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What would eat to lose weight?

Alla Tsvetkova

nutritionist

'05.09.2017'

What would eat to lose weight? This question is asked by many people who are dealing with obesity. But is it possible to eat and lose volumes from food? After all, any product carries a certain calorie. No matter how unexpected it may sound, but such products exist, the only problem is that we know little about them. But it is quite fixable.

Photo: depositphotos

Food, entering our body, gives in to a variety of physical and chemical processes that are already energy-consuming. A lot of calories are spent on the work of enzyme systems, metabolic reactions, processes of absorption and transfer from the gastrointestinal tract. Sometimes in the very product of energy is so little that we do not take it into account at all. Such foods are called food with a negative calorie.

You can better understand this mechanism using simple mathematical calculations. It is known that 1 g protein gives 4,3 kcal, as well as 1 g carbohydrates. But 1 g fat brings 9,3 kcal. It must be remembered that for their absorption our body spends different amounts of energy: for proteins - 25% (for 100 kcal, derived from protein, 25 is spent only on its digestion), carbohydrates - 15%, fats - 10%. It is worth paying special attention to proteins, because they ultimately bring the least amount of calories: from 100 g we get 430 kcal, 107,5 of which burns in the very process of splitting. It is also necessary to take into account the fact that food does not reach us in the stomach in some magical way. First, it must be chewed, swallowed, pushed through the esophagus into the stomach. This is all provided by the work of muscles, salivary glands, blood vessels that feed them. The next step will be the work of the stomach and intestines. In the stomach, food is mixed with acid and enzymes for several hours, after which it enters the intestine, where the peristaltic movements of the intestinal wall also require considerable amounts of energy.

Unfortunately, there are no products that could be digested and take along some of the calories from the body. This is just a theory. But there is an interesting fact: the only thing that does not carry a single calorie, but also causes a cost, is cold water. Calories are spent on its heating, and it is completely empty in terms of energy. But any other product will result in a positive caloric content, but sometimes it is so small that it is equal to zero, and does not take part in the formation of the main daily calorie. Let's take a closer look at what kind of food belongs to this category of products.

The first thing that forms the basis of any diet is vegetables. Many vegetables have such a small energy reserve that they can be safely attributed to the category of products with minus calories. You will be surprised how wide this list is. And you will be pleased that you daily include them in your diet, without even knowing about their unusual properties. All of them have less 60 kcal in 100 g of the product and are very useful and important batteries. So what are these wonderful vegetables?

These are leafy species: cabbage (broccoli, cauliflower, Beijing, white cabbage, Brussels sprouts, etc.), spinach, sorrel, onions, rhubarb. It is important to eat them raw and without refueling. This will not only guarantee negative calorie content, but also become a source of a huge vitamin charge.

Root crops: beet, carrot, radish, fennel, radish, turnip, parsnip, celery. We use many of these vegetables with leafy greens, which have the same beneficial properties and low calorie content.

Other vegetables: tomatoes, cucumbers, sweet peppers, zucchini, eggplant, pumpkin, garlic, green peas.

Any greens can also be considered as a low-calorie product. For us, this is a tasty addition to salads and other dishes, and for the body it is also a useful product that has a lot of useful properties, such as high levels of acids, vitamins, microelements and oils.

Mushrooms are also excellent representatives of low-calorie foods. Since cellulose is a major part of their chemical composition, and there are no enzymes in our body to break down this substance, it simply transits, and the rest of the components of the product as a whole have a rather low energy value.

Of course, our list can be safely replenished with fruits and berries. The most low-calorie ones are citrus fruits. Lemons, of course, will not be eaten as a separate dish, but oranges, tangerines, grapefruits, suites, and pomelo can be an excellent snack instead of a sandwich. Another distinguishing feature of citrus fruits, especially oranges, is the long-lasting feeling of satiety it brings. Also very pleased with the low energy value of such fruits and berries as apples, pears, apricots, plums, peaches, cherries, papaya, pineapples, mango, kiwi, figs, pitahaya (dragon fruit), melons, pomegranates, raspberries, sour strawberries, strawberries, blueberries, blackberries, blueberries, currants, cranberries, gooseberries and, of course, watermelon.

Strong spices and spices can be considered another separate item. They cause irritation of the gastrointestinal tract mucosa and subsequent rush of blood. This process is accompanied by a large release of heat, which means a waste of calories.

After reading all of the above, many will be indignant, because for most people who want to lose weight, the basic diet consists of the listed products. The answer to this question is given by Anna Coleston, ex-president of the Association of Nutritionists of the USA. She stresses that it is especially important to take into account the attitude to food. You need to love what you eat. Suppose if you eat celery, then you will certainly want to spice it up with something. This also applies to salads, and just fresh vegetables. The most innocuous dressing is oil - whether it be sunflower, olive or linseed or others. This is 100% fat, which carries a certain amount of energy. But many fill salads with mayonnaise or sour cream, which is fundamentally not in line with the norms of proper nutrition. Of course, eating raw vegetables is not possible in every case, which is especially true for root vegetables. It is the cooking method that plays a crucial role in the final caloric load of the vegetable. The best option may be cooking or baking. Vegetable broth on plain water has a pleasant taste, especially supplemented with herbs and spices. They are easily digested and favorably affect the work of the intestine, increasing peristalsis. Baked vegetables can be combined with each other. In short, there are a lot of delicious recipes and cooking methods that will turn ordinary food into an exquisite dish.

A low-calorie diet is certainly very useful and important in the process of weight loss. But as in everything else, here you need to know when to stop. Every day, the human body needs a certain amount of energy for the simplest processes of vital activity. Our heart constantly shrinks throughout our life, we breathe, our muscles are constantly in a certain tone, we have organs, cells endlessly divide. At all this, a person spends a huge amount of strength, which is calculated in calories. These figures have long been known, they represent the main exchange - 1200-1800 kcal per day. This is the minimum number of calories that should be ingested daily. It varies slightly and depends on gender, weight, age, height. The basal exchange for an individual can be easily calculated from the special tables of Harris-Benedict, and this number will be about 70% of the total energy waste of the human body.

Defining your nutrition plan, you must maintain a balance between all food elements, maintain their proper balance, and in no case go to extremes. Foods with a negative calorie content are close to starvation diets, except that the feeling of hunger will be dulled by a full stomach. To adhere to such a diet with a critically low energy load without harm to health can be no more than 14 days. After all, in vegetables, fruits and greens there is not enough protein and fat, which are essential for normal functioning. It is better to replace one meal with a light meal every day and eat it instead of snacking. And remember: there is no such food that will make you slimmer, but there is one that will make your way to the ideal easier and more pleasant.

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