News : how to become a realfooder today

News :

how to become a realfooder today


Realfooding is on everyone's lips. But do you really know what real food is and what benefits it brings to your health and what is all this about the new classification of food?

If you want information and advice to become a realfooder soon do not forget to read our guide below.

What is he realfooding

If you have to give a definition of the term "realfooding" or "real food" we will say that:

Realfooding is a revolutionary movement based on the intake of fresh, real and healthy food in which ultraprocessed foods have no place.

The realfooders have planted against the "processed" and are in full revolution to win supporters who defend healthy eating against fats and processed foods sold in supermarkets and large fast food chains.

Definitely, it's about eating as natural foods as possible (meat, fish, fruits, vegetables, cereals) with the least possible industrial process in between. If possible, they should be seasonal products and if the local economy can be favored, better than better.

Eye, do not confuse healthy foods with organic foods. Eating organic cookies is eating cookies, too.

Origin: how and why does it arise?

The new "realfooding" lifestyle does not stop growing.

And if you stop to think about the evolution of our diet, things have changed a lot. And not for good.

Currently, more than 90,000 Spaniards lose their lives in our country because they have bad eating habits. This is indicated by the study called "Give me poison: trip to the center of food that makes us sick" of VSF Global Food Justice "

Gone is our Mediterranean diet considered Cultural Heritage of Humanity by UNESCO. We have gone from eating fresh and seasonal foods, legumes and cereals with moderate amounts of animal protein to eating more added sugars, unhealthy fats and sodium.

If we add that 44% of the population cannot follow a healthy diet based on nutritional recommendations of professionals as a result of the high cost of food, the situation is even more worrying.

And there are figures that do not deceive: The rates of overweight and obesity in Spain do not stop growing. In fact, experts point out that these rates are influenced by a sociological factor, but also by gender and economic resources.

For all this, there are already many who demand a new local economy in which food from agroecology has greater place, with nutritious foods of proximity and season, leaving aside the ultraprocessed.

This is precisely what the realfooders claim, which base their diet on a healthy diet based on fresh, unprocessed foods in order to avoid sugars, fats, added components.

A realfooder really tries to give visibility to real food and that is precisely what Carlos Ríos does on Instagram, nutritionist and creator of the #realfood movement on Instagram that already has more than 1,300,000 followers.

The success of this new lifestyle has led Carlos to open a nutritional clinic in Madrid, an online store and write a book entitled “Eat real food: a guide to transform your diet and your health”, available to buy on Amazon for less than 17 euros.

Benefits of real food

And now that we know what realfooding is, how and why it originates, what do you think if we see the advantages of eating according to its bases for your health? These are the advantages of changing your healthy habits and becoming a realfooder:

Leaving overweight and obesity behind

The lower consumption of sugar and fats will positively reverse the scale. The fattening is over by eating ultraprocessed. Natural foods have a lower caloric load and satisfy more, so they are all advantages.

Goodbye to additives

Anxiety and even the "addiction" caused by substances such as sugar ended this new food philosophy.

Lower risk of cardiovascular diseases

A study published in the journal BMJ (British Medical Journey) warns that the consumption of four ultra-processed foods per day can increase the risk of death by 62%, a percentage that increases if you add a greater number of processed daily.

Moreover, the same study warned that a 10% increase in the proportion of processed foods in the diet is associated with an increased risk of general cancer and breast cancer. Even so, the same report indicates that much remains to be investigated around this issue and that cancer cannot be associated with ultraprocessed yet, although there are certain indications that it does exist.

Another less recent study, published in 2015, stated that the 50% reduction in the consumption of processed foods could lead to 22,055 deaths related to cardiovascular diseases less in 2030.

With this scenario, who would not want to switch to healthy eating proposed by realfooders?

How to become realfooder today

Although we are going to talk about menus, diets and realfooding recipes you should not forget that this is not a diet in itself, but a new lifestyle. However, with these tips and recommendations you can start your realfood life today, so let's go there:

Tips to get started

Carlos Ríos himself, founder of the realfooding movement in Spain, gives some advice to start making progressive changes in your diet if you have decided to move to the side of real healthy food. Some of them are the following:

  • Beware of cereals, especially children and those promoted as "fitness cereals" because they usually have high doses of sugar. Change them for oatmeal, natural cornflakes or even low-sugar granola.
  • Eliminate all sugary foods from the diet, including soft drinks and processed juices. If you have trouble taking certain sugar-free things, such as coffee, you can substitute it for sweetener, stevia or similar.
  • Increase the consumption of water, vegetables and fruits and combine your healthy diet with sports and adequate sleep hours for your age.
  • Include in your daily menu fruits, vegetables, but also little processed foods such as nuts, legumes or aove (extra virgin olive oil). You can even have canned vegetables or frozen vegetables!
  • Do not be fooled by bio, light, organic and many other examples. Simply buy fresh and natural products.
  • Beware of foods that are not considered ultraprocessed, that are in our diet, and that are equally unhealthy: sausage, alcohol, white bread, etc.

And finally, one of the basic tips of Carlos Ríos that you can take into account to differentiate a good process from an unhealthy process: The product must have 1 to 5 ingredients, among which sugar, refined flour or refined vegetable oil cannot exceed 5-10% of the total.

Diet and menu

It's not as difficult as it seems, really. Carlos Ríos himself publishes examples of realfooding menus on his social networks. Some example that can help you get started is the following:


  • 2 Toasts with whole wheat bread, tomato and extra virgin olive oil.
  • A coffee with milk or vegetable drink without sugars (oat milk, for example)
  • An apple cut with cinnamon powder


  • Chickpea Tempered Salad
  • Natural yogurt with nuts.


  • Hummus with carrot and raw red pepper. It is advisable to make the hummus yourself and not buy it already made in the Mercadona (you have to change the chip).


  • Scrambled eggs with mushrooms and onion.
  • Fresh cheese.
  • Banana and an ounce of dark chocolate 85%.

We would add a mid-morning in which you include a piece of fruit and an infusion, a yogurt or similar.

#Realfood mobile applications

To help you get started in the realfooding philosophy, we recommend you download the MyRealFooding app available for IOS and Android. With it you will have the possibility to scan barcodes and display rating and ingredients on the screen of your mobile phone. In addition, you will find realfood recipes that you can apply at home, easy and fast.

You can download the MyRealFooding app by Carlos Ríos in the App Store and in the Play Store. And if you want to expand information about its operation we recommend the Xataka Android post review that you can read here.

YUKA is another realfooding application of French origin. It has exactly the same function as the previous one, but also scans cosmetics. With it you will see food classifications based on their nutritional components, resulting in: excellent, good, bad or mediocre on a scale of 1 to 100.

You can download the YUKA app for IOS and for Android from these links in the Play Store and Apple Store.

Finally, we recommend you read the opinion of El Comidista about apps to scan food.

Recipes realfooding

If what you want are specific recipes to follow your planning realfooding then you have it very easy.

It is about "learning to eat healthy", but it does not hurt to consult recipes that do not include foods that can negatively influence your health.

There are different pages and videos that you can check that include even cookie recipes. You can find them on pages like My real fooding menu, Carlos Ríos's website or in popular recipe pages such as Cookpad, where you can find real food recipes through the #realfood search.

In this last website, this homemade and quick peanut butter cream recipe, perfect for athletes, has caught our attention. To make it you only need 2 ingredients: 250 grams of roasted peanuts without salt and peeled and a jet of aove.

You just have to put both ingredients in the chopper, crush for 2 minutes or until it is well homogeneous and store it in the fridge for a couple of weeks.

Easier and healthier, impossible!

We also recommend the collection of realfood recipes for Christmas that was marked Vitonica and that you can check in this link.

There are already many people who have joined the new lifestyle and have even started their own challenge on YouTube, like Laura Yanes with this video that already exceeds 71,500 views:

And you, do you go to realfooding philosophy to fight against the ultraprocessed products of multinationals that harm our health?

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