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Nutritionists have uncovered the truth about calories

Диетологи раскрыли всю правду о калориях How are they to believe and what actually can be fat.

The most popular myths about food exposed for a long time. Some people continue to believe in invented is a myth about certain foods that have negative calorie content.

Often, buying a product, we pay attention to their caloric content, although it is very conditional indicator around which created a lot of myths. Today we will look at some of them and try to get to the truth.

Myth # 1. The more calories, the more weight

The weight does not affect the number of calories and their quality. Recent studies confirm that people who consistently use products with lots of antioxidants, less overweight, than those who do not, although the number of calories they consume, about the same. This is a direct indication that the nutrients associated with calories, play a major role in the process of metabolism.

This conclusion is confirmed by other studies. Calories entering the body with TRANS fats, tend to increase the weight by 30% compared to the calories associated with natural vegetable fats. And 500 calories obtained by eating processed or fast food, have a completely different effect on the body than 500 calories derived from fruits, vegetables, grains, lean meat and dairy products. Much more important to eat healthy than meticulously counting calories.

Myth # 2. Counting calories accurate

Not so long ago by one of the professors at Harvard University produced a bombshell. The fact that the formula of counting calories, which people use for over half a century, in the light of recent investigations, it turned out completely wrong. It used to be that eaten calorie is a metabolized calorie. However, as it turned out, not all food are equally digestible. Some components simply are not digested. This means that the calories, which had to be learned, redesigned or deferred by the body in reserve, just excreted.

The easiest absorbed fats. While animal proteins are more easily digested than proteins derived from plants. At different speeds different processed carbohydrates: sugars are absorbed easily and quickly, while fiber is not only not absorbed itself, but also prevents the absorption of other calories. The more you eat foods rich in fiber (vegetables, fruits, whole grains), the less fat you have stored.

Myth # 3. All calories are the same

Quite the contrary! All calories are completely different. To metabolize proteins, fats and carbohydrates, the body spends different amounts of energy. So, to process 100 calories of fat the human body requires 6 kcal own energy, and to burning 100 calories of carbohydrates the body requires 10 kcal own energy, and finally to process 100 calories of protein your body uses as much as 30 kcal own energy! This is 5 times more than the processing of fats and 3 times more than the processing of carbohydrates!

Besides, there are products classified as “negative calorie” or “calorie negative”, which enhance the burning of calories in the body. Thus, the caloric content of celery is 16-18 kcal per 100 g, and in order to digest them, the body will spend about 30 kcal, i.e., on the digestion of celery is spent more calories than it contains. Choose products on digestion which the body expends more calories than it receives from them.

Myth # 4. The numbers don’t lie

Unfortunately, not everything that is written on the packaging of products to trust. Especially for their energy value. Let’s say you decide to buy frozen meatballs, on the package it says: “in 100 g of the product contains 300 calories”. In fact, in these one hundred grams can contain more than 350 calories. The thing is that officially allowed the error in the calculation of the energy value is as much as 20%! And now let’s count. 4-5 daily meals, you can imperceptibly gain more than a few hundred extra calories, even if you keep the strict count.

Myth # 5. The most effective calories burned in the gym

Even doing hours on a treadmill or your muscles, we can burn no more than 30% of all food calories. The lion’s share of energy expended to maintain normal functioning of the body: metabolism, regeneration, supply with oxygen, wound healing, etc. However, well-developed muscles facilitate the burning of additional calories. The fact that the more in the body of the muscle, the more energy they require.

Therefore, the main advantage that give resistance training – increase percentage of muscle mass in the body, and as a result, the need for calories. Those who regularly do strength training and have good muscular corset will burn more calories just lying on the couch, and so can afford to eat more without gaining weight.

Myth # 6. Low calorie food helps to lose weight

Low calorie food does not necessarily eliminates excess weight. For example, a medium Apple is only 50 calories. But if you eat a kilo of apples, the body receives a large amount of sugar and a serious burden on the pancreas. Eating large amounts of simple carbohydrates (sugar) causes the body release insulin, which will send all unspent calories in the “fat depots”.

Do not rely on special “diet foods” with catchy inscriptions on the packaging: “0 calories”, “skim”, etc., because it’s just a publicity stunt. We have already found that no amount of calories and nutrients associated with them, effect on weight. Low-calorie foods often contain in their composition the same harmful additives and synthetic substitutes that are in fast food and other, it is not useful, food.

Therefore, paradoxically, the use of low-calorie products with artificial additives leads to overeating and, consequently, provokes obesity. Instead of having to go for low-calorie synthetic yogurt or soda. Pay attention to natural vegetables and fruits.

Myth # 7. To lose weight, it is necessary to adhere to the strict low-calorie diet

If a person is not seeking to lose weight, recommended daily diet with the energy value of 2500 kcal, diet that contains 1200 calories or even 1000 calories, which are calculated on the most common diets, is perceived by the human body, dead on a diet like a lot of stress. What happens in reality?

In response to deprivation in the body urgently begins to produce special the stress hormone – cortisol that leads to an immediate increase of glucose, release insulin, and then to a sharp drop in glucose and a strong sense of hunger, to cope with which really is a pain. Furthermore, such dietary restrictions can worsen the condition of skin, hair and enter a depression, they are still absolutely not worth all the sacrifices. Strict diet, of course, help to lose weight (only the most hardy and patient), but to get rid of extra pounds and more gentle ways. Reduce your usual diet by 200-300 calories, and you will begin to lose weight!

Myth # 8. Counting calories is key to weight loss

Counting calories just helps to know how much energy every day the body gets from food. However, in order to lose weight, you need those calories to spend, and not just fanatically to calculate. On the contrary, very often unnecessarily rigorous hike to counting calories quickly tiring and makes you want to give up. If counting calories bothers you and causes negative emotions, forget the math and just follow the amounts. Instead of the usual piece of meat to eat his part, and a plate for the first change on proporcionou.

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