How much protein, fat and carbohydrates to take in? What are the effects on the human body?

The ideal ratio of protein, carbohydrates and fat depends on individual goals, physical activity and body mass. In general, a balanced diet with about 10-35% of calories from protein, 45-65% of calories from carbohydrates and 20-35% of calories from fat is recommended. This ratio can vary depending on the needs of each person.

Foods high in sugar or simple carbohydrates can have a negative impact on the human body for several reasons. Eating these foods can cause a rapid rise in blood sugar levels, leading to a sudden release of insulin to regulate sugar levels. This can result in a sudden drop in blood sugar, which can cause you to feel tired, hungry, irritable and lose concentration.

Chronically high intakes of sugar and simple carbohydrates have been linked to a range of health problems, including obesity, type 2 diabetes, heart disease and tooth decay. Instead, it is recommended to eat complex carbohydrates such as whole grains, fruits and vegetables, because they are digested more slowly and do not cause such rapid and dramatic changes in blood sugar levels.

High protein or high fat diets are becoming popular for several reasons. A high protein intake can help maintain satiety, support muscle growth and maintain muscle mass during weight loss. High-fat diets, such as the ketogenic diet, are based on a drastic reduction in carbohydrates to encourage the body to use fat as its main source of energy.

Intermittent fasting , or restricting food intake for a specific period of time, may have some health benefits such as improving insulin sensitivity, reducing inflammation, and potentially supporting weight loss. However, before any kind of fasting, it is important to consult a doctor, especially if there is a history of medical problems or eating disorders.

For a balanced diet, it is recommended to eat a variety of foods, including fresh fruits, vegetables, whole grains, lean proteins (such as poultry, fish, legumes) and healthy fats (such as avocados, nuts, olive oil).

Supporting local food producers is of great importance to the local economy and sustainability. Buying local products helps reduce food transport, reduce greenhouse gas emissions and support your community. It is always important to pay attention to the quality and safety of food.

Note: These tips are general information and do not replace individual consultation with a professional, especially when it comes to medical issues, allergies or special dietary needs. Always consult your doctor or nutritionist before making changes in your diet.

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