NO to template meal plans! The big problem in nutrition today is that the upholders of various nutritional guidelines often claim theirs is the best and the only correct way of eating for everyone. And often with the argument of their own individual experience, e.g. "look, I've lost 15 kg thanks to this diet/lifestyle, so I know it works!" (...and you buy my diet template from me for that reason too).
But such an approach is as limited as saying that because I make a good living as an accountant, everyone should be an accountant. This is nonsense, of course, and we all know that everyone is different and has different dispositions - some people play football and others chess, some people have long hair, some short, some prefer cats and some people like dogs, and some people are better suited to a low-carb diet and some people like low-fat. In today's article I will show why this is so.
Each person inherently has specific nutritional requirements that depend on age, gender, weight, body composition (proportion of active body mass and fat), workload and stress, daily routine and sleep, physical activity (sedentary occupation or manual work), amount and nature of sporting activity performed (strength, endurance, team sports,.. ), performance level (recreational or performance athletes), specific goal (weight loss, weight gain, weight maintenance), health status (e.g., normal glucose tolerance and/or impaired insulin sensitivity, food allergies and intolerances), and many other factors. From all these factors it is evident that nutritional requirements are not only INDIVIDUAL (i.e. different for each person), but that they can also change (even significantly) over time even in one particular person.
By the way, this fact is (deliberately) forgotten by the manufacturers of liquid food substitutes who are not ashamed to tell people the lie that they have created a perfectly balanced food for everyone, which can completely replace solid food. Two people of the same weight and age can have vastly different nutritional requirements and there is no such thing as one perfectly balanced (powdered or liquid) food for two different people.
All of these factors that influence individual nutritional requirements are known to every person who has taken even a small interest in nutrition and taken a course. But the problem is that the differences in nutritional requirements are far from over and two different people of the same weight, age, gender (and all the other factors above) can still have different responses to different nutritional practices, reduction diets and different foods. This is due to individual genetics and the individual composition of the gut microbiome, which are unique to every person on the planet.
Regardless of which theory we give the most weight to - e.g., proponents of the metabolic typology theory are based on the different settings of the autonomic nervous system (sympathetic and parasympathetic), others examine differences at the cellular level within the microcirculation of fat cells and mitochondrial DNA, others believe the gut microbiome is the decisive influence, etc. - it is the practical application that is important. Because when we look at relevant scientific studies and concrete examples instead of theories, we immediately see how different we all are in terms of metabolism, nutrition and response to different foods. Two different people react to the same amount of a food with their hormones and enzymes in demonstrably different ways. For example, the same amount of one food (e.g. rice) will elicit a different glycaemic response in two different people.
The same glycaemic response to a food will elicit a different insulin response in two different people, and finally two different foods with the same GI may excrete different amounts of insulin in one person (e.g. brown rice, spaghetti or ice cream with GI = 60). Similarly, for example, in one person the thermal effect of protein is up to 30% and carbohydrates and fats up to 10-15%, but in someone else it is only 15% for protein and 0-5% for carbohydrates and fats. Even such rigidly perceived "tabular" values as the biological value of protein, glycaemic index and insulin index are in fact not fixed values, but depend on who eats the food. And in the same way, two different reduction diets may be differently suited for two different people based on their health status (obesity, insulin resistance, type 2 diabetes, etc.) and many other factors, which will reflect on their different effectiveness and sustainability.
Summary
There is no one-size-fits-all nutritional approach, because each person differs in their individual response to specific foods, different diets, and nutrient ratios. Therefore, beware of all the charlatans who will tell you that any one diet or nutritional approach is best for everyone indiscriminately. Whether they are internet celebrities, athletes or fanatics following some extreme restrictive diet, it is absolute nonsense to buy a template of a diet or diet plan from them on the internet and send it to everyone indiscriminately for five hundred dollars.
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