You eat less, but you are still gaining weight? Check what are you doing wrong!
In a very simple way, we can assume that the body needs a certain amount of energy to function properly. If we give him too few calories lose weight, if calories are too much we are fat.
How in that case is it possible that thy people who consume 1000 kcal per day?
Most likely, these people eat too much. Very often completely unaware.
- Lack of control of meals consumed
Counting the calories consumed on the eye, the lack of a dietary diary or saving the eaten food after only a day. All this can lead to eating much more than we planned to eat. After a day we rarely remember everything that landed in our mouths. We forget to include coffee drunk on the city and a piece of cake eaten at work on the occasion of a friend’s birthday. As a result, we eat a lot more than we think we eat. Plan what you eat. Keep a log of meals consumed and count calories on a regular basis.
One bites a cake, one tablespoon of ice cream, one chocolate bar – it does not count. Everything can be a place in the diet, everything is for people. However, if you poddadasz and do not count, you eat much more than you might think. Podajadanie is a frequent problem of people who assume too low calorie intake threshold, as well as those who do not plan meals and eat what they have at hand. They are often unbalanced meals, low in fiber, rich in sugar. Take care of well-composed meals and do not go with a calorie diet more than 10-15% from zero demand.
- Frequent food in the city
It is difficult to estimate the calorific value of meals eaten in the city. As a rule, it seems to us that they have fewer calories than they actually have.
- Energy expenditure overvalue
You’re reevaluating your energy expenditure. You think that if you go to fitness twice or a week to work, your energy demand also doubles. Training performed 3-4 times a week while sitting is a moderate level of physical activity. Remember this by calculating your caloric demand.
- Abundant cheatmeal
It is true that from Monday to Friday you stick to the assumptions of the diet. You do not poddadziesz. You save and add everything. However, the diet is so restrictive that as soon as the weekend comes, you eat everything in wholesale quantities. In the end, you kept your diet for a whole week and you deserve it. However, if you cut your calorific demand every day by 500 kcal, after five days you will reach a deficit of 2000 kcal. The weekend comes, and you consume 5000 kcal per day (when your zero balance, let’s assume 3000 kcal). After the weekend you have 4,000 kcal of calorie surplus. In the week-end, there is 2000 kcal in the plus. No wonder the weight is not falling.
- Lack of perseverance
You expect results immediately. You keep your diet for 1-2 weeks, you do not see great effects, which makes you discouraged. You must understand that weight reduction is a process and calculation. You did not gain weight in a week and you will not lose weight in a week. Be patient.
The ability to deal with nutritional temptations is a decisive factor in the success in slimming. Try to follow the guidelines mentioned in today’s article to keep your appetite in check.
Fortunately, there are several ways that you can easily help stop your excessive appetite and reduce snacking. All of them work in a pair . The more you implement, the greater the chance that you will succeed.
Eat a nutritious breakfast
Breakfast contrary to popular opinion does not have to be the largest and most important meal of the day. However, the truth is that for most people, eating a nutritious breakfast in the morning makes the people less likely to take unhealthy snacks during the day.
Eggs with vegetables and wholemeal bread or oatmeal with the addition of dairy products or protein supplements, fruit and nuts will be perfect for breakfast.
Breakfast rich in protein, complex carbohydrates, fiber and fat will provide a feeling of fullness for a few hours.
Take care of healthy snacks
If you have a snacking problem, make sure you always have healthy snacks on hand. They will protect you from reaching for sweets and excessive overeating.
They will ensure well-being and stable sugar levels throughout the day. Sources of lean proteins such as poultry, fish, dairy products and fresh fruit, vegetables and all kinds of seeds and nuts are a great and valuable snack
Adoption can not foods rich in protein helps control appetite and maintain a feeling of satiety.
Remember to eat high in fiber and protein
Research from 2011 and 2014 published in the Nutrition Journal showed that snacking of protein-rich foods helps to control appetite and may support weight loss. Providing the right amount of fiber is another good way to make sure you feel full-time for a long time.
Very often we confuse the feeling of thirst with hunger! In order not to overeat less, always have a bottle of water at hand and drink it throughout the day.
You can also apply a bit of psychology to cheat your brain and, as a result, eat less. Try to use smaller plates. If you put the same amount of food on a smaller plate, you will feel like you have eaten more than if you had eaten the same from a large plate.
Another way to cheat your brain to turn off hunger signals is to chew on longer because the brain signals that you are full after about 20 minutes.
The tobacco industry once argued that “smoking is not so bad for health”. Now the same tactics are used by large corporations, for example, Coca Cola has spent on advertising 3.3 billion dollars in 2013. The advertising message suggests that “all calories count” and “to be fair” should be spent excess calories from drinking Coca Cola, the best training , dancing, etc.
Coca Cola advertisement
What’s the worst, Coca Cola brazenly says that a “calorie counter” has been placed on the pack so that everyone can make a decision.
I’m sorry, but it does not work! In addition to a handful of fitness fanatics, nutritionists and people associated with, for example, health care, most people do not know what calorie is. Coronal evidence may be the widespread use of the word calorie and saving it as “kcal”, meanwhile the abbreviation kcal means kilocalorie, or a thousand calories. And what about the fact that the packaging is given the nutritional value and energy value of the portion since most people do not understand what is the effect on the health of sugared drinks.
So, firstly, calorie is not equal to calories.
While fat-calories induce satiety, many types of fat (eg olive oil) have no significant impact on insulin delivery, sugars derived from sugary drinks cause hunger, cause a strong insulin release and lead to fat deposition. In studies 1; 7 it was found that the worst is the effect of large portions of carbohydrates (> 50 g per serving) on both blood glucose and insulin release. Equally unfavorable is the combination of fat and a large portion of various types of sugars. Proteins strongly induce insulin release, but the effect is not related to disease. Not only that, it is a promising direction for the potential to fight diabetes.
It was found in studies by Bozzetto L et al. That the addition of olive oil to a high carbohydrate meal strongly suppressed the potential insulin response because much less glucose appeared in the blood.
The result in terms of glucose concentrations within 180 minutes after a meal
olive oil + carbohydrate meal 198 ± 274 mmol / L,
number of fat + carbohydrate meal 416 ± 329 mmol / L, butter (mainly saturated fat) + carbohydrate meal 398 ± 355 mmol / L.
olive oil + carbohydrate meal 198 ± 274 mmol / L,
negligible amount of fat + carbohydrate meal 416 ± 329 mmol / L,
butter (mainly saturated fat) + carbohydrate meal 398 ± 355 mmol / L.
It may not be that important for healthy people (at least in the perspective of a few years of life), but may be critical for diabetics (in type 1 diabetes, the amount of insulin should be selected depending on the glycemic load to which the body is subject).
For example, in the studies published on January 31, 2018 1, three types of meals were used
Variant 1 13.31 g of protein, 52 g of carbohydrates, 37.57 g of fat (HF, rich in fats),
Variant 2 21.25 g of protein, 84.49 g of carbohydrates, 19.13 g of fat (HC, high carbohydrate),
Variant 3 76.95 g of protein, 45.72 g of carbohydrates, 10.35 g of fat (HP, high protein).
They were given to obese people with glycemic disorders and defatted, well tolerating carbohydrates. It is true that scientists have acted unreasonably when it comes to the composition of meals (looking for insulin and suppression of the use of FFA), but the above mixtures are closer to reality of food consumed every day (it is rare to administer carbohydrates, fats or proteins separately) and fats).
A meal with 84.49 g of carbohydrate for 120 minutes significantly increased the amount of glucose in the blood. The effect of meals containing more proteins (HP), or less carbohydrates, and more fats was much more suppressed, in people with insulin resistance and obesity, “carbohydrate bomb” made much greater metabolic waste. Glucose levels were much higher compared to skimmed subjects with normal glycemia (apparently 80 to 120 minutes from the end of the meal), people with insulin resistance and obesity in insulin levels were drastically lower compared to the normal group the body and tolerance of carbohydrates, the large amount of carbohydrates caused the insulin concentration to be much higher at certain time points compared to giving a meal with more protein (HP),or fat (HF). Apparently the effect was visible from 60 to 90 minutes after eating each type of meal.
A meal with 84.49 g of carbohydrate for 120 minutes significantly increased the amount of glucose in the blood. The effect of meals containing more protein (HP) or less carbohydrates, and more fats were much more suppressed,
In people with insulin resistance and obesity, the “carbohydrate bomb” has caused much greater metabolic wasting. Glucose levels were much higher compared to skimmed subjects with normal glycemia (apparently 80 to 120 minutes from the end of the meal),
Large amount of carbohydrates caused the insulin concentration to be much higher at certain time points compared to serving a meal with more protein (HP) or fat (HF). Apparently the effect was visible from 60 to 90 minutes after eating each type of meal.
The summary can not be equated with calories originating, for example, from sweetened beverages, honey, dextrose or fructose with those that provide fats or proteins. It also does not mean that table sugar or composite carbohydrates are harmful to humans when they are not abused. You just have to balance their amount in the diet. It is certainly beneficial for health to exclude additionally sweetened beverages. At present, there is no convincing research on the harmfulness of sugar substitutes (sweeteners), but I would also maintain a safe level of their consumption. Meals rich in fats and protein may be a good proposition in the afternoon for people with glycemic problems, as indicated by studies. Of course, excess fats and carbohydrates in the diet often contribute to the development of insulin resistance, metabolic syndrome,obesity, diabetes, increased inflammation. Do not put an equal sign between all types of fats. Those from the omega-6 group (especially arachidonic acid) and saturated fatty acids (e.g., palmitic acid) are often considered as pro-inflammatory compounds. Meanwhile, those from the omega-3 group (eg eicosapentaenoic acid EPA and DHA docosahexaenoic acid) have anti-inflammatory activity. Similarly, human sugar from Coca Cola has completely different effects on humans, and for example a portion of carbohydrates from rice or buckwheat.eicosapentaenoic acid EPA and DHA docosahexanoic acid) have anti-inflammatory activity. Similarly, human sugar from Coca Cola has completely different effects on humans, and for example a portion of carbohydrates from rice or buckwheat.eicosapentaenoic acid EPA and DHA docosahexanoic acid) have anti-inflammatory activity. Similarly, human sugar from Coca Cola has completely different effects on humans, and for example a portion of carbohydrates from rice or buckwheat.Posted on: August 3, 2018