health. So,

for being be of being sad is a whole a whole

a modifications that we have to do our life and we yeah in

this type of cases with the diseases chronic because, well,

we have to work hard a better to better our quality of

to try to prevent and it's a problem that we have

to continue in the medicine to prevent these things. And you you

do you work in the test you you work with

people because much people think that that that

is a privilege that the rich are or that the class media and the class

you know, you know, you're predestined to be a person to be a person of all the

classes social. So, then we're not we're exempt to to be to an disease to the class

social to that we pertenecees and if I'm took on cases very,

very, very very tristes, the really, the patients that for not

their their style of their having to have to have to very very

health and people very young because before normally the

infartes they're in patients majores of 50 years, major of 60 years,

and today not, today not. Today, we get in young, 25 years

with this infartal of the myocardio, for example. So, it's very very

very this is very do for not not get a good life, for not

not care, for not man, the stress. The stress is is something

very important, yeah that's a a infirmatious a non-of- non-sioning

to do this so it's important to verify the root-to-day- the root- these these things,

these are those patients. And here in Mexicali, in the hospital in where I work,

the cases of hypertension, diabetes, and infartos are much- the promise. The promise is clear.

It can be so can be prevening this socioeconomic and and today you're going to say how.

Because the promise of the program is how to do how to do you get to what everyone does, but without doing dietas because the dietas

always are always they're completely temporales, so the thing is not to do you have helped your patients to all the

levels socioeconomic to be able to to do that. I know that so I know what most important is prevening the infirmities

but also the vanity and the autoestima subbe much when I I do you do a better of better than

when we're doing we we're doing a lot of a percentage of healthy and a problem in our health is it

will be a better much our own our own going to get much energy to do that our activities

and something is that is that you can be not good because this is a great that is a

great that's a thing that's much money in food a good, organic in products

magicos and the not so with the simple effect of consuming fruit, vegetables,

cereals integrals, semillas, legumbers, all this does help to be healthy

to be so so I in the personal I've a food

based in plants that the really I recommend I

much to my patients and the patients that have this

type of this type of food has had been very

good results but as well you mentioned, right that we're starting the year, we're doing the

uncertainty of the uncertainty of after having eaten tamalitos, posolito, we want results inmediatos and then it's

so. The buskid in canals of YouTube is impressive and the those who most are the

how to how to go in a one year, how to get 10 kilos in a month,

how to Ler of Pairs, without exercise and comying what you like. So,

are the of these promises magicas, no? That is the principal error, not to start

the year, and want to do that's saying, yeah, I'm going to do this, yeah,

now right right? That is the first problem? We're in a problem, we're going,

so, we're going to do things different differentists, to diminish the consumer caloric of a form very extremist to get to metas

that in the personal is impossible to buy five, 10 kilos in a one a month, and if it's so, creem that is

being that's being a wrongia and a way that can get to get to a discompensar

to our organism. So for that's important that in these things that

we're going to make to our health, we do do we do a

form responsible. And it's very important to assessors with a professional

in the area of the health, and today there's much information

in the media there's a many different of food, types of dietas, I mean the

foodis etochensic, the palo, the vegana, the vegetarian, there's much information, but it's important to mention

that every individual is totally different. So, each individual has a requirement

and necessities different, depending of certain factors. And to back the person,

is exactly the same. Because what for me can be an antidote, for someone can be a

person more can be a veneno. And it's important to assessorarse with a professional of the

health for that this arm a plan of a personal personalized

in based to the needs of each and the person that the person

that that will get to get to a matter to get to

a way where we we we're not this is

one of the principal errors that we do when we want to get to get to

get to get to the things. What is what we do we get a

extremist which in those the food caloric is very very little and

we're not, dispensating, us having a deficiency, we can get to

get a weight. If you get to kill, but they're they're

not not not a way that we're not really to our organism.

The objective principal to to be better of better. Also,

not to be not to be your way. Because you can't get to be going to muscle.

And what we want to get a not muscle. That's very important. We're going to get to

make up the muscle, more muscle less less than the percentage, to what we

have to let me if I'm saying something that is a percentage of a

amount of our that's what we're that's what we're because finally

the piece can be grass, it can be a muscle, the acid

oce, also, also, and then it's the same, to be able, but

to have a percentage of a high than to be 70 kilos, and have a percentage

of a amount of a muscle muscular adequate. For that today

the indice of not a normal, not is important in the

question to be a question of a question to say we

we're not, because finally the index of mass corporal,

not you are saying how much the grass corporal you have to so it's important to

passers in a vascular that you mark all these parameters, both the body, as a

muscle, density, doce, and water. Because then we get us in this

error, that we want to only kilos, and we want to get less

kilos in the vascula, but really we're not we are

working in our muscle that, that maybe not

we're eliminating the grass that we're that we're that we're and then we're finally we're in a error.

Sure. Entiento. Well, you're a professional and obviously would be impossible that you're

an plan specific to all the people who every one stature different, a structure

a structure oce distinct, etc. But if we can't talk in terms of the different

dietas. Because I think that, we're going to do a pauseita and when we we'll be

about the diets specific that are in the market. Problem number one, I go, how I know, because

I've lived. Entra one desperated. First, January, as you know, like I'm, like to go to

the gymnasio, I'm up to get to do the time to make the tamales that I'm, I came in December.

This, no me got to my body, I'm sorry, I'm sorry, I'm sorry, I'm sorry,

and then, what is the way, you know, you're going to a new a time of a lot, to the internet,

to the media, alte in carbohydrates, that if the diet a bad in carbohydrates, that is the diet keto, that si the diet Palio,

that's the diet of Atkins, there's a lot of dietas. So, in terms of general, from the point of view of scientific and educated, I think that you have a post-it, us you know what you think, you to each one of these diets, and to who is what you're what you recommend to your

people and that you give conseiles very specific, education specific that we can't use during all the year for, ideally, I think I'm not to do that's a That's a A lot of

A lot of A lot of A lot of Something that's something For us to keep with For us always For ever

For never To never Rebote The Beor The Beauter Was when I did the Dieting

Antkins And then Toererer Cows and Keezereran And at Pousin' Because I was

Super Carnibro And no I was The Cruelda And I'm I'm I'm in other world

So I'm I'm But three months After Atkins me was horrible, olia horrible, and I was

rarestim. And when I did the diet and I was to try to eat in a diet equilibrated, I was the

bad more rebote of my life. Cabe more more than the other the diet.

I think that I'm a person of those who listen to this podcast I don't do you

to do a nobody. Well, making a pausita, we're we're going and you

you know, what you think you what you and the other options and the podcast

with the Dr. Paloma of the FWENTER, Arrancando the year. How Manage the

Ancid for the Comita has been one of the times more the time that we've been in the episodes of the

podcast, Maria Montemayor is the expert, because I go, I feel the the food and I'm, I

feel like, I feel, I'm feeling and I'm going to and how. It's very very.

It's very. It's very. Very fair. It's not how we're going to resolve. How we're

we're going to get a time in line, totally of the our thoughts, emotions, and creencers, have an impact on what we

we're coming, but also about our kilos. We're going to discover if our kilos are emotional. Our longita is emotional. And the pachyclone and all the I've heard of that. The cadera.

All those gourditos of the most we want to be emotional. The papadita. All right. And of that's the class in line without cost. What you have to do is to go to Marko Antoniooraheorgil.com

diagonal kilos emotional. Mark, Antonio, Regil.com, de gonal, kilos emotional. You can't gratis, and there Maria, this is going to

ask us to do this class. And I'm going to ask you to talk about a victim emotional that's not in serious. Because if it's

a strong, the thing, is it's very. For that there's there's going. You're going to the podcast

of Marko Antonio Regil. How Bajar of Pets? The Dr. Paloma of the Fent

is with us from us from California, about the the day, the theme is how back to get to

dietas. But when we're in the market to go to go to be able to be a person perfectly confused. Because, for one side, you can't you assure, from a bloggers and experts that, to eat much protein animal is good, and others say that not comas protein animal, and others say

that much carbohydrates, and others say that quit's all the carbohydrates, that the carbohydrates are bad, and then they say, no, that the carbohydrates you're going to need to live. So, there can be a confusion very great. I want to to you, what you think, of the diet that we're talking, of a diet,

a diet, a lot of protein and graces animals and quit all the carbohydrates. You, you're recommendarious? Or what do you

say, you're going to you say, I'm saying, I'm doing this, or I'm going to try this. No, Mark, definitive

I, I'm, this type of dietas not because finally are dietas very extremists, that you eliminate

a macronutrient that is essential for the adequate functionament of the organism. The three macronutrients essential are

those carbohydrates, the lipids, which are the gases, and the proteins. Of actually, our cerebrose is a limit principally of

glucose. So this glucose we can't find in carbohydrates of excellent quality, as the fruitas, as some

some other cereals integrals, and normally this type of dietas, the only that is eliminate this

macronutriente that is very, very essential, and to augmenter the lipidies and the protein,

that finally as I don't have a balance and the secret here, to be able to to be able

to be able to be able to balance our food to be these macronutrients. And, of actually, right that you

comment about, the case that you've lived, of that you did you did you did a rebut with

this type of food. I've had been many patients that have

done this type of dietas and in effect not only have

been having been that have been that have

been to make the clinical, have been the cholesterol in the

blood, the triglycerides, their glucose, a person that's not consume carbohydrate, is a

encounter alterated. So, really this type of dietas, as certain extremists,

not are not good and something that you have to mentionar is that this type

of diet is only in pervert kilos, not in start sanos.

I say to my patients, when we're to initiate a plan of an

a plan of alimentation, not so it's about onlyly to pervert kilos, and so to gainer health. So, this type of dietas, the only much time without not even consume carbohydrates, because now

we're going much, much carbohydrates, independently if these are good or are bad. So,

so is a good good advice. If you're to adopt a style of life that

is focused in gain health and lose and then a diet that is focused in

the diet, that's you're going to you're going to be you're going to those

people, you're going to the caroidates, you're going to you're how will be

your organism and what you will be going to be not sustainable, not you can't be sustainable, what you can't

be able to be a bit more, you know, you're going to you're doing in an, I was living in Arizona, in

Phoenix, and me inscrib in a program where entranable and I'm very time before that were before the

people who were to get to the athletes to get into people, people that we had much and we

had a work very very demandant and And there just was that I'm that's really

because I'm really and I'm going to be the worst that's not the way you're an little

where they're an place when they're not going to do you basketball supermusculos et cetera

and then the trainer me said for the love of that they're doing this and we're

talking about because you're saying that in Atkins I remember when you're going to start to start to

start to it's a it's a it's a is a state in the stateosis. Exactly, where you're

like you're going to like a settogenic. It's the diet cetogenic. And I'm I remember that the trainer knows you know,

no you know because you're in the state autogenico, no you because that's a pessimism for your

health. And there was that I did it with the professionales of the department.

And I started to what I said the libritio of Atkins in this time, now it's

like it changed the number but it was the same philosophy. Yeah, it's the

same philosophy. It's put of the food. The diet cetogenic

then they're in the way of the basically and as you mentioned about

this so here to learn to learn to learn to our food

and and the actually a food has have to

have the carbohydrates a 30% of the lipions

that are the free that are that they're good

quality like that those that come in a an alimentation

based in plantas we can find out and the 20 percent of the proteins and as a

lot of the plantas we can't find a vegetable in many little animals like the

leguminos those frioles the lenteas the garbanzos the avas that are animals that are

not to be rich in protein us proportioned other micronutrient that are essential as

like the yearro the magnesium the fosphor that our

organism does it does it has it This 20% of the proteins. And then what percentage of lipidos? 30% of lipidos and 50% of the carbohydrates.

Obviously, these percentages can vary depending on the individual. This is a balance general of what a person human needs as a whole to functionar adequately. A lot of a form balancied and equilibrium. That's very distinct to what the diet

cetogenic or the diet, what is the other? The paleo, very very of not. Because they they're basically they're

a lot of protein. Not they're this. Of this balance of where I mean? I don't

I'm not I'm doing in doubt your professionalism but as a client that one knows to know

to do the diet of the style of life based on plantas to who I can't

because for example this my my dear my dear friend Cetare

Kativea who she let a person she and the diet

of the papa know that is a Alta in carbohydrates, this camote, papalanka,

arros, this, and what he says the devil are the grasas, even they're so they're so they're

also in carbohydrates and practically nothing, almost nothing of the oil, or the

of the acid of or the water, no, that's the food,

because they put a lot of the food and those the food and

those, you know, that practically, is the other extreme too, vegan or no vegan?

So what do you what do you to do you to get to the other side? Where is altissimo in carbohydrates and

basing in fats and in proteins? The organization World of the Salutes are the percentages that

we recommend to give an alimentation balancedia like you mentioned is 50% of carbohydrates,

30% of lipios and 20% of proteins. Here the question that also is a

question that is a question the consumption of the human needs a certain percentage of the person

for that our organism function adequately for the metabolism of certain hormones the hormones sexuales

in the case of the women when eliminate we eliminate the consumption of our

system hormonal see deficient and no there's a regulation of the reason for it

there is that there many many cases of women that They're even a food and vegan

very extremist in where not consume and they're not and they're not using a menorrea, which is the pergid of the menstruation. And they're presumed. I don't have regla. I'm sorry, I'm not sure. I'm sorry. I'm not going to make a realtor. For this, we need a little of grassita for to be at 100%

both men, both men, both, the hormones sexuales are the these are in the cholesterol.

Now, so the cholesterol well, then this we're going to find in the foods that have

a grass and the and the gases are those gases are those un-saturated

as monosaturated or pol-insaturated. The grass saturated and the grass trans are the grass

malas. Normally, are the we've we're in many products

processed and fritons. Independent of that this are not like fitness

or vegan or or these and normally it's very important

to verify the people because for there they're there's

there that's that saturated. And that is where you know I know

a person that has a food and a diet crud and

it's has been terrible. The case most famous is our our little Jovana

Mendoza, ex-Robana that just she was, she said in his videos, had I had to

menstruate, the thing sexual was null, and he came in a disequilibrio terrible, no?

Justly, because she me consta, it's my my am I, was my friend,

and no, I'm nothing, nothing, nothing of but you can't, but you can't

get a but you can't No, you can't eat. Of course. Sure. No. Yes. And include them in the proportion

adequate in the diet crudy-vegana. 30%. She'd guide the diet of the 80-10-10. The 80-10. The 80-10-per-per-hydratus, 10% of protein.

And the Organization Worldial of the Health is saying 50% carbohydrates, 30% lipidos, or so, and 20% protein.

So, with what what you say the Organization World of the Diet of 80-10-10 that was

the way that promulia Romana, not is a diet a good and you can cause

problems. Exactly. We're going to other extreme. Asy with the diet Atkins

that says that you eat you come a much protein animal, much grass, this diet

you say that you don't much carbohydrates and you're you're the

that's the amount of the acid and protein. So,

so that one extreme would the other extreme is

the diet 80 10-10. Exactly. And you no, you no, I

recommend any of those. No, no, no. I'm the recommend to

my patients and to all the people who are the people who are that they're

that they do you do you do with because there factors very important for the

realistation of a plan of an plan of a you, the age, you know,

the gender, the activity physical, and even the people, and even the

because, because, for example, if mom and if mom and Papa, they're in diabetes Militus Type 2, normally I think that, well, in some moment of my life, I'm going to have diabetes because,

then, I'm, I'm trying to do a cargeneetic. But, if I go modifications in my style of life, I can get that in any moment of my life, I have this type of a formality, if I'm care, if I'm food, if I'm eating, or exercise, if no, I don't take alcohol, if no, this consumer tobacco, then it's very important to take in these factors. Why?

Because every plan of food has been 100 personalized. The diets are pasageras.

The dietas are not we're not we're not a diet like a kind of a style of

an food, a food that we're to be to be a lot of not really.

So, that's a problem real. I can't be a problem is the

patient. The kind of to convertible in a style of has been restrictive, but it's a

contrary. To be to be able to take a percentage of the quality, if you have to do you have to

a deficit caloric. This is like a regla matematica. If you kemas more calories of the

you consume the pay the people, you can't, you can't, you can't, and if

consumes more calories of the you're going to get to get to make

a amount, a deficit caloric is synonym of eliminate

calories of a form extremist. So, a deficit caloric is a way to give

to come in abundance of excellent quality. And it's very, very important to be

conscious and be very atentous of the type of food that we're consuming.

Yeah, that today there are many many different products industrialized that,

although they're like light, feed, fat-free, gluten-free, et cetera, not are

synonym of being that these contain many chemicals and substances, as like asy,

as I'm as well, there's not really, and then when we know, a diet

balancey and when it's about, a diet, with a deficit caloric to put,

is that is like, if, like, if I'm, I'm, I'm, I'm,

I'm going, because I'm getting $100 all day, and you are seven a year,

and so, it's, so, so, so, so, and there's where they're

painting and a 200 calories, no, no, not you make you're

doing that's a , you're not much right. Exactly. And the process is much

more more a lot of, the true, the plan specific, yeah,

with a medical, with a other that then, so it's the form of

diet, but also, not eliminate what I'm doing, what I'm doing,

is not eliminate a group specific, but not to the 50% carbohydrates,

of the good, no, no, pan blank, no, that that

that's a carburetrait good. It's very important to mention right this

what you do you know about because we're about the carbohydrates simple and carbohydrates so the

carbohydrates simple are those those who provines that are the food you know the pan

black, the salinas asucaries and the more but the carbohydrates complex are those

in the cereals as like the vena the venas is a superaliment and an

food and an food in the arroce integral, in the quinoa, that are these carbohydrates of excellent quality, that not onlyly not only us proportionan

a carbohydrate as such as not as other micronutrients like the potasio, the magnesium, the phosphorus, the yearro,

and also, something important, that we're that's a that also is an error very common

in the alimentation that the population no consume any the 50% of fiber that

needs to the human to have a good digestion. We need approximately 31 grams of fiber diaries.

The problem is a deficit of protein. The problem is a deficit of fiber. The people generally eat less fiber than the people are people are

thinking protein, protein, protein, protein, and it's, there's, we can think in fiber, fiber, fiber, that is what does it make that the

food in your intestines. Well, not to be able to feel us and to get us to do not

in our organism. And, of the population, in general, there are many

to have been gastrointestinal is for the same, like for example, the strain

the strain the end of the strain because of the stress. Now if we do we do we're

not consume fiber, then we're going to be so the time. Okay. So,

maintain 50% of good carbohydrates, 30% of the grasses, also the fats,

and 20% of protein. And each one of this, obviously, it's

we're going to a pauseita and we we're going to do do that when they're oh, is that all

it's that it's a really, when you say, you know, she says all about it, she thinks

in balancees and the tautes and the chila. And I remember that my mom said, what intelligent is the

Americanesies that's they put in their rebate and you you're your

so you're so that that's that's not 50 carbidart 30 lipid 20 proteins

a hamburger that's a meat malida that has a pan black and has a black made a mess of

porquerya and the additivs and the quess that's that's that rebanadita

of tomato not is the balance that microrevanada or so were a rebanada that's got a

that's the that's the not the 50 20 20 20 20 to the doctora

but into that the 50 20 20 there are to distinguish which are

the things the things So, after a pause-tita, I want to talk about

that we're going to get a diet vegan, with this equilibrium, we can get a diet

crudy-vegan, even with this equilibrium. And I'm also for those who are not that they're that they're

that they're even to give a little in my my heartem and we're that we're even who there's

still using certain products of origin animal, can also can't even give this equilibrium and

give a a more to a diet to a style of a state of a way based on Plants, no?

Yes, and right now we're going to to talk to some of the OMS, for the organization world of the

health, very, a style of a life and that's what are the new recommendations. Perfect.

Well, we're doing a pauseita and continue us. Sientes that the tautas and the

tachos have a power over you and you can't to get to cover us but

because you know anxiety horrible. A me has passed. A me has passed. And that can be emotional. Surely it's emotional. And for that solution? What's the solution? We want to teach in a

time in a tally in line totally gratis, that's called How To Discover If your kilos are emotional. I was a comerable for 15 years of my life, so I'm getting the sensation of feeling out of control when you attack that monster of the anxiety. So we're going to talk about that and how to sanar it.

Maria Montemayor is the expert. The class is how How's it's how? How to discover if your kilos are emotional. How do you and come emotionally and come emotionally. Right.

There's to go to Mark Antonioorrejil.com diagonal, kilos emotional. Mark Antonio, oregill.com, diagonal, kilos emotional.

It's written and there, Maria, this is in line. And I'm gonna ask us to talk about a about a victim

emotional that's been of the food. No, in serious, because is, it's hard the thing,

is important. So, so there is there is you're listening the podcast of Mark

Antonio Regil. We're in the last segment of this podcast Arrancant the year How Back of Pesso without dietas. And I think that

the doctora Paloma of the Fuente us are doing a base very special. This would have to learnersela in memory.

50% carbohydrates, 30% lipidos, 20% proteins. So with this regal in the

mind, the we can get much more. The carbohydrates you just

just the good carbohydrates are those are the integrals are the are the

they're not donas, The fruit Also that That osito That's That's my

Not my Not my No, It's very Very beautiful It's very It's very Tierno

But it's very It's very Although you Although you're Because Yeah But even Even to the

Cajalas Yeah They're They're more Flacco The Tigger To be

The Toes All All-I All-Octom All-Tosos Because obviously

They're Sinonymines Of They're that the mascots that they're in form. But it's impossible

that you don't know, one example of the marls carburato would be that. The pan blanks,

the cereals of caja that are in the color is artificial. The donas. All donas. All those

those those are those those things they're in the ticket, we're not, the industry is very

intelligent. A lot of sometimes we promotions like fat free lires of free, which are supposedly

good, but at the moment of the idea the epiquet, we've been that that deficit of the

compensation with a quantity excessive of and then that's sugar in our organism, it's become

in the and finally we're going our percentage of the body of the

food that are those those products of diet, for so many

not, no, no, no, no, no, no, no, no, no, no,

no, Consumure things Entere things complete Or think That's that Because of Oh,

there's lactoseada Or is lactose Or is light Da-or No, no No Also the

Last night The fact Is that Today is that Today is They've demonstrated With much

information Scientific That's Not Not so No, but we We're

We're Living Lactios And without No So, So

Good So So Good Marudurates So Much of those carbohydrates also also have protein like the kind of

the quinoa, right? The leguminosa, the frioles, lentegas, that has got carbohydrates and protein. And protein

also, has it, has been the two things. So, so we're we're doing a good

combination also, we've got we're we're not, we're that, you and you

we're we're going to make sure that you, they're not saying that we're not consumed

a quantity Where you're the protein? The question classical. Exactly. But it's all the

contrary. One protein complete, as complete because contains the nine amino acids essential.

That we don't form our organism, we have to consume the food of the animals. So,

for us form a protein completeas, the only that we have to do we our

things. A cereal integral, more one leguminosa, and they are the

nine amino acids that are that's that's for form protein and that's

because the amino acid that not not have to one, it's finally we're going to we're having

everything we're about and we're to be sassied and the same time we're going to get used

examples of the new aminoacidos essentiales to obtain the protein completeita with a

diet with a style of life based in plants when we when we when we're

we're making a little bit we can combine some lentegetas, yeah so guisadas with their

verduritas and them to combine them with a whole of aros integral. So, there we

are just forming protein complete. Also, it's of the friolitos with a

little quinoa. The chinoa is the only cereal integral

that contain the nine amino acids essential and for the so,

also, also, also, also, also, also, also, also,

a artilica, that are verdures with leguminosas or with cereals integrals, and we're forming the nine aminoacidos. Really,

we need the meat, the pollito, the peskado to be using these new aminoacios essentiales that are not form the

proteins and also, and also, not you have to the combination of the those proteins vegetal, I mean,

I have given, the avene, the avene, the avene, the thing, and the time to eat, rice integral and in the

night I'm eating frioles it's perfect no I don't have to combine it all in a single but it's in general to eat this

combination and that's super easy and that is something because I mean my patients me my patients me get

to ask you because a sometimes it can be a little enfadoos always be having to the legumbre

with the cell of the integral so I don't it not is so so it is a

so it's it's perfect because are consuming those new amino acids that's that's that's

necessary for the organism. And honestly, the alimentation based on plantas

no have any deficient of protein but they're not very they're not really.

They're also also other nutrients, as much I mentioned right, some

some micronutrients like the yearro that's very important for the formation of the

globulul rogos for not to be a amia. Also, also

the combination with vegetables reds, it's proportion a fiber. So, so are much

the nutrients that we have given the proteins vegetalers, that not us are the protein

animals. The protein of chicharo is right super-demod there's there's there's

polvos of protein of chicharo and it supposedly is very good to construct

for those who do for those who do you do the protein of chicharo and also the protein

of the aba. The aba is one of the leguminous that more

protein has And normally we don't consume us and are very, very rich. The savas

have a grand quantity of protein and combining like you mentioned with cereal integral, with a little of the

vegetables, we're doing to do our requirement proteico of the day. And who is still

animals of origin animal is a quantity very little the you need because

you don't you have to make a brontoddoble or three pieces of a super filete

of a time enormous. I remember when I went to the neurologist when I was vegan, then said that was like the time of the palm of my hand. The palm of the man. So it's minimal. I don't me endu. I don't me, I need to eat in abundance.

So it's something that me I'm very much of course that it has functioned to my patients because me say, oh, doctora, is I'm doing that I'm coming so, me very rapid. And, and before I was almost not, but really in this type of alimentation, is it's They're notriending and are eating more

vegetables, more cereals integral, more legumbrance. And they're in abundance and at the same time they're also not treating to their organism. In an alimentation based on plants

you can't eat much more and feel like and feel like that's the same to make you a lot of frioles of avas,

this, avocado, ojas, um, make you, to make some taquitos, even of,

there's a lot of things deliciouses that you can't make more quantity and you're consuming

less calorie and less grass also. So you can't get more satisfied. You know, you're going to you're going to

you're going to you're going to do you? Well, no. At the same time, Mark, we're doing

to do you that's what something, something that's something that we're starting the year, that we're

we're going to get a person, we're going to get a type of this type of food as

a life and the process will be very very very evader and we we're going to

to enjoy because normally when we're in a regime, we start we're we're we're not

motivated, but the path to pass to we're going to get into because we don't we're

not being the quantity sufficient of nutrients, of calories, and finally we're we're getting

complications. And talking to that's where that's where I'm going to talk about because we're about the

good carbohydrates, we're about the best the theme, the lipidos, is the 30% according the recommendation

of the Organization World of the health that you're you're talking 30% of grass

it's really really if you're talking about the logic you know if if I'm going to

eat a not going to go to 801010 and where he came the discompensation horrible

not at not ever not have been not been not done with someone

you but one can't put per eating Graza? I mean, 30%

of the or is recommendable back to get a point when one want to get a question.

That's a question that's a question that you're exactly you can get a

body eating good quality of acids grasos. All these acids grasos

that are so that the cholesterol well, known as well the cholesterol well.

And where we're going to find this type of acids in

the animals of origin vegetable, like the Even we can include in our alimentation,

the creamas, for example, cream of cacaoate, if this is a 100% cacawate, that no contain any of an any type of

sugar added, the cream of almendra, all this type of gases, not us not only

not really but they're also, it's very important to consume them because at the same

time we're consuming protein of origin and And the avocado, no, too, too. The avocado, if no, I'm a fan of the avocado. No, no, no, I can't live without the avocado. The avocado is an excellent source of acid. But, and you, what do you think,

of the oil, the oil, the acid, or the salt, of the, of the acetons? That's, that not is the, the acetuna, entire, but it's the, the acid. There's, there's a fact that, there's, there's, yeah, there's people that says, yeah, you, what do you, what do you? Look, I in the personal, I try to not use to use aceit for what you're doing?

Normally, all I do, like, as a vapor, or if no, I use a certain, I use a certain that not's a pegged to eat, that's very important also, because sometimes think that just for using the acid, and not so they're going to put the food, this, toart. And for that's it, not so, for, to give it a flavor, because finally the acid no, it does much flavor to the food, simply it does more grassy-sicat.

Sure, it's for that not it's but a question, because also because also because also it's

not quite, you're coming you're eating the plastic you're using I'm sorry of acerone of the

medical care of my friends of commercial gratis, that no so does that uses those? Ah,

you're like you're a girl prestige, very well super recommendable and just and just the

theme is that's that doesn't particles because if it's teflon is plastic

so the plastic so it's calienta if no it's it's not it's

you're doing the plastic and finally and finally you're coming you're doing so you so you're

so you're so much you put it and it's it's okay it's very very well with

water and I'm getting a lot so a lot of a lot for example if I'm

to do a so can't get a not in the certain because well I

use the the tons the car you can mention that are very so

and so is important also to have putencilious in the home that can't to be able

to do our food as to get rich the food so you need the recommendation is better without the

the gas the grass complete the nuis complete the avocado complete as well

as as well as you prefer you prefer to avoid the the you're

to be those so that basically Marko if you want to because

add a a Cucerada of ace add to add around 120,

140 kilo calories, more about 13 to 15 grams of the fatio that's

going to eat the person so if you can eliminate those calories

extra because it's much much because because so you

are eliminating calories extra that they can help

to get them to get the time and maybe in the you

need a 700 calories that are that a kucharada of

the so you're to be a back to get a much more and there's a good

about those people people are there are very good the best of the bestions even in the restaurants

veganes that's for that they put they put in the things, they put in

their so they don't so they're not the centers of health so

not are places where it so it so it's it's that they want to

come to come in then they they're to start there of Grazes.

So the recommendation to start to continue consuming that 30 percent of

gasas but of origin natural, origin vegetal and without processes and simply

reduce, so, to kemard more calories of the you in this

percentage of the 50, 30, 20. And with that we implement it like an

style of a life and simply simply so, in form

natural, we're going without with Exactly. And also something is to aggregate to

our style of life the activity physical. At least to do 30 minutes diaries of a dayrious of a car,

a carer, to do a little bit of yoga. And today we live in a world very, very stressful

that all we have many we have much occupations and a lot of maybe we're in a gymnasia to be

an hour complete. And with the simple action to do 150 minutes to the

time of the exercise physical, recommendation of the also. We can be

very, very good good good because at the final of the day,

all this is a combination, not it's an kind of being-sart, both

physical, mental, and social for to be good, and something that's

that also I like much recommend to my patients and my people,

and the people that's that's is to try to to learn to

control the stress for me of the because, because the

fact that the stressed also also is a conditionant very very important

to learn to control our our emotions that you're an expert in that Mark so, so it's very

important. These two these two ambitos and more of a good food. I'm so

I'm not my life, so I'm made an expert to tryves to give a lot of my case

and get to learn but there there's the marivation of the meditation and of the

respiration Conscient because during that's you back a level of stress and apart

as you're not only it's a not only you're not you're so you're many

endorphins and you're put you put a funes to get a funn't so you

do you can't if you doga modern if you the that's

the basically of the basically of the these these the

vizasas where you're many you're you're you're constantly

you're You can also also also also also to do you do you feel like exercise that you preferris but incorporate the meditation that is the respiration conscientious for that you get that part that is the part

most important of the yoga not so the movement but simply respiration be consiently being of the that we're in the here and the hour

so it's super important also to have to have a good health. So in this type of cases, that is the backer of the person, the being more sustainable, also should be for a motive, a motive

of love, of love to one myself. Not it's just to be able to kill, but to care to be able, and for that we have to be able to, we need to respect our body, and have to do you know, it's

when to romper the diet a little bit of the more, but then then, then, to live our routine daily without any problem. Every quanto does your, to the, to the patient's that, the cheat meal,

the food one a one day a a week a a day a week? One one one per

one day and a one thing because a time we're that the day complete is

to eat and honestly not it's not it's not before I'm saying no

doctor I'm the I'm not the dinner and it was when when we

don't when we're not even those things I'm not I'm not you know it's that you're

a day at A meal to the dinner. One, where I'm, like, but one food a time. So when I'm, me do hungry,

I'm entombeds that veggie burger that's good. It's like that's like I'm going to come. It's not not,

but in my, we, we know, we know, we decide to do that I'm the bestito the domino,

my day of my food or my food of the day of the maybe, or if I'm with the family

and the baby, the world, the the time, so what, then so, then you

well, that day nothing more. So, postergasias with your Because this to To get to To get to work With a negotiation mental

With the part psychological To say, Yes, but Tal day. Like a little You're going to Do you're all the Yes, but

One a year Or yeah, But, but tantas hours of television or or of tablet All day or the Yeah.

So, So, and when it do you Do you have to have Remodiment Because normally it's something

That's all in what we can't in occasions that we eat that food that we're trying, and then we're

remodiment. And we're thinking in that we're going to get to get the and you know, it's not, it's a try to do you know,

to do you do not do you and if I feel pesed, if I'm, then I'm, then I'm going to put it back.

But, but you have to get to do you do do this for system, then I don't have to feel

because I'm so I'm think that my system of seven days I'm, I'm going to come very

very very sound, very equilibrium during the time, but a

one of the time is where me made my chilaquilles or my hamburgues or my my

whatever all this. There's all this. I'm in version that's a thing. It's a

thing that's my, it's a way to feel like to be a question of balance and equilibrium. And even as as a preemio

you can use to be, to where I'm, to where I'm to go to go to premy to be a

premiar me that's my preemio for respirate for being cleanly that's a that is a

plan and it's very, very apt because if no, sometimes one's

one's can get a one of something and say I'm oh, no,

no, no, no, no, no, no, no, no,

no, no, no, I'm, I'm, it's to enjoy and to

learn a little bit an alimentation and do you do a lot of a style of life and never

more. Equilibrio, balance is what we need to be able to be able to be able to life and for

people, and to be healthyables integrally. Exactly. The theme is define with clarity in

our mind what means that means equilibrium and balance because for many many

equilibrium and balance is something completely disequilibra and disvalalal so

so the comer to no has nothing no of equilibrium. Exactly.

It's like, for example, when we say, oh, I'm going to do my body what, what I'm asking. Well, no, if me need garnaches,

then no, no, I'm going to give garnachas, right? There's, there's, there's,

there's, responsibleable, not? Responsible of the type of, of the food we're

to consume. And as, no, no, not going to pass nothing, if a day a day,

a day, we're not we we're not, and we're doing, and we're perfect.

Excellent. Well, The time we have done the questions. These are the

point of medical of how to be about the way to get to not you get not you gett in dietas

this year. Mettete in a style of life sustainable, sustainable, that you can't get

to get to all the year and that you can't be a big of the emotions and the

the attacks of the eating and to be all I'm a lot I'm this angus

this angusia I can let's get to without dietas but

we can't live and the doctora Paloma de la Fuente us a lot of a very good session,

an explanation. I hope you're going to go back. Oh, I'm excited. To talk about. Oh, yeah, in where you get we found out of

social? You're in Facebook? You're in Instagram? How do you find out of Instagram? As far in Dr. Poca. Paloma of the Fointe.

There me can send out your doubts. I'm going to give those messages in how I can't be to be able

to answer all your doubts and to be being in contact with all of you. Very

well. And for the people that I want to I'm a doctorate, I'm call it. I'm going to

get a physical. You can't have to be in Mexico? Also, this manoe the consult in line.

The idea, I've had been paused a time, but yeah, for this year, I'm going to start a

other way. So, then they're a message to any of those two services, I'm put in

contact with you, and we can get a question. And we're going to make a

question, something more, that you want to be I would say something that me I'm very,

very content and is that the organization World of the health we've

made to mention in his new recommendations to substitute the

consumption of the food because that before was

not recommend and so it's an very very

great for those people who want to start

in is totally sustainable for us, for any for any gender for any age. Perfect.

Marvelulous. Poco, the organisms international have been saidient because they have a pressure enormous of the

industry of the lacteos and the carne, that don't millions and millions to many organizations

and publican books and articles and articles and they're they're and they're millions of

dollars and make a amount for that These, for these things not say, and you

know they're there's a lot of the organization world, it's said, a person, to all the

interests that there's that's really, because it's very, very, very curious that even in

the congress there's a patrono like, for example, of certain some that are so

that are so that's so it's there is there when I know a micro-infartto every

every I have to get to get to get to calm no. I'm

I'm Amigas, not I don't know names, but I see in their Instagram, the,

those, those who are that's, like, I'm going to say, I'm in the Congress, New York,

who no see. And there's many of newtologists, and atras the logo of a company of

lacteos, not? That's the yoghors of leg. Patrocinating. What? I'm, I'm a ne'ermose,

what you're going to, a little to be, a point to be about them and organizing that that.

That would be a probably that you, like, you, a player that you

don't have a point of view of a point of a bit of the education or so, oh, my,

it's a super, super controvertido. But, well. Yeah, would be interesting,

maybe in a next podcast, to enter us a little more to the food based on

plantas, but all this mythos that all the time. Those are my carverver my care

my dear doctora, we'll let's get the part to To be to be to come up healthably us will

help to have to have the energy necessary to manifest our our own our own

our own our own our own our own to work our a better a better

with our family with our friends with one no no nothing

like not how be healthy if there's there

can't do you can't do when you when you can't

when there and you no you're you can't you can't even

you So we'll have all right. So we're about the doctora Paloma of the Fwente in this of the prevention of the infirmities chronic. No, no, not us, not we'll suffer unnecessarily. If

back of the peso, we'll get the attention this year, marvellousous. We'll use that part of our ego that wants to be back to peso as a pretext, like a trampoline, for augment our level of health. Perder kilos,

yes, but augmenting our level of health. That's what the doctor. And I do you applaud. Thank you, Doctor. Muchismous, thanks, Mark. Abrassos to

Mexicali. Disfrutten the winter before you get the sun and pree. Yeah, yeah. We'll have to take it.

I'm here. I'm here. So, thank you, Dr. Abrace. Abrac, a lot of the cachanillas with much carino.

And to all you guys, thanks for having us heard. I'm not on the podcast

most populares of America Latina. Thank you for all and just you can the podcast of Mark

Antonio Regil in Apple Podcast in Google Play in IHard Radio in all the applications of podcast, where they can't give us the five stars and do make a reseeing. That's

we're very much because it does that more and more people listen this podcast. So, you know, we're also in Mark Antonio, Regil.com, where are in the reds social of the doctora Paloma of the Fenta. There are you

are not noted as, for if they've heard this in the gymnasio doing exercise and no, no you know, where, where did where, where you go, where you know, and then you're going to finderer you, and there you're in the episode, in the

Notas, is the Reddes of the doctorer for that you make the click, the could

you can't see in those social. Much thanks. I'm abrassos

with car care. Canyo your story. Canda our story.