As Dr. Martí explained in the previous article, Poliendocrine Ovarian Metabolic Syndrome (POMS) encompasses a range of phenotypes and clinical presentations. Not all women experience the same symptoms, have the same hormonal or metabolic alterations, or pursue the same therapeutic goals.

This heterogeneity has a direct implication from a nutritional perspective: there is no single dietary approach for women with POMS. For many years, nutritional recommendations focused almost exclusively on weight loss and insulin resistance. However, the latest scientific evidence supports a broader, more individualized approach. Nutrition should be tailored to each patient, taking into account her clinical profile, symptoms, goals, and specific needs.

Meritxell Massons – Neolife Nutrition Unit

What many women with POMS have in common

Although important differences exist between patients, research has identified several mechanisms that frequently occur across different POMS phenotypes.

One of these is chronic low-grade inflammation. This is not the type of inflammation that produces obvious symptoms, but rather a persistent inflammatory state that can influence multiple hormonal and metabolic processes.

In this context, nutrition plays an important role. The most recent studies suggest that dietary patterns based on fresh, minimally processed foods are associated with a healthier inflammatory and metabolic profile, whereas a high intake of ultra-processed foods, products rich in added sugars, and foods with low nutritional density may contribute to a less favorable metabolic environment.

For this reason, rather than focusing on restrictive diets or specific eating strategies, the goal is generally to build a dietary pattern rich in vegetables, fruits, legumes, fish, eggs, nuts, seeds, extra virgin olive oil, and high-quality whole grains, always adapting it to each woman’s individual needs.

Gluten: one of the most common questions in the clinic

Interest in gluten-free diets as a possible strategy for improving symptoms associated with POMS has increased considerably in recent years.

However, there is currently no strong scientific evidence to support the routine elimination of gluten in all women with this condition.

Most available studies have not demonstrated clear benefits from removing gluten alone in women who do not have celiac disease or diagnosed gluten sensitivity.

This does not mean that every patient responds in the same way. Some women report feeling better after reducing foods made with wheat or other gluten-containing cereals. In many cases, however, this improvement may be related more to a reduction in ultra-processed foods and refined flours than to the elimination of gluten itself.

For this reason, current recommendations do not advocate routinely excluding gluten, but rather individualizing each case and focusing on the overall quality of the diet by prioritizing fresh, minimally processed foods over products made with refined flours.

The gut microbiota: a new piece of the puzzle

Another area attracting growing attention in recent research is the role of the gut microbiota.

We now know much more about the influence that intestinal microorganisms have on inflammation, metabolism, and hormonal regulation. Several recent studies have identified differences in the composition and diversity of the gut microbiota in women with POMS compared with women without the condition, suggesting that the microbiota may play a role in mechanisms related to inflammation, insulin resistance, and hormonal regulation.

Although many questions remain unanswered, these findings suggest that gut health may play a more important role than previously believed.

From a practical standpoint, this knowledge reinforces recommendations that already form part of a healthy dietary pattern: increasing the variety of fruits and vegetables, regularly including legumes, consuming nuts and seeds, choosing whole grains, using extra virgin olive oil as the primary dietary fat, and incorporating fermented foods such as plain yogurt or kefir when well tolerated.

All of these foods provide fiber, polyphenols, and other bioactive compounds that help support a more diverse and functional gut microbiota.

What about insulin resistance?

Although insulin resistance is not present in all women with POMS, it remains a common and clinically significant finding in a substantial proportion of patients.

For this reason, an appropriate nutritional assessment should also consider each woman’s individual metabolic profile. The nutritional approach for a woman of normal weight with irregular menstrual cycles is not the same as for a patient who is overweight and has impaired glucose metabolism.

When insulin resistance is present, nutrition can become an especially valuable therapeutic tool. Current evidence supports dietary patterns that promote more stable blood glucose responses and reduce inflammatory burden.

In practice, this generally means prioritizing foods rich in fiber, high-quality protein, and healthy fats while reducing the regular consumption of sugary drinks, pastries, ultra-processed snacks, and other foods with a high glycemic load.

Rather than classifying foods as “allowed” or “forbidden,” the objective is to create an eating pattern that improves metabolic health while fitting each patient’s individual circumstances.

Nutrition tailored to every woman

Perhaps one of the most important messages emerging from current research is that nutrition in POMS should move away from rigid, one-size-fits-all approaches.

Just as there is no single form of POMS, there is no single diet that is appropriate for every woman living with this condition. The most effective nutritional approach is one that combines the best available scientific evidence with each patient’s individual characteristics, preferences, and therapeutic goals.

BIBLIOGRAPHY

(1) Teede HJ, Tay CT, Laven JJE, Dokras A, Moran LJ, Piltonen TT, et al. Recommendations from the 2023 International Evidence-based Guideline for the Assessment and Management of Polycystic Ovary Syndrome. Eur J Endocrinol. 2023

(2) Joham AE, Teede HJ, Boyle JA, Stener-Victorin E, Moran LJ, Piltonen TT, et al. Summary of the 2023 International Evidence-based Guideline for the Assessment and Management of Polycystic Ovary Syndrome. Med J Aust. 2024.

(3) Hanna A, Abbas H, Yassine F, AlBush A, Bilen M. Systematic review of gut microbiota composition, metabolic alterations, and the effects of treatments on PCOS and gut microbiota across human and animal studies. Front Microbiol. 2025;16:1549499.doi:10.3389/fmicb.2025.1549499.

La entrada Nutrition in POMS se publicó primero en Neolife.

Two opposite strategies, one common question: what is the best way to structure our meals?

For years, eating five meals a day was widely recommended to keep the metabolism “active,” control hunger, and promote a healthy body weight. More recently, intermittent fasting has gained popularity as an effective strategy for losing body fat and improving certain metabolic markers. But what does the scientific evidence actually say? Do we need to eat every few hours, or can we safely go for long periods without food?

Adriana Martín – Neolife Nutrition Unit

The Origin of the Five-Meal Myth

The recommendation to eat five meals a day was largely based on the idea that eating frequently keeps the metabolism “active” and prevents excessive hunger before the main meals.

However, the energy expenditure associated with digestion—known as the thermic effect of food—depends primarily on the total amount of calories and nutrients consumed, not on how many meals those calories are divided into. In other words, consuming 2,000 kcal spread across three meals or five meals produces a very similar energy expenditure.

Furthermore, the most recent studies show that increasing meal frequency does not provide a significant advantage for body weight or body composition when total calorie intake remains the same.

What Exactly Is Intermittent Fasting?

Intermittent fasting is not about eating specific foods or following a special diet. Instead, it involves restricting food intake to a defined eating window.

One of the most commonly used approaches is the 16:8 protocol, which consists of fasting for 16 hours and consuming all meals within an 8-hour window—for example, eating the first meal at noon and finishing the last meal by 8:00 p.m.

Its popularity stems from the fact that many people find it easier to reduce their overall energy intake by limiting the amount of time available for eating rather than consciously counting calories.

What Does the Scientific Evidence Say?

Meta-analyses published in recent years reach an interesting conclusion: when calorie and protein intake are matched, intermittent fasting and conventional meal patterns produce very similar results for weight loss.

However, some studies suggest that certain forms of time-restricted eating may offer additional benefits for insulin sensitivity, blood glucose control, and several cardiometabolic health markers.

Even so, these benefits tend to be modest and depend largely on long-term adherence.

Overall, the evidence suggests that the quality of the diet, overall energy balance, and consistency of healthy habits matter far more than the number of meals consumed each day.

So, How Many Meals Should We Eat?

The short answer is that there is no single ideal number of meals that works for everyone.

Some people manage their hunger better by eating three main meals a day. Others prefer to include one or two additional meals or snacks. Likewise, some individuals feel comfortable practicing intermittent fasting, while others experience increased hunger, irritability, or find it difficult to maintain over time.

What truly matters is choosing an eating pattern that allows you to:

• Meet your nutritional requirements.
• Maintain an adequate protein intake.
• Promote long-term adherence.
• Fit your personal lifestyle and work schedule.

Which Strategy Works Best in Practice?

For most healthy individuals, eating three to four meals per day is generally sufficient to achieve adequate nutrition without making daily life unnecessarily complicated.

Intermittent fasting can be a useful tool for people who prefer to concentrate their food intake within a shorter period of the day, but it is neither a magic solution nor a requirement for improving health.

Likewise, eating five meals a day does not boost metabolism or guarantee greater weight loss.

Three Key Takeaways

• Your metabolism does not work faster simply because you eat five times a day.
• Intermittent fasting can be an effective strategy, but it is not superior to other approaches when calorie intake is the same.
• The best meal pattern is the one you can maintain consistently as part of a healthy lifestyle over the long term.

What You Can Do This Week

• Pay attention to the times of day when you feel hungriest and have the most energy.
• Try eating three or four meals a day for several days and assess how satisfied you feel.
• Focus on the quality of your food choices rather than the exact number of meals you eat.

Conclusion

The real question is not whether eating five meals a day is better than practicing intermittent fasting. Instead, the key is identifying the eating pattern that helps you nourish your body, manage your appetite, and maintain healthy habits in a sustainable way. Current scientific evidence indicates that both approaches can be effective, provided they are accompanied by a high-quality diet and tailored to each individual’s needs and preferences.

BIBLIOGRAPHY

(1) Moon S, Kang J, Kim SH, et al. Beneficial effects of intermittent fasting: a narrative review. Journal of Yeungnam Medical Science. 2020.

(2) Varady KA, Cienfuegos S, Ezpeleta M, et al. Clinical application of intermittent fasting for weight loss: progress and future directions. Nature Reviews Endocrinology. 2022.

(3) Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition. 2018.

(4) Bellisle F, McDevitt R, Prentice AM. Meal frequency and energy balance. British Journal of Nutrition. 1997.

La entrada Do You Need to Eat Five Meals a Day, or Is Intermittent Fasting Better? se publicó primero en Neolife.

GLP-1 medications are transforming weight loss. But there is one aspect that receives far less attention: how you eat during treatment can make all the difference.

Over the past few months, names such as Ozempic, Wegovy, and Mounjaro have moved from medical consultations into everyday conversations and social media feeds. Weight loss seems more accessible than ever, yet one important question often goes unaddressed: What happens to our nutrition when appetite decreases so dramatically?

Adriana Martín Peral – Neolife Nutrition Unit

The GLP-1 Revolution: What Is Happening?

A few years ago, the idea that medications could help people lose between 10% and 20% of their body weight might have sounded overly optimistic. Today, however, it is a reality.

Drugs such as semaglutide and tirzepatide have transformed the management of obesity and overweight. Their popularity has grown so rapidly that they have moved beyond endocrinology clinics into newspaper headlines, podcasts, and workplace conversations.

Amid all this discussion, however, one crucial point is often overlooked: Losing weight is not simply about losing pounds.

The real question is: What kind of weight are we losing?

How Do These Medications Actually Work?

Although many people describe them as “weight-loss injections,” their mechanism of action is far more interesting.

GLP-1 medications mimic gut hormones that help regulate appetite and blood glucose levels. In simple terms, they make people:

• Feel less hungry.
• Feel full sooner.
• Think less about food.
• Reduce caloric intake with little conscious effort.

And here lies an interesting paradox: Eating less does not necessarily mean eating better.

When appetite decreases significantly, it becomes easy to unknowingly adopt poorer eating habits—skipping meals, reducing protein intake, or avoiding essential foods simply because “nothing sounds appealing.”

The Underappreciated Risk: Losing Muscle Along with Fat

One of the most important—and least discussed—aspects of GLP-1 therapy is that not all weight loss comes from body fat.

Part of the weight lost may come from lean muscle mass, and this matters much more than many people realize.

Muscle is not only important for strength or body composition. It also plays a vital role in:

• Metabolism.
• Bone health.
• Future mobility.
• Healthy aging.
• Blood glucose regulation.

Losing fat can improve metabolic health, but excessive muscle loss may have the opposite effect in the medium and long term.

That is why the goal should not simply be to weigh less, but rather to improve body composition.

How Nutrition Changes When Taking GLP-1 Medications

This is where nutrition stops being secondary and becomes a central part of treatment.

1. Protein Is No Longer Optional

As appetite decreases, many people eat less of everything—including protein. Yet maintaining an adequate protein intake is essential to preserving muscle mass during weight loss.

In practice, this often means prioritizing:

• Fish.
• Eggs.
• Lean meats.
• High-protein dairy products.
• Legumes
• High-quality plant proteins.

Sometimes meals even need to be reorganized to ensure adequate protein intake, despite reduced hunger.

2. Strength Training Matters More Than Cardio

An increasingly common recommendation among specialists is this: If you are losing weight, you need to stimulate your muscles. Strength training—adapted to each individual’s abilities—helps send the body an important message: “This muscle tissue is still needed.”

There is no need to become an athlete or train six days a week. But it is important to understand that while walking is excellent for health, it may not be enough on its own.

3. Greater Satiety Does Not Mean Better Nutrition

Many people describe an experience like this: “I simply don’t feel like eating anymore.”
Although this may initially seem like an advantage, it can also lead to diets that are deficient in fiber, vitamins, and minerals. In other words: Less hunger does not automatically translate into better nutrition.

Food quality still matters.

So… Are They a Good Tool?

The short answer is: They can be, in the right context.

GLP-1 medications are producing very promising results and can significantly improve health when there is an appropriate medical indication. However, it is important to move beyond the simplistic notion that the medication “does everything.”

The reality is both more interesting and more useful: Treatment works best when combined with: A well-designed nutritional strategy. Strength training. Medical supervision. Sustainable lifestyle changes.
Because the goal is not simply to lose weight quickly. The goal is to improve health without sacrificing muscle mass, energy, or quality of life.

Conclusion

We are witnessing a major shift in the treatment of overweight and obesity. GLP-1 medications have opened possibilities that seemed unimaginable just a few years ago.

But perhaps the most important lesson is this: As appetite decreases, nutrition becomes even more important.

Eating less may be relatively easy. Eating better—while preserving muscle mass and metabolic health—still requires strategy. And that is where a well-designed nutritional approach truly makes the difference.

BIBLIOGRAPHY

(1) Wilding JPH, et al. Once-Weekly Semaglutide in Adults with Overweight or Obesity. New England Journal of Medicine. 2021.

(2) Jastreboff AM, et al. Tirzepatide Once Weekly for the Treatment of Obesity. New England Journal of Medicine. 2022.

(3) Wharton S, et al. Obesity in adults: a clinical practice guideline. CMAJ. 2020.

(4) Metaanálisis sobre cambios en composición corporal y pérdida de masa magra asociada a terapias GLP-1 en obesidad

La entrada The Weight-Loss Drug Boom (GLP-1): Why Nutrition Matters More Than Ever se publicó primero en Neolife.

For years, weight loss has mainly been approached from a simple perspective: eat less and move more. However, current evidence shows that this approach is insufficient to explain what happens in clinical practice.

Most diets do not fail because of a lack of knowledge, but because they fail to take into account how the body responds and how eating behavior is regulated over time.

Meritxell Massons – Neolife Nutrition Unit

What Happens in the Body When We Diet?

When calorie intake is reduced, the body activates adaptive mechanisms whose purpose is not aesthetic, but survival.

One of the main factors explaining why long-term diets fail is metabolic adaptation.

Metabolic adaptation

One of the main reasons why long-term diets do not work is metabolic adaptation, which occurs when a calorie deficit is maintained:

• Resting energy expenditure decreases.
• Activity-related energy expenditure is reduced.
• The body becomes more energy efficient.

Appetite Regulation: Hormonal Changes

Weight loss induces changes in key hormones:

• Decreased leptin levels (satiety signal).
• Increased ghrelin levels (hunger stimulation).

The result is a greater tendency to eat, even in individuals with high initial adherence.

Loss of Muscle Mass

Poorly structured or overly restrictive diets can lead to muscle mass loss, which results in:

• Reduced basal metabolic rate.
• Decreased ability to oxidize energy.
• Regain of body fat.

Behavior: The Key Factor

Beyond physiology, the success of a nutritional plan depends on whether it is sustainable. Evidence shows that weight loss does not depend solely on calorie deficit, but on the ability to maintain it over time.

This is where behavior becomes essential, as strict diets:

• Are difficult to maintain.
• Increase cravings for restricted foods.
• Promote episodes of loss of control.

In addition, external factors such as stress, lack of time, or food availability contribute additional strain on the body.

The Restriction–Loss of Control Cycle

A common pattern seen in clinical practice is:

Restriction → increased cravings → loss of control → guilt

This cycle makes adherence more difficult and promotes treatment abandonment.

The Solution in Clinical Practice

In clinical practice, this translates into:

• Avoiding aggressive calorie deficits.
• Prioritizing the preservation of muscle mass.
• Ensuring adequate protein intake.
• Evaluating long-term sustainability.
• Promoting healthy lifestyle habits.

The goal is not only to induce weight loss, but to create a metabolic and behavioral context that allows it to be maintained.

Conclusion

Most diets fail not because of a lack of discipline, but because they fail to consider the body’s physiological response and eating behavior.

The body adapts by reducing energy expenditure and increasing appetite, while restrictive strategies make adherence more difficult.

Therefore, long-term success does not depend on extreme measures, but on designing interventions that respect physiology, adapt to the individual, and can be maintained over time.

Ultimately, losing weight is not just a matter of calories, but of strategy, context, and sustainability.

BIBLIOGRAPHY

(1) Thom, G., et al. (2021). Weight loss-induced increase in fasting ghrelin concentration is a predictor of weight regain. Diabetes, Obesity and Metabolism.

(2) Nunes, C. L., et al. (2021). Adaptive thermogenesis after weight loss: a systematic review.

(3) López-Torres, S. Y., et al. (2024). Adaptive thermogenesis at the level of resting energy expenditure after diet-induced weight loss. Obesity (Silver Spring).

(4) Hall, K. D., & Kahan, S. (2023). Maintenance of lost weight and long-term management of obesity. Medical Clinics of North America.

La entrada Why Many Diets Fail in the Long Term: Beyond Calories se publicó primero en Neolife.

What intermittent fasting is, how it works in the body, its potential benefits, and the risks of applying it incorrectly.

Intermittent fasting has become one of the most popular nutritional strategies in recent years, especially among individuals looking to lose weight. While it can offer metabolic and health benefits, it is not without risks if practiced without proper knowledge or supervision.

Adriana Martín Peral – Neolife Nutrition Unit

What Is Intermittent Fasting?

Intermittent fasting is not a diet per se, but rather an eating pattern that alternates periods of food intake with periods of fasting. It focuses less on what you eat and more on when you eat. Unlike traditional diets, it is not based on restricting specific foods, but on structuring the timing of meals.

Main Types of Intermittent Fasting

16:8 Fasting

This involves fasting for 16 hours and concentrating food intake within an 8-hour window. It is the most popular protocol due to its ease of integration into daily life.

14:10 Fasting

A more flexible version, recommended for beginners or individuals with higher energy demands.

5:2 Method

Five days of normal eating and two non-consecutive days with significantly reduced caloric intake.

Alternate-Day Fasting

Alternates days of normal eating with days of complete or partial fasting. It is more demanding and less sustainable for many people.

How Does Intermittent Fasting Work in the Body?

During the first hours of fasting, the body uses stored glucose in the form of glycogen. Once these reserves are depleted, it begins to rely on body fat as a source of energy.

This process is accompanied by:

• A decrease in insulin levels
• An increase in glucagon
• Activation of cellular repair mechanisms

These changes explain many of the effects associated with intermittent fasting.

Positive Effects of Intermittent Fasting

When properly implemented and adapted to the individual, intermittent fasting may offer several benefits:

1. Improved Insulin Sensitivity

Lower insulin levels promote better blood glucose control, which may be beneficial for individuals with insulin resistance or risk of type 2 diabetes.

2. Fat Loss

By promoting fat utilization as fuel, it may contribute to weight loss, especially when combined with a balanced diet.

3. Metabolic Health

Some studies associate intermittent fasting with improvements in markers such as cholesterol, triglycerides, and blood pressure.

4. Possible Activation of Autophagy

Fasting activates cellular recycling processes known as autophagy, which are linked to cellular health and longevity, although their impact in humans is still under investigation.

Negative Effects if Done Incorrectly

Intermittent fasting is not suitable for everyone, and improper implementation may lead to adverse effects:

1. Nutritional Deficiencies

Reducing eating windows without proper planning may result in insufficient intake of protein, vitamins, and minerals.

2. Digestive Issues and Fatigue

Skipping meals without prior adaptation can cause dizziness, weakness, constipation, headaches, or gastrointestinal discomfort.

3. Unhealthy Relationship with Food

In some individuals, it may promote disordered eating behaviors, binge eating, or a rigid relationship with food.

4. Not Recommended in Certain Cases

It is not advisable for:

• Pregnancy and breastfeeding
• Individuals with eating disorders
• Individuals with eating disorders
• People with certain medical conditions without professional supervision

Common Mistakes When Practicing Intermittent Fasting

• Overeating during the eating window
• Prioritizing ultra-processed foods
• Not meeting protein requirements
• Forcing excessively long fasting periods
• Ignoring the body’s signals

Recommendations for Safe Intermittent Fasting

• Start gradually (14:10 before 16:8)
• Prioritize fresh, nutrient-dense foods
• Maintain proper hydration
• Adapt fasting to lifestyle and activity level
• Consult a nutrition professional

Conclusion

Intermittent fasting can be a useful tool within a healthy eating approach, but it is not a universal solution. Its success depends on the individual, the context, and proper nutritional planning. When practiced with knowledge and supervision, it may provide benefits; when applied incorrectly, it can lead to more harm than good.

BIBLIOGRAPHY

(1) Mattson, M. P., Longo, V. D., & Harvie, M. (2017). Impact of intermittent fasting on health and disease processes. Ageing Research Reviews, 39, 46–58.

(2) Anton, S. D., et al. (2018). Flipping the metabolic switch: understanding and applying the health benefits of fasting. Obesity, 26(2), 254–268.

(3) Patterson, R. E., & Sears, D. D. (2017). Metabolic effects of intermittent fasting. Annual Review of Nutrition, 37, 371–393.

(4) Organización Mundial de la Salud (OMS). Healthy diet factsheet.

La entrada Ayuno intermitente: qué es, beneficios y riesgos de una práctica cada vez más popular se publicó primero en Neolife.

Not everything is about the glycemic index, and you don’t need to “eat unlimited protein.”

If you want to lose body fat, you have probably heard that you should avoid foods with a high glycemic index and significantly increase your protein intake. But what truly matters? Does the glycemic index influence weight loss as much as we think? And how much protein do you actually need? Below, we clarify both concepts based on scientific evidence and practical application.

Adriana Martín Peral – Neolife Nutrition Unit

What Is the Glycemic Index?

The glycemic index (GI) measures how quickly a carbohydrate-containing food raises blood glucose levels compared with pure glucose.

• High GI → rapid rise in blood glucose
• Low GI → slower rise

However, there is a limitation: the glycemic index is measured under isolated conditions, with the food consumed alone and in standardized quantities. In real life, we eat combinations of foods. For this reason, a more practical concept is glycemic load, which takes into account both the quality and the quantity of carbohydrates.

Does the Glycemic Index Matter for Weight Loss?

Evidence shows that:

• Low-GI diets may improve glycemic control.
• They can be particularly beneficial in individuals with insulin resistance.
• However, when calories and protein intake are controlled, GI alone does not determine fat loss.

The factors that most strongly influence weight loss are:

• Sustained caloric deficit
• Adequate protein intake
• Long-term adherence

A high-GI food does not “cause weight gain” by itself. The overall dietary context is what truly makes the difference.

Protein: The Key Player in Fat Loss

If there is one macronutrient that becomes especially important when aiming to lose fat without losing muscle mass, it is protein. Why?

• It increases satiety.
• It reduces the loss of muscle mass during a caloric deficit.
• It has a higher thermic effect (the body expends more energy digesting it).

This leads to an important question:

How Much Protein Is Actually Needed for Weight Loss?

The standard recommendation for the general population is 0.8 g/kg/day.

However, for fat loss and preservation of muscle mass, current evidence suggests an intake of 1.6–2.2 g/kg of body weight per day. That said, before increasing protein intake, it is important to ensure that there is no medical condition requiring a different nutritional approach. Protein intake should always be individualized and supervised by a healthcare professional.

Practical example:

A person weighing 70 kg who wants to lose fat should consume between 112 and 154 g of protein per day. This does not mean “eating unlimited protein.” Beyond this range, the benefits do not increase significantly.

What You Should Really Focus On

Instead of becoming overly concerned with the glycemic index:

• Ensure sufficient protein intake at each meal.
• Combine carbohydrates with fiber, fats, and protein.
• Prioritize minimally processed foods.
• Evaluate your long-term adherence rather than focusing exclusively on GI.

Improving your daily protein distribution will have a much greater impact on body composition than focusing solely on the glycemic index.

Conclusion

The glycemic index can be a useful tool in certain contexts, particularly in individuals with metabolic disturbances, but it is not the decisive factor when it comes to fat loss. What truly makes a difference is maintaining a sustainable caloric deficit, ensuring adequate protein intake, and building a dietary pattern that can be maintained over time.

Within this framework, protein plays a key role because it helps preserve muscle mass, improves satiety, and facilitates adherence to the nutritional plan. However, more is not always better, and recommendations should be adjusted according to each individual’s characteristics and health status.

Ultimately, losing weight does not depend on demonizing foods based on their glycemic index or consuming unlimited protein, but rather on applying strategy, scientific evidence, and long-term consistency.

BIBLIOGRAPHY

(1) Thomas, D., Erdman, K., & Burke, L. (2016). Position of the Academy of Nutrition and Dietetics: Nutrition and Athletic Performance.

(2) Morton, R. W., et al. (2018). Protein intake and muscle mass: A meta-analysis.

(3) Wycherley, T. P., et al. (2012). Effects of energy-restricted high-protein diets on body composition.

(4) Livesey, G., et al. (2008). Glycemic index and body weight: systematic review and meta-analysis.

La entrada Glycemic Index and Protein: What Really Matters If You Want to Lose Weight se publicó primero en Neolife.

Ultra-processed foods are not designed merely to nourish us: they are carefully engineered to make us want to keep eating. It is no coincidence that opening a bag of potato chips or a packet of cookies almost always ends with “just a little more,” until, before we realize it, the package is empty.

These products (snacks, sweets, fast food…) may seem harmless, but behind their intense flavor, perfect texture, and irresistible aroma lie hours of testing, formulas, and fine-tuning aimed at stimulating our senses and activating the brain’s reward system. What exactly do these foods contain that makes them so hard to stop eating? Why can a single bite turn into a chain of cravings? The answer lies in their design: a precise combination of ingredients, textures, and sensory stimuli that subtly encourages us to keep eating.

Adriana Martín Peral – Neolife Nutrition Unit

What Are Ultra-Processed Foods?

Ultra-processed foods are products that undergo multiple industrial transformations and contain a long list of ingredients you would not normally find in a home kitchen. Beyond basic components such as wheat, corn, or milk, they often include added sugars, low-quality fats, flavor enhancers, additives, and texturizers, all designed to improve taste, appearance, and shelf life. The goal of these processes is not only to extend the product’s durability but also to create a perfect texture, an intense flavor, and a pleasurable eating experience, all while keeping production costs low. This is why, although they may appear to be simple snacks or ready-to-eat meals, each bite involves food engineering designed to capture our attention and keep us eating for longer.

How Ultra-Processed Foods Create Cravings

It is no coincidence that it is so difficult to stop after opening a bag of chips or a packet of cookies. Ultra-processed foods are designed to activate the brain’s reward system, releasing dopamine and making each bite more appealing than the last. This is achieved through what experts call the “irresistible triad”: sugar, fat, and salt. The precise combination of these three elements is carefully calibrated to maximize pleasure without becoming overwhelming, stimulating the release of dopamine, the neurotransmitter associated with pleasure and motivation.

Added to this is the concept of the “bliss point,” which describes the exact level of sugar, fat, or salt that produces the greatest satisfaction. Companies conduct extensive sensory testing to find the perfect proportion, ensuring that each bite is highly pleasurable and difficult to abandon.

Moreover, the texture and aroma of these foods are engineered to reinforce pleasure. The perfect crunch of potato chips, the melt-in-your-mouth smoothness of chocolate, or the softness of certain industrial breads send signals of freshness and flavor to the brain, increasing the compulsion to eat more. Even the low satiety of many ultra-processed foods (due to their low fiber or protein content) contributes to the brain continuing to ask for “just a little more,” even when the stomach is already full.

Ultra-processed foods do not rely solely on sugar, fat, and salt. Aromas and flavor enhancers also play a role in making each bite more irresistible. Ingredients such as monosodium glutamate (MSG), artificial flavorings, and industrial aromas intensify taste so that the brain perceives the food as more flavorful than it truly is. These additives provide no nutritional value but deceive our senses, generating a sense of pleasure that encourages continued consumption. It is a small chemical and sensory trick that, combined with other factors, makes stopping extremely difficult.

Another key factor is that many ultra-processed foods generate low satiety, meaning we do not feel sufficiently full despite having consumed many calories. This is because they tend to be calorie-dense but poor in fiber and protein—nutrients that help regulate appetite. As a result, the brain continues to send signals of hunger or craving even after sufficient energy intake. This combination of low satiety and high sensory reward turns these foods into an almost automatic cycle of eating more, again and again.

Marketing and Environment: Induced Cravings

It is not only ingredients and sensory engineering that make ultra-processed foods hard to resist; marketing and environment also play a key role in generating cravings and impulsive purchases. Bright packaging colors, eye-catching designs, and noisy wrappers are carefully designed to capture attention and associate the product with fun or pleasure.

In addition, many of these products are sold in small portions that seem harmless, leading us to underestimate how much we are consuming. This psychological design makes opening a package far more tempting and easy to eat “without guilt,” even though you may end up consuming more than planned.

Targeted advertising further reinforces these habits—not only in children, but also in adults. Commercials, social media, and promotions associate these foods with happy moments, rewards, or indulgence, creating emotional connections that go beyond simple hunger.

Finally, strategic placement in stores and supermarkets increases impulsive consumption. Positioning snacks at eye level, near checkout counters, or in main aisles makes them almost impossible to ignore. Even if you go shopping for a single ingredient to cook, constant exposure to these products activates the desire to buy and consume them immediately.

Together, these marketing and environmental factors do not merely sell the product—they manipulate our cravings, reinforcing the habits that ultra-processed foods have already begun to create through taste and texture.

Practical Example: Why Potato Chips Crunch the Way They Do

The crunch of potato chips does not happen by chance; it is the result of careful sensory engineering. Brands specifically adjust sound and texture so that each bite is highly pleasurable and encourages continued eating.

1. The crunching sound stimulates the brain

The characteristic “crack” activates brain areas associated with pleasure and the perception of freshness. Noisy foods are perceived as fresher, newer, and more desirable, and companies calibrate the hardness and shape of the chips to make the sound as “perfect” as possible. Studies have shown that when the crunch is amplified, people rate chips as tastier, even if they are exactly the same product.

2. Extremely low moisture content

Potato chips are fried until they contain only about 1–2% moisture. This extreme dryness makes their structure fragile, breaking into small fractures when bitten and producing a highly satisfying crunch. With more moisture, they would become chewy or soggy and lose this effect.

3. Porous structure and trapped air

During frying, the water inside the potato rapidly turns into steam, creating small internal bubbles. This microcavity-filled structure causes the chip to break into many particles at once when bitten, producing a more complex and pleasant crunch.

4. Fat and salt coating: the winning combination

The fat coating lubricates the mouth and enhances flavor, while salt intensifies taste and increases salivation. Together, fat and salt make the crunch more pronounced and the eating experience even more rewarding.

5. Crunch equals instant reward

The crunch reaches the ears milliseconds before the mouth perceives it, and the brain interprets it as “delicious.” This signal triggers a small dopamine release, reinforcing the habit of continuing to eat. That is why, even when we are full, sound and texture can push us to eat more than we need.

Conclusion

Ultra-processed foods are not simply foods: they are carefully designed products created to generate cravings. Their combination of flavor, texture, aroma, marketing, and low satiety activates brain reward circuits, creates automatic habits, and makes it difficult to stop—even when the body has already received enough energy. Understanding how these mechanisms work allows us to make more conscious choices and prioritize real foods most of the time, reducing the influence of strategies designed to keep us eating more.

BIBLIOGRAPHY

(1) Monteiro, C. A., Cannon, G., Lawrence, M., et al. (2019). Ultra-processed foods, diet quality, and health using the NOVA classification system. *FAO and Pan American Health Organizat

(2) SINC. Vinculan el consumo de ultraprocesados con síntomas depresivos y cambios en circuitos cerebrales. Agencia SINC. Agencia Sinc

(3) Sánchez Perona, J. “Los alimentos ultraprocesados se diseñan para ser muy apetitosos y fáciles de consumir”. Delegaciones CSIC. delegacion.andalucia.csic.es

(4) National Geographic. Alimentos ultraprocesados y su relación con la salud mental. National Geographic España

(5) El País. ¿Por qué los alimentos procesados son tan adictivos? Esta es la razón científica. Diario El País

(6) National Geographic. ¿Qué es más adictivo, la comida ultraprocesada o el tabaco? National Geographic España

(7) Lavanguardia. Entrevista con Claire Wilcox: “Alimentos con alto contenido en azúcar y ultraprocesados afectan al cerebro …”. La Vanguardia

(8) Business Insider (español). Ultraprocesados tan adictivos como el tabaco, según un nuevo estudio científico. Business Insider España

(9) El Economista. Por qué el cerebro es “adicto” a la comida ultraprocesada (y qué funciones puede alterar). El Economista

(10) El Tiempo. Los alimentos ultraprocesados serían dañinos para el cerebro, según estudio.

La entrada Why You Can’t Eat Just One: The Science Behind Ultra-Processed Foods and Cravings se publicó primero en Neolife.

Understand the biological and emotional keys behind your food choices and improve your relationship with food

We often believe that eating until we feel “full” is synonymous with having eaten well. However, true nourishment depends not only on how much we eat, but also on how we feel afterward. In this article, we explain the differences between satiety and satisfaction—two concepts that, although similar, have very different impacts on our health and well-being.

Arantxa Jiménez – Neolife Nutrition Unit

What Is Satiety?

Satiety is a physiological response of the body that signals that the stomach is full and that, at least temporarily, no more food is needed. It is mainly regulated by hormones such as leptin, insulin, and cholecystokinin, which send signals to the brain to reduce appetite after food intake.

In simple terms, being satiated means no longer feeling physical hunger. This state can be achieved by eating large quantities of food, even if those foods are not particularly nutritious or enjoyable. For example, a meal high in refined carbohydrates may fill you up quickly, but it does not necessarily nourish you or provide satisfaction.

What Is Dietary Satisfaction?

Satisfaction, on the other hand, is a more subjective and emotional process. It involves feeling that what you ate was enjoyable, sufficient, and aligned with your real needs and desires. It relates to how you experience food—its flavor, texture, temperature, and even the environment in which you eat.

Feeling satisfied means that food has fulfilled a purpose beyond simply relieving hunger: it has been a pleasant and nourishing experience. This type of eating is often associated with a healthier relationship with food and can help prevent binge eating or subsequent emotional eating.

Key Differences Between Satiety and Satisfaction

Why Does This Difference Matter?

Understanding this distinction is essential for achieving intuitive and mindful eating. Eating solely to reach satiety can lead to automatic or restrictive eating patterns, while also seeking satisfaction allows for more balanced, sustainable, and pleasurable food choices.

Moreover, when meals are satisfying, individuals are more likely to respect internal hunger and fullness cues, which can help prevent emotional eating, constant snacking, or late-night binge episodes.

Tips for Achieving Both Satiety and Satisfaction When Eating

1. Include all three macronutrients (carbohydrates, healthy fats, and protein) in your meals to promote sustained satiety.
2. Listen to your body and learn to distinguish between true hunger and emotional or habitual eating.
3. Make your meals a sensory experience: pay attention to flavor, aroma, texture, and your surroundings.
4. Eat without guilt: food also serves emotional and social purposes.
5. Plan meals you truly enjoy—eating well does not mean giving up pleasure.

BIBLIOGRAPHY

(1) Tribole, E., & Resch, E. (2020). Intuitive Eating: A Revolutionary Anti-Diet Approach. St. Martin’s Essentials.

(2) Montse Bradford. (2015). La alimentación emocional. Editorial Urano.

(3) Damasio, A. (2005). En busca de Spinoza: Neurobiología de la emoción y los sentimientos. Crítica.

(4) Rolls, B. J., & Hetherington, M. (1990). Sensory-specific satiety: Theoretical frameworks and central mechanisms. Appetite.

(5) Kristeller, J. L., & Wolever, R. Q. (2011). Mindfulness-Based Eating Awareness Training (MB-EAT): A clinical manual.

La entrada Satiety vs. Satisfaction: Why Feeling Full Is Not the Same as Feeling Well Nourished se publicó primero en Neolife.

How to prepare for the colder months from your plate: nutritional keys to strengthening your defenses.

Autumn marks a significant transition: days become shorter, temperatures drop, and with this change, cases of colds, flu, and other seasonal infections increase. This season represents an ideal window of opportunity to strengthen the immune system naturally, using a powerful tool: nutrition.

Arantxa Jiménez – Neolife Nutrition Unit

Seasonal Foods and Functional Foods

In this article, we explore how a diet focused on seasonal and functional foods can be key to preparing our defenses for the challenges of winter. In addition to providing flavor and variety, the foods autumn offers are packed with vitamins, minerals, antioxidants, and bioactive compounds that support immune function and help maintain the body’s balance.

Why Is It Important to Strengthen the Immune System in Autumn?

During this season, sun exposure decreases, which can lower vitamin D levels—a key vitamin for immune health. The gut microbiota may also change due to dietary variations and reduced physical activity. At the same time, respiratory viruses and illnesses such as influenza become more prevalent, and the body requires greater immune energy to adapt to temperature changes.

A weakened immune system can lead to increased susceptibility to infections, persistent fatigue, digestive irregularities, and even a lower mood. For this reason, strengthening the immune system through diet is a fundamental, natural, and effective strategy.

Seasonal Nutrition: What Autumn Gives Us to Protect Ourselves

Seasonal eating involves consuming foods at their peak harvest time throughout the year. In autumn, nature provides products rich in antioxidants, fiber, and micronutrients that support immune health.

Notable foods include:

• Sweet potato: rich in beta-carotenes (provitamin A), essential for maintaining the integrity of the respiratory mucosa.
• Pumpkin: a source of vitamins C and E, as well as zinc, with antioxidant and immune-protective effects.
• Mushrooms: contain beta-glucans, compounds that activate the innate immune response.
• Apple: provides fiber and polyphenols that support gut microbiota, a key factor in immune regulation.
• Grapes and berries: high in resveratrol and anthocyanins, which combat oxidative stress.
• Chestnuts and walnuts: sources of vitamin E and selenium, with anti-inflammatory and immunomodulatory effects.

Including these foods in soups, purées, warm salads, or oven-baked dishes allows for functional nourishment tailored to the immune needs of this season.

Functional Foods That Support Immunity

A functional food not only nourishes but also provides specific health benefits, such as strengthening defenses or improving intestinal balance.

• Garlic and onion: rich in sulfur compounds with antimicrobial and immune-modulating effects.
• Kefir and natural yogurt: sources of probiotics that support gut microbiota health.
• Turmeric and ginger: powerful natural anti-inflammatories that help regulate an excessive or imbalanced immune response.
• Citrus fruits: high in vitamin C, antioxidants that support white blood cell production and help reduce the duration of colds.
• Green tea: contains catechins, antioxidant compounds with antiviral and immune-stimulating properties.

Regularly incorporating these foods enhances our immune resilience against infections.

BIBLIOGRAPHY

(1) Calder, P. C. (2020). Nutrition, immunity and COVID-19. BMJ Nutrition, Prevention & Health, 3(1), 74–92. https://doi.org/10.1136/bmjnph-2020-000085

(2) Gombart, A. F., Pierre, A., & Maggini, S. (2020). A Review of Micronutrients and the Immune System–Working in Harmony to Reduce the Risk of Infection. Nutrients, 12(1), 236. https://doi.org/10.3390/nu12010236

(3) Hosseini, B., et al. (2019). The role of micronutrients in the immune system: A review. Clinical Nutrition ESPEN, 33, 1–13. https://doi.org/10.1016/j.clnesp.2019.05.006

(4) Valdés, L., et al. (2018). Role of the gut microbiota in nutrition and health. BMJ, 361, k2179. https://doi.org/10.1136/bmj.k2179

(5) FAO. (2021). Seasonal Food and Nutrition. Food and Agriculture Organization of the United Nations. https://www.fao.org

La entrada Strengthening the Immune System in Autumn Through Seasonal and Functional Nutrition se publicó primero en Neolife.

In nutrition, we often talk about calories, proteins, or fats—but we tend to forget that the body also has its own internal clock. This “biological clock,” known as the circadian rhythm, determines the times of day when metabolism, hormones, and digestion work best.

Each meal we eat can either **synchronize—or disrupt—**that clock. Eating at irregular hours, skipping meals, or having dinner too late can affect weight, energy, sleep quality, and even mood.

Meritxell Massons – Neolife Nutrition Unit

Why Does the Body Have Metabolic Schedules?

Our body doesn’t process food the same way in the morning as it does at night. Insulin sensitivity, digestive enzyme production, and energy expenditure vary throughout the day.

Research has shown that:

• Eating most of the daily calories before 3:00 p.m. supports better weight control.
• Late dinners (after 10:00 p.m.) are linked to higher fat accumulation and poorer sleep.
• Keeping regular meal times helps maintain circadian rhythm balance and appetite regulation.

In other words, our body expects food during the day and rest at night. Disrupting this pattern creates a “metabolic jet lag” that can impact long-term health.

How Does Meal Timing Affect Energy and Metabolism?

• Early breakfast, active metabolism.
• Starting the day with a balanced breakfast — rich in protein, fiber, and complex carbohydrates — activates thermogenesis (energy production) and improves focus.
• Skipping breakfast or delaying it too long can disrupt blood glucose balance and increase appetite later in the day.
• Light dinners, deep rest.
• At night, metabolism slows down and digestion becomes less efficient. That’s why a heavy or late dinner can lead to indigestion, poor sleep quality, and fat accumulation.
• Choosing lighter dinners and eating 2–3 hours before bedtime is a simple and effective strategy.

Time-Restricted Eating: Trend or Real Evidence?

The so-called time-restricted eating (TRE) approach proposes consuming all meals within a daily window of 8–12 hours.

For example: having breakfast at 8:00 a.m. and finishing dinner before 8:00 p.m.

What does the science say?

• Studies published in Cell Metabolism (Hatori et al., 2012) and Nutrients (Manoogian & Panda, 2017) show that this eating pattern can improve insulin sensitivity, appetite control, and cardiovascular health.
• However, this doesn’t mean fasting without control — meal quality and regularity are just as important.
  Individuals with high energy demands or specific medical conditions should consult a professional before adopting this method.
• Individuals with high energy demands or specific medical conditions should consult a professional before adopting this method.

Conclusion

Meal synchronization is a powerful tool to improve metabolic health without extreme diets. It’s not about eating less — it’s about eating at the right time.

Listen to your body, organize your schedule, prioritize daytime meals, and let your digestive system rest at night.

Your internal clock will thank you with more energy, better digestion, and greater well-being.

BIBLIOGRAPHY

(1) Manoogian ENC, Panda S. Circadian rhythms, time-restricted feeding, and human metabolic health. Trends Endocrinol Metab. 2016;27(4):225-237.

(2) Garaulet M, Gómez-Abellán Timing of food intake and obesity: a novel association. Int J Obes (Lond). 2014;38:1325-1331.

(3) Hatori M, Vollmer C et al. Time-restricted feeding without reducing caloric intake prevents metabolic diseases in mice fed a high-fat diet. Cell Metab. 2012;15(6):848-

(4) Jakubowicz D et al. High caloric intake at breakfast vs dinner differentially influences weight loss of overweight and obese women. Obesity (Silver Spring). 2013;21(12):2504-2512.

La entrada Meal Timing: The Invisible Clock That Regulates Your Health se publicó primero en Neolife.