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Adelgazar no consiste únicamente en comer menos, sino en lograr una pérdida de peso de alta calidad. Cuando reduces las calorías, tu ingesta de vitaminas y minerales cae, provocando cansancio, debilidad o pérdida de músculo. Descubre cuáles son los nutrientes esenciales que tu cuerpo pide durante una dieta restrictiva y cómo evitar las carencias sin frenar tu progreso.
Metabolic health is fundamental for preventing chronic diseases such as diabetes or cardiovascular problems. Alterations in glucose, cholesterol, and inflammation can be warning signs. With small changes in diet, exercise, and sleep, you can improve your metabolic health.
Discover how protein boosts energy metabolism and learn how to optimally incorporate it into your diet . Proteins: The engine of your energy metabolism Proteins are essential macronutrients that play a fundamental role in multiple biological functions , beyond building and repairing tissues. Their influence on energy metabolism is highly significant, as they form the backbone of multiple metabolic processes that determine our capacity to generate, maintain, and utilize energy. From a physiological perspective, the amino acids that compose them actively participate in enzyme synthesis, hormonal regulation, and cell signaling —essential functions for proper energy metabolism.¹ One of its most notable characteristics is its high thermic effect , meaning the energy the body expends to digest, absorb, and metabolize this macronutrient. It is estimated that this expenditure could represent between 20% and 30% of its total caloric value , well above the 5-10% of carbohydrates and the 0-3% of fats.² This explains why a temporary increase in energy expenditure occurs after a high-protein meal, a phenomenon known as diet-induced thermogenesis.² In addition, proteins are involved in key metabolic pathways such as the citric acid cycle and gluconeogenesis, contributing to energy supply in situations of fasting or high energy demand.³ When glucose availability is limited, certain amino acids such as alanine or glutamine can be transformed into glucose in the liver, thus ensuring energy supply to dependent organs such as the brain or erythrocytes . Another important aspect is the role of protein in maintaining lean mass, a key determinant of basal metabolic rate. Muscle mass is the most metabolically active tissue in the body , responsible for a large part of nutrient oxidation and energy production. Adequate protein intake helps preserve this tissue even as we age, when it tends to decline. Consequently , maintaining good muscle mass through a diet rich in quality protein not only improves body composition but also optimizes metabolic efficiency and daily vitality.⁴ How protein influences your daily energy: Beyond muscle The relationship between protein intake and daily energy is not limited to muscle function. In fact, amino acids act as precursors to neurotransmitters directly involved in feelings of energy, motivation, and mood. For example, tryptophan is essential for serotonin synthesis , while tyrosine is essential for the synthesis of dopamine and norepinephrine . Therefore, an adequate protein intake ensures the availability of these amino acids and, consequently, a neurochemical balance that translates into greater mental clarity. From a metabolic perspective, proteins also contribute to stabilizing blood glucose levels. Unlike simple carbohydrates, they are digested more slowly, which reduces glucose and insulin spikes after meals.² This effect is associated with more stable energy levels and less fatigue or drowsiness after meals . Furthermore, we know that proteins stimulate the secretion of intestinal hormones such as glucagon-like peptide-1 (GLP-1) and peptide YY (PYY), which increase the feeling of satiety and modulate appetite.⁵ Another way in which proteins influence daily energy is through their interaction with mitochondrial metabolism . Several studies show that branched-chain amino acids (especially leucine) stimulate mitochondrial biogenesis and mTOR pathway activity, promoting greater energy production capacity at the cellular level. In other words, a diet rich in protein not only fuels muscles, but also improves the efficiency with which our cells generate ATP , the body's energy currency.⁵ This set of mechanisms explains why diets with sufficient protein tend to be associated with less physical and mental fatigue, better weight control, and improved cognitive performance . In high-demand contexts, such as in athletes, people with chronic stress, or older adults, protein becomes a key modulator of energy metabolism.⁴ Practical strategies to integrate them into your daily life Understanding the importance of protein is only the first step. The real challenge lies in being able to integrate it into your daily diet in a balanced and sustainable way. Below, we'll outline several practical strategies to make this easier for you: Distribute protein throughout the day : Several studies suggest that a consistent distribution of protein across meals, rather than concentrating it in a single meal, maximizes protein synthesis and improves energy stability.⁶ Ideally, each main meal should provide between 20 and 30 g of high-quality protein, adjusting according to activity level and individual needs. A high-protein breakfast will make a difference in your morning energy levels . For example, a bowl of plain Greek yogurt with whole-grain oats and soaked chia seeds, almond butter, and berries combines protein, soluble fats, and complex carbohydrates to keep blood sugar levels stable and your mind sharp. Prioritize protein quality : High-biological-value proteins, such as those from eggs, fish, lean meats, or fermented dairy products, contain all the essential amino acids in optimal proportions. However, a vegetarian or vegan diet can also perfectly meet protein needs if foods are combined appropriately . Variety is key to ensuring a complete profile of amino acids and micronutrients associated with energy metabolism, such as iron, zinc, and vitamin B12.⁷ For example, you can prepare a complete quinoa salad with pomegranate, arugula, sweet potato, tomato, avocado, and boiled egg, which will provide essential proteins and nutrients. Combine protein with foods like complex carbohydrates and healthy fats , which work synergistically to help improve glycemic response and prolong available energy. An interesting meal could include oily fish with roasted sweet potato and steamed broccoli or green asparagus, an option that provides amino acids, fiber, antioxidants, and micronutrients that support mitochondrial function. Consider periods of increased energy demand, as protein requirements may rise , such as during periods of heightened physical activity, chronic stress, or following an injury. In these cases, supplementation with high-quality protein supplements could be beneficial, always within a supervised and personalized approach.⁸ Opt for healthy, protein-rich snacks such as nuts, seeds, hummus with raw vegetables, as well as fermented dairy smoothies (yogurt or kefir) with antioxidant-rich fruits (blueberries, pomegranate, raspberries) and a quality protein powder. These are delicious and nutritious options that you'll love! Don't forget the other factors that influence your energy metabolism . Although protein plays a key role, energy metabolism is multifactorial. Aspects such as rest, daily movement, hydration, and stress management directly influence the body's ability to produce and use energy.⁹ In short, protein is not just a structural nutrient, but a key component of the body's energy system . Optimizing your intake, choosing quality sources, and maintaining habits that support energy metabolism can make all the difference. Start planning your meals today as we've explained, and watch your daily energy levels improve. Your body will thank you! References Nunes EA, Colenso-Semple L, McKellar SR, Yau T, Ali MU et al. Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. J Cachexia Sarcopenia Muscle. 2022 Apr; 13(2): 795-810. doi: 10.1002/jcsm.12922. Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. J Am Coll Nutr. 2004 Oct;23(5):373-85. doi: 10.1080/07315724.2004.10719381. Westerterp-Plantenga MS, Lemmens SG, Westerterp KR. Dietary protein - its role in satiety, energetics, weight loss and health. Br J Nutr. 2012 Aug;108 Suppl 2:S105-12. doi: 10.1017/S0007114512002589. Paddon-Jones D, Campbell WW, Jacques PF, Kritchevsky SB, Moore LL, Rodriguez NR, van Loon LJ. Protein and healthy aging. Am J Clin Nutr. 2015 Jun;101(6):1339S-1345S. doi: 10.3945/ajcn.114.084061. Van der Klaauw AA, Keogh JM, Henning E, Trowse VM, Dhillo WS, Ghatei MA, Farooqi IS. High protein intake stimulates postprandial GLP1 and PYY release. Obesity (Silver Spring). 2013 Aug;21(8):1602-7. doi: 10.1002/oby.20154. Mamerow MM, Mettler JA, English KL, et al. Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. J Nutr. 2014 Jun;144(6):876-80. doi: 10.3945/jn.113.185280. Mariotti F, Gardner CD. Dietary Protein and Amino Acids in Vegetarian Diets-A Review. Nutrients. 2019 Nov 4;11(11):2661. doi:10.3390/nu11112661. Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimal adaptation. J Sports Sci. 2011;29 Suppl 1:S29-38. doi: 10.1080/02640414.2011.619204. Chaput JP, McHill AW, Cox RC, Broussard JL, Dutil C, et al. The role of insufficient sleep and circadian misalignment in obesity. Nat Rev Endocrinol. 2023 Feb;19(2):82-97. doi:10.1038/s41574-022-00747-7
Alcohol consumption is becoming increasingly widespread in Spain. It is not surprising to see terraces crowded with people: it is a ritual that is cheap, accessible, disinhibits our behavior, promotes socialization, and is inseparable from leisure. It seems almost like an obligation: the party doesn't exist without alcohol, even less so in summer. But the highly normalized integration of this drink implies, in turn, a lack of awareness regarding its consumption and all the health problems it entails. Before starting, it is important to emphasize that every person is free to choose their reasons for drinking whenever and however they want. However, information must also be provided—based on outreach and scientific backing—about all the dangers that drinking poses. Because its consumption will never be safe or recommended. In fact, there is a direct link between alcohol and the risk of developing cancer. There are some causally associated types, such as cancer of the oral cavity, larynx, liver, breast, pancreas, stomach, or colorectal cancer. How many cases are detected per year? The data supports it: in Spain alone, 45,000 new cases of colorectal cancer were detected in 2024, 10% of them associated with alcohol. And of the 36,000 new cases of breast cancer detected, 8% also had a direct link to this drink. Finally, in the European Union, more than 180,000 cancer cases associated with alcohol consumption were recorded, according to data from the Spanish Society of Medical Oncology and the Spanish Network of Cancer Registries. How is alcohol metabolized in the body? The problem is not the type of drink; it doesn't matter if it's wine, beer, vodka, or gin. The real problem lies in the component they all have in common: ethanol. A colorless and volatile chemical compound that is also used as fuel or disinfectant. The metabolism of this substance is carried out through two pathways in the liver: the main one is alcohol dehydrogenase (the enzyme that catalyzes the conversion of ethanol) and the secondary one is the microsomal pathway (a metabolic pathway found in the liver). A process that produces acetaldehyde, a metabolite (a molecule) that is highly toxic to our body. What problems does acetaldehyde cause? It is an organic, liquid, colorless, volatile, and carcinogenic chemical compound. It is responsible for causing facial flushing, nausea, palpitations, and hangovers. However, one of the greatest dangers of this substance is that it manages to bind to our DNA, distorting and destroying its structure and promoting the appearance of malignant cells and free radicals. This causes, among other things, liver toxicity, cellular oxidative damage, and a depletion of our antioxidant reserves such as vitamin C, coenzyme Q10, or glutathione. As you can see, alcohol consumption doesn't just damage the liver, but our entire body. The direct damage caused to DNA by acetaldehyde mutation, if replicated uncontrollably, also leads to a higher risk of tumors. By blocking DNA repair systems, it increases the carcinogenic effect of other substances, inactivates tumor suppressor genes, and activates proto-oncogenes—genes that promote cancer. [tiktok_1] The negative effects of alcohol on memory and the brain: Alcohol also has a direct impact at a neurological level: It produces a neurotransmitter imbalance: it promotes GABA and inhibits glutamate, an effect that makes it difficult to generate new memories. It also reduces the absorption of vitamin B1 and B12, which carries a risk of reversible dementia. It promotes the loss of magnesium, key for neuronal function. It promotes the onset of neuronal oxidative stress: which implies a higher risk of suffering from Alzheimer's, Parkinson's, and dementia. It alters the REM phase during sleep, by preventing nocturnal brain repair: a consequence that worsens memory and aging. How alcohol interferes with our hormonal system: Alcohol consumption also causes an increase in aromatase, a key enzyme in estrogen synthesis: It also produces: Lower intake of proteins and micronutrients Less physical activity due to hangovers and fatigue A consequence that produces: greater loss of muscle mass, alteration of body composition, and low libido. We leave you more information in this episode by Medical Scientist Dr. Isabel Viña: Episode 92: Alcohol
What is intermittent fasting? What are its benefits? Is it recommended for everyone? We'll answer all these questions below.
With the arrival of summer, it's normal to be more lenient. We find it harder to maintain our exercise routine or watch our diet. And if we've stuck to it strictly all year, it's common to have intrusive thoughts, like feeling like we've thrown away all the effort of so many months. This doesn't have to be the case; in fact, it's even counterproductive, since the key to a healthy life also involves enjoying vacations without restrictions, guilt, or extreme demands. Remember that "every little bit counts." Any minute of exercise, serving of vegetables, fruit, or portion of protein adds up. That's why we're sharing a short list of very easy-to-incorporate tips to maintain our body composition in summer (and above all, stop blaming ourselves): Train less but don't stop moving Saying goodbye to the gym for a few weeks doesn't have to mean giving up on movement altogether. There are exercises or activities that also count as exercise, such as: Swimming in the pool or at the beach, as it activates our body without harming our joints. A practice that also has multiple cardiovascular benefits, as well as a relaxing effect. Walking is one of the best exercises for optimizing insulin sensitivity, especially after eating. Climbing stairs or incorporating any outdoor routine, such as exercises with resistance bands. In summary, keep staying active. The important thing is to maintain the same habits, -even with less effort- to avoid losing muscle mass. Try to incorporate protein or fiber into your meals Eating out frequently leads to a more frequent or higher intake of salt, carbohydrates, or saturated fats than usual. It's okay! The important thing is to try to incorporate at least one source of protein or fiber each day. Ideally, consume it at breakfast, as it's the meal most often eaten at home. Egg whites, whipped cottage cheese, tofu, plant-based drinks, or soy-based dairy are some of the best options. Another alternative worth incorporating is fiber: foods like lentils have the advantage of providing both of those sources. This will help us improve glucose, cholesterol, or triglyceride levels, and gut health. If you need "extra" help, our Metabolic-Max is designed to support liver health and maintain normal blood cholesterol or glucose levels. [products_1] Take care of your rest The heat, late dinners, and changes in routine disrupt sleep. And not sleeping enough affects hormones, appetite, and energy. Therefore, it's recommended to maintain a cool temperature for sleeping: between 18 and 20 Cº. Try to reduce alcohol The best alcohol is always the alcohol not consumed. According to Dr. Medical-Scientist Isabel Viña, there will never be a healthy or justifiable amount of alcohol. However, it's most common for alcohol intake to increase in the summer, especially in Spain. Therefore, if we are going to drink more, the ideal is to alternate drinks with water to avoid dehydration and hangovers. Remember that alcohol can disrupt sleep and our metabolism. [instagram_1] Avoid fluid retention As we discussed in previous articles, it's normal to feel more bloated or heavy in the summer. The heat dilates blood vessels, and excessive sodium intake increases extracellular fluid retention. Therefore: Include foods rich in potassium in your diet, such as avocado, banana, sweet potato, spinach, or tomato. Natural infusions and supplements like nettle, dandelion, horse chestnut, or diosmin. Stay well hydrated and move regularly to improve circulation.
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Discover how to reduce appetite effectively with tips and vitamins for adults. Learn about the mechanisms that regulate hunger and how vitamins can help you control your appetite in a healthy way.
