Why Eating Fat Won't Make You Gain Weight
You don't need sugar: foods that only seem to be healthy
Proper nutrition - what is it? A healthy breakfast in the form of muesli and a glass of freshly squeezed juice? Low fat yogurt to avoid adding extra pounds to your sides? It's time to rethink your diet and stop eating many healthy or harmless foods that really aren't.
Muesli and breakfast cereals
There isn't always time to cook in the morning, and why eat tasteless oatmeal if you can just add milk to your muesli and enjoy your breakfast. 100 g of regular whole grain cereal contains an average of 83% carbohydrates, including about 10 g of sugar. If you look at the box with our favorite muesli, which contains chocolate balls, pieces of fruit, nuts, honey, then the calorie content increases, and, unfortunately, not in favor of proteins and healthy fats. After such a sweet and quickly digestible breakfast, after a short time, you will feel hungry again, because sugar does not allow you to get enough for a long time.
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Why can't you eat a lot of sugar? We need sugar for normal functioning. But when we consume too much of it, the body cannot process all of the sugar into energy and begins to accumulate it in muscles, liver and fat tissues until these stores need to be used. The daily intake of sugar, recommended by the World Health Organization, is 50 g. Moreover, nutritionists insist that women should adhere to the norm of 6 teaspoons, and men - 9 teaspoons. due to the difference in metabolism.
Low-fat and low-calorie yoghurts
Yoghurt manufacturers convince us that when we start eating their super-light yoghurts, digestion will return to normal, the waist will decrease, and the feeling lightness will inspire new achievements. This is a marketing ploy. By removing the fats from yogurt that give dairy products the right taste, texture and satiety, manufacturers add sugar, thickeners, preservatives and sterilized fruits to maintain the sweet taste and aroma of the product and motivate people to buy more and more.
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Multigrain bars
Very often they come with marked fitness and we buy them and constantly use them as snacks. Cereals are slow carbohydrates and give you a feeling of fullness, but much more often in bars in addition tocereals can be found flour, palm oil, sugar syrup, stabilizers and emulsifiers. As a result, if you compare the calorie content of a full meal and 100 g of a bar, then it is better to choose a healthy meal, or carefully study the composition of the bar so as not to harm your health.
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Fruit
It's a source of vitamins and minerals! - you say. Yes, but you need to know when to stop. Most fruits are very high in sugar and as soon as you eat two apples, you will already exceed the recommended daily allowance. If you want to get all the vitamins and minerals from food, then give preference to vegetables that contain much less sugar, but are not inferior in usefulness to fruits.
| Fruit / Vegetable / Berry | Sugar content per 100 g of product |
|---|---|
| Apple | 10 g |
| Banana | 12 g |
| Orange | 9 g |
| Garnet | 14 g |
| Pear | 10 g |
| Peach | 8 g |
| Grapes | 16 g |
| Avocado | 0.7 g |
| Tomato | 2.6 g |
| Cucumber | 1.7 g |
| Zucchini | 2.5 g |
| White cabbage | 3.2 g |
| Carrots | 4.7 g |
| Bell pepper | 4.2 g |
| Broccoli | 1.7 g |
Freshly squeezed juice
Nature has come up with a special package for vitamins and minerals - fruits and vegetables. It is the combination of juice and pulp that allows a person to get maximum benefit. But instead of chewing on one apple, we squeeze the juice out of three and throw away the rest. And we get about 30 g of sugar in a glass of juice (and this is a woman's daily allowance) and only half of the vitamins, sending useful fiber to the trash can.
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Dried fruits and nuts
Another common snack option, but here you need to control the quantity and quality. These are the same fruits, but without water, so a glass of fruit is equal to only ¼ of a glass of dried fruit. Moreover, it is not recommended to abuse dried fruits, because in industrial production sulfur is used, which in large quantities negatively affects the body.
Nuts, on the contrary, have little sugar, but they are very high in calories, so you can eat a day no more than one incomplete palm. Do not choose nuts fried in oil, sugar, salt and other additives - there will definitely no longer be any benefits from this.
Rice Cakes
Another fitness product that advertising advises us so ... But if whole grain breads can really please with a small amount of calories, then in airthere will be a hundred more rice. Therefore, again, you do not need to believe the advertisements, it is better to take the time and read the composition before buying.
Sports drinks
It may seem that if you switch to sports nutrition, you will be able to both lose weight and maintain health ... But it is important to know that sports nutrition without a combination with physical activity will be either wasted money, or will harm the body. If you train hard, then after exhausting exercise, an isotonic, for example, will well quench your thirst and restore carbohydrate and water-salt balances. But if you drink it just like that, then it is easy to exceed the daily intake of carbohydrates, and the excess of salts will retain moisture in the body and lead to an increase in fluid levels in the body and excess weight.
Sweetener
In one a small tablet contains a teaspoon of sugar, but this is not a reason to switch to a sweetener. The most popular sugar substitute, aspartame, is used in many sweet foods: bars, drinks, yoghurts, chewing gum, etc. But scientists have proven that when it enters the body, aspartame breaks down into harmful components - methanol and phenylalanine, which is toxic when combined with others proteins. In addition, studies have shown that such a sugar substitute can lead to liver and brain cancer, cause headaches, depression, insomnia, it does not help to lose weight, but causes hunger, which leads to a set of extra pounds.
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Honey
It was decided that you cannot eat chemistry, but and a natural sweetener like honey can also be harmful. Of course, it contains more useful macro and microelements, but in calories it is not inferior to sugar, in the body it breaks down into the same components - glucose and fructose. When using honey, be careful, because a large amount of active compounds of nutrients can cause allergies.
You can live sweetly, the main thing is to know when to stop. Do not believe the advertisements, study the composition of the product before buying. Think what and in what quantities you eat: not only the health of internal organs depends on this, but also a blooming appearance, good mood and performance.
