How to understand if the diet is right for us: the 10 signals that the body sends us

Losing weight should never mean feeling hungry, frustrated or without energy. Yet, how many times do we follow a diet just because it is trendy, without asking ourselves if it is really good for us? The point is this: there is no perfect diet, but there are clear signals to understand if the one we are following is really suitable for our body, our mind and our lifestyle. We asked Loreto Nemi , dietitian, specialist in Human Nutrition Sciences and professor of Food Education at the Catholic University of Rome, to help us identify the 10 most important signals that the body sends us to understand if the diet is right for us and also the alarm bells that, on the contrary, signal us that we should abandon it.

Bowel regularity

When following a new diet, the first parameter we often look at is weight. “In reality,” explains Nemi, “the number on the scale is just one of many indicators. Let's remember the importance of monitoring lean and fat mass and hydration, which tell us about the effect that food has on us.” Is intestinal regularity really a reliable indicator of a balanced diet? “Yes, a regular intestine is one of the first signs of balance. The frequency of bowel movements, regularity of bowel movements, consistency of stool, are useful parameters that indicate that the diet has the right amount of fiber and water,” replies the nutritionist.

Waking up with a clean tongue

Another positive sign is waking up with a clean tongue. But what does this mean exactly? “A pink tongue, not coated or whitish, upon waking up can be an indication of a liver that is working well, that is not burdened and is also an indication of good digestive function,” explains the nutritionist.

Sleep well

An effective diet should not disturb sleep, but rather promote it. “Nutrition - explains Nemi - directly affects the quality of sleep and night rest. Light evening meals, not too rich in proteins, the presence of useful micronutrients such as some amino acids like tryptophan and magnesium present in some foods, promote falling asleep and the quality of sleep. Sleeping well is one of the most powerful signals of metabolic and hormonal balance”.

Be in a good mood

An effective diet also improves emotional stability. How? “Thanks to the regulation of blood sugar and the support of neurotransmitters,” the nutritionist replies. “Some foods rich in tryptophan stimulate the production of serotonin, useful for the sensation of well-being and calm: think of chocolate but also cereals. Greater calm, less irritability and better tolerance to stress are real effects of a good diet plan.”

Improve concentration

When you're on a diet, are you more distracted? Do you have a harder time working or studying? Another important signal that helps us understand if we're following the right diet is our mental state. "An effective and right diet for our body - explains Nemi - also helps improve concentration and mental performance. Foods rich in omega-3, B vitamins, iron and magnesium support memory, clarity and mental alertness. But above all, creating balanced meals where the main macronutrients are present avoids glycemic peaks and therefore avoids that feeling of tiredness following a meal too rich in sugars". A more active and focused mind, without a feeling of 'brain fog', is another sign of a positive response.

More energy, less fatigue

Many people feel weak, tired, and in the grip of weakness when they are on a diet. Is this a sign that it is not working or is even harming us? “A suitable diet - Nemi replies - should provide constant energy throughout the day, without sudden swings or drops. Feeling tired in the morning or collapsing in the afternoon is often a sign of an unbalanced diet, with too many simple sugars or little nutritional density. Often if the main meals, breakfast, lunch and dinner, are structured in a functional way, it may not even be useful to have a snack”.

Brighter and more hydrated skin

The skin is a mirror of the internal state. “A diet rich in antioxidant micronutrients, good fats and water - Nemi emphasizes - helps make the skin more compact and luminous. Let's think about foods rich in vitamin C that promote collagen synthesis: for this reason, fruit and vegetables, especially raw ones, should never be missing. Even the reduction of acne, dryness or irregular texture can be a sign that the body is responding well”.

Reduction of cellulite and water retention

One of the signals that most often guide us regarding the effectiveness of the diet we follow is its ability to reduce cellulite. “A balanced diet, with fresh foods, with the right amount of sodium and rich in water and potassium, can visibly improve retention and microcirculation,” confirms Nemi who adds: “A less bloated body, lighter legs and more toned tissues are concrete signs that something is changing for the better.”

Better digestion

Feeling light after meals, avoiding bloating, acidity or reflux is a clear sign that digestion is working efficiently. “I often follow patients who have reflux problems and an orderly diet, made up of real and minimally processed foods leads to an improvement in the symptom in a few weeks. A good diet promotes liver, pancreatic and intestinal function, thanks to balanced meals and respected digestive times”, explains the nutritionist.

Constant and sustainable progress over time

If we don't immediately see the needle on the scale swing back, does that mean the diet isn't working? "In reality," the nutritionist replies, "even in the absence of immediate weight loss, the feeling of lightness, the stability of the appetite, the absence of compulsive hunger and the improvements in health parameters are signs that the diet is on the right track." In fact, a personalized and tailor-made diet should never be drastic, but serves to build stable and long-lasting results over time.

How to Know if the Diet Isn't Working for Us

So far we have reviewed the signals that make us understand that the diet works and is suitable for our metabolism, but what are the alarm bells that should make us understand that the one we have chosen, even if it is trendy, is not suitable? "If the new eating plan creates tiredness, a constant feeling of hunger, bad mood, fatigue, difficulty concentrating, it is probably too restrictive or unbalanced", replies Nemi who adds: "Let's also pay attention to persistent gastrointestinal disorders: constipation, excessive bloating, meteorism, slow digestion can be caused by diets that are low in fiber, too rich in proteins and fats, or even by excessive consumption of vegetables".

Pay attention to muscle mass

Furthermore, an unsuitable diet can cause weight loss in an unbalanced way, compromising muscle tone or worsening the appearance of the skin. "For this reason - Nemi specifies - in a weight loss program it is important to monitor body composition, both by measuring the parameters of fat mass and lean mass, and with body circumferences that are an indicator of weight loss that is often independent of weight".

Two weeks to understand if the diet is right for us

How long does it take to understand if a diet is right for us? “Generally, 2-3 weeks are enough to start perceiving the first positive signs: more stable energy, improved sleep and digestion, more serene mood,” replies the nutritionist. “However, for more profound changes - such as hormonal, intestinal or aesthetic ones - 2-3 months of consistency are needed, without expecting immediate results but observing the body with attention and respect”.