VEGAN DIET: Dispelling The Biggest Myths
Is healthy food nutritious? Dispelling the main myth about good nutrition
The cult of a healthy lifestyle is increasingly spreading on the Internet. More beauty or fitness bloggers are emerging to promote healthy nutrition and promote beauty and youthfulness products. Many people are inspired by this and follow modern trends in the hope of gaining a dream figure.
Now almost everyone knows that in order to lose weight, get fat or just stay in shape, you need to control the amount of calories consumed per day - units of energy necessary for the body to maintain life. With food, each person consumes a certain amount of them. The energy gained is spent both during physical activity and at rest.
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When it comes to healthy nutrition, most healthy people put calories first. Moreover, there are currently a huge number of online services and applications that help track food and count those very calories. It would seem that everything is simple: when the body receives more energy than it spends, we gain weight, and when the opposite happens, the weight goes away. Therefore, everyone is accustomed to the idea that it is necessary to maintain a calorie deficit when losing weight. It's true. And yet it doesn't always work. There are a few important things to know.
Things to know about calories?
First, we must not forget that each person is unique and the required portion of calories for him is calculated individually. Each organism at rest consumes a different amount of energy, which depends on metabolism and other physical indicators. In addition, people's lifestyles can be very different: some work in an office and lead a sedentary lifestyle, while others are engaged in activities that require the use of physical force. This all greatly affects energy consumption. That is, there is no specific calorie indicator that everyone should adhere to.
Secondly, if you have calculated the calorie intake necessary for yourself, this does not mean that you can eat any dishes that fit into the set framework. After all, it is the quality of food that determines the quality of the body - skin, hair, nails. Agree, a snack from a handful of nuts is much healthier than a chocolate bar. Despite the fact that both have approximately the same calorie content. Unlike nuts, the bar does not contain the correct ratio of protein, fat and carbohydrates that the body needs to function properly. But it turns out that not all healthy foods are low in calories.
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Healthy food, organic, fitness: what is good and what is not?
In pursuit of a healthy diet we often choose products with healthy, organic, gluten free marks. Sometimes without even understanding what is really useful and what is not. Often on the packaging of, for example, fruit juice, muesli, cereals, bars, the inscription fitness is indicated, which makes consumers take this food for dietary or healthy. This is actually not the case.
Fruit juices from stores contain a huge amount of industrial sugar and flavor enhancers - the main enemies of the ideal figure. The situation is the same with muesli and cereals: they also have a high energy value, which everyone is so afraid of.
Bars can also be dangerous: most of them are intended for athletes or people who are actively involved in physical labor. After it, you just need to replenish energy reserves. And high-protein, high-calorie bars are ideal if you don't have time for a full meal. Protein bars aren't bad, but they shouldn't be used as a snack between meals either. After all, one snack can contain about 350 kcal!
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Healthy food is not always low in calories
Still, industrial products, semi-finished products, canned food and so on is not the best choice for proper nutrition. Food of plant origin and home cooking is the most suitable option, because with such a diet, the body receives the necessary proteins, fats and carbohydrates, vitamins and minerals.
There is also one problem here. Everyone knows that, for example, a variety of vegetables and fruits are healthy. But few people know that healthy does not mean low-calorie, that is, you cannot get carried away with them. Avocados, nuts, dried fruits, coconut milk and coconut pulp, salmon, eggs are some of these products. Avocado is one of the most nutritious fruits with antioxidant properties and contains a wide range of essential fatty acids and vitamins. However, half of the avocado is already about 180 calories.
Their nuts, the body also receives healthy fats, vegetable protein and Omega-3, but this is one of the most high-calorie foods. For example, the energy value of 100 g of almonds is approximately 645 kcal - almost like two small meals. Therefore, you need to be careful with nuts and eat no more than 20 g per day.
What happens to your body if you eat nuts each deny
Some say that this product is beneficial, while others get better on nutty snacks.
Coconut, which has become so popular recently and whose milk is often used in as a substitute for cow's milk, you cannot call it low-calorie. 100 g of pulp contains 353 kcal, and coconut milk contains about 230. And yet, tropical nuts are rich in fatty acids and minerals (potassium, phosphorus, calcium), so you should not completely exclude it from the diet.
Salmon is an extremely healthy fish with a high content of easily digestible protein. But its energy value is as much as 500 kcal. In the diet of almost every person there are eggs, as it is protein, but in a boiled egg there are already 152 kcal per 100 g. Do not forget about fruits, which are considered to be harmless. They contain fructose, which means that eating them at night is undesirable. Fruit smoothies and fresh juices are healthy, but also high in calories, because we mix many different ingredients for one drink.
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It is not quantity that matters, but quality
The list goes on. The main thing to understand is that high-calorie foods can be beneficial. Low calorie content does not provide adequate nutrition. Healthy foods cannot be compared with junk food with the same energy value. Both Big Mac and avocado are roughly equal in this indicator, but their quality and composition differ significantly. You don't get those antioxidants from Big Macs that you get from avocados.
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Therefore, when it comes to proper nutrition, in the first place should stand the composition of the diet, not its calorie content. Of course, the amount of food consumed is important (everyone needs to know when to stop), but its quality largely determines not only the person's appearance, but also the state of health.