First of all, get the word “diet” out of your mind. It is an illusion, a fantasy, a mirage, a diet is simply a short-term solution (a patch) to a long-term problem. Nobody in the world changes their life doing “diets”. What is actually going to make a difference in your health and your appearance is as others have said, a change in your lifestyle, a change in habits in the long term. Only then will you achieve and maintain the objectives that motivate your health goals.
Now if someone recommends a specific diet, they are blatantly lying to you. Simply because that person does not know you and does not have magical powers to know how your body is going to assimilate and react to the food you eat. They may even recommend absurd concoctions with ingredients that are not even available, or that could be directly harmful. There is no magic formula applicable to all organisms on the planet that works the same for all. If there were a “better diet” for everyone, we would already know it and we would all follow it without question, but it does not exist, they have not invented it. The nutritional needs of each person are different and depend on many factors. Each person is subjected to a series of variables and conditions (environmental, genetic, work, sports, etc.) that determine which diet will give them the best results. In addition, it is irresponsible for someone to make specific recommendations without knowing your condition, or your health.
It is not a simple answer, because each metabolism is different. In the world of nutrition, there are many myths to banish and this is how these types of answers are given. We are very internalized: you spend what you consume, if you consume and do not spend, you gain weight. And this is not always true. We are determined to see diets in calorie consumption and not in nutritional density. That is to say, drink a coke and run 3 kilometers to burn it, nothing happens. Compensating for empty calorie intake with exercise is a mistake. We have a wrong base of what we think is a good diet and how the body uses it. 150 calories of a soft drink are not the same as 150 calories of a handful of almonds. The impact is not the same. Another idea that we should banish is the general recommendations to eat 4 or more times a day. The glycemic index (a simple way to rank food on a scale from 1 to 100 based on their effect on blood sugar levels.)skyrockets and the few hours after eating makes the feeling of hunger return. Controlling the drop in blood glucose will make us more satiated. To avoid gaining weight, you have to expend calories as you consume them. It’s that simple, if there is a caloric deficit, you lose weight and if you don’t spend the calories you eat, you gain weight. There are no slimming foods either, no food has negative calories, it is a hoax. All healthy foods, including fruits and vegetables, have calories to a greater or lesser extent unless they are a poison that slowly sucks out your life force. I repeat: All food contains calories that are transformed into energy that must be used if you do not intend to gain weight.
Finally, the only people who can give you precise recommendations about your health and your diet are your doctor, your nutritionist, or your personal trainer. Nobody else.