Why are you starving to death or fat?
What secrets do those people who can’t gain weight eat hide?
Today I’m here to take you for a grilling, two secrets that even stargazers know about whether you can eat fat or not!
The 2 main truths behind the “easy to slim physique”
If someone tells you,
Ta eats full, delicious, and doesn’t gain weight every day,
Do you really want to say,
There’s no other way, they have a lean physique
However, in fact,
‘Easy to slim physique’ is not something mysterious,
The core secret of not being able to eat fat stars,
It’s about choosing foods with low calorie density and high nutrient density!
What is heat density?
For many weight loss enthusiasts,
When it comes to weight loss,
Will unconsciously start calculating ‘heat’,
Control diet by reducing calorie intake.
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However, in reality,
Firstly, the intake of calories from food,
It was originally a very inaccurate number,
It is difficult to accurately measure through calculation;
Secondly, the calories consumed during exercise,
There is also no way to measure accurately.
Long term concern and calorie reduction,
Not only is it unsustainable, but in the long run,
There may also be problems such as overeating and binge eating.
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Heat density “is different from” heat “,
Calorie Density,
It refers to the calorie content per unit weight of food,
Usually measured by 100g of food.
The same 100g of food,
Some foods explode in calories,
Some foods have very low calories.
For example, 100g of cucumber contains about 15 calories,
100g of cookies contains approximately 454 calories,
This means that the heat density of cucumbers is very low,
And cookies have a high heat density.
Take another chestnut,
If you choose to have cake and drinks as breakfast,
Just one meal like this is already 1470 calories,
I was already hungry before noon.
But people who are not overweight also ate 1470 calories of food,
But enough to sustain nutrition and satiety for a whole day ☺️。
However, you may want to say,
Since they all consume the same amount of calories,
What is the difference between eating cake drinks and healthy eating?
As long as the calorie intake is within the limit, it’s fine.
Here, we need to mention another concept: “nutrient density”.
What is nutrient density?
Firstly, what is’ nutrition ‘?
Nutrition refers to the “nutrients” we obtain from food,
It is a necessary food component for maintaining normal life activities.
Nutrients include proteins, lipids, carbohydrates
Vitamins, minerals, water, and fiber.
Nutrient density “refers to,
The concentration of nutrients in a unit calorie of food,
That is to say, food with the same calorie content,
How many important nutrients are there inside.
When the calorie content of food is the same,
The higher the nutrient content of the food,
The higher the ‘nutrient density’.
Eating a 300 calorie donut, the body gains,
In addition to the calories brought by refined carbohydrates and bad fats,
Almost no nutrition,
Extremely poor satiety and significant impact on blood sugar levels;
But if we replace it with three apples with the same 300 calories,
The body also obtains nutrients such as vitamins, fiber, and water.
From the perspective of nutrient density,
Food and food are different.
Some foods are nutritious, low in calories, and have a strong sense of satiety,
Like fresh vegetables and fruits,
Some of them have high calories and no nutritional value at all,
For example, sugary drinks, cakes, fried foods, etc.
Caloric density, nutrient density
Can I help you lose weight?
We all know that consuming too many calories,
It is a major cause of weight gain and obesity,
Many studies have shown that,
People who consume low calorie density foods,
I will consume fewer calories throughout the day,
Having a healthier weight, BMI, and waist circumference.
People whose diet consists mostly of high calorie density foods,
The risk of weight gain and obesity is also higher.
Why?
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Low calorie density foods,
Usually it’s some natural and authentic food,
Not those highly processed foods.
Real food is usually rich in fiber and water.
Under the same heat,
The volume of low calorie foods will be much larger,
The time spent in the stomach is also longer,
We also need more time to chew slowly while eating,
All of these will increase your sense of fullness.
On the contrary, most high calorie density foods,
All of them are highly processed and extremely delicious,
Very easy to overeat.
Research shows that when eating real food,
The brain will know when to stop,
However, when consuming highly processed foods,
This reaction will be delayed a lot [2].
In a study,
Compared to eating a low calorie density meal,
When the subjects were eating a high calorie density meal,
On average, they will consume 56% more calories.
In another study,
When the subjects consumed a high calorie density diet,
After switching to a low calorie density diet for one year,
The average weight decreased by 7.7kg.
Low calorie density+high nutrient density
What will it bring you?
- More satiety! No longer have to count calories on your fingers and go hungry;
- Less processed foods, reduced intake of processed and unhealthy foods;
- More healthy foods, eat more low calorie but nutritious foods;
- More high-quality protein to reduce unnecessary intake of bad fats and calories;
5 more nutrients, allowing you to consume more abundant nutrients and fruits and vegetables rich in antioxidants;
A more balanced and sustainable diet allows you to focus more on feeding your body nutrient rich foods, rather than forcing yourself to calculate calories and control your diet.
When losing weight,
If you learn to choose foods with high nutrient density,
From limited heat,
Get more nutrition and satiety,
It is not only delicious but also beneficial for weight loss and health.
Balanced pairing, delicious food and satiety can also lead to weight loss
If you choose to control or reduce heat,
And ignoring the nutritional density,
It is easy to cause malnutrition and low mood,
Hungry to death, with yellowish complexion and chubby muscles, experiencing a rebound from weight loss failure.
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Low calorie density+high nutrient density
What are the types of food available?
Most unprocessed natural foods,
They are all low calorie density foods,
Especially vegetables, fruits, lean meat, fish, and eggs,
Their nutrient density is also excellent.
Vegetables: Most green leafy vegetables have the lowest calorie density among all foods. Because they are mainly composed of water and fibers, with a small amount of carbohydrates;
Meat and fish: high-quality protein, such as chicken breast, white fish, turkey meat, etc., other meats with higher fat content will have higher calorie density;
Fruits: Berries usually have lower calorie density;
Milk and yogurt: remember to choose ones without added sugar;
Eggs: a nutrient rich medium calorie density food, best eaten with vegetables;
Carbon water: a natural source of carbon water, such as potatoes, which are generally medium calorie density foods;
Sugar free beverages: such as water, black coffee, tea;
Fat: It is not necessary to completely eliminate fat, choose healthy fat and consume it in moderation. For example, nuts, avocados, olive oil, etc.
Small methods for identifying the nutritional density of food
The more complete and fresh the food, the higher the nutritional density
The rougher the natural food, the higher the nutritional density
The lighter the cooking method, the higher the nutrient density of food
The more oil, sugar, and refined starch added, the lower the nutritional density of food
Choose foods with lower fat content among similar foods
Or those with relatively low sugar content,
It can effectively increase the nutritional density of food in the diet.
For example, choosing fruits instead of sweet desserts.
On the contrary, adding a large amount of oil and sugar to food,
It will significantly reduce the nutritional density of food.
For example, compared to boiled potatoes, French fries,
Fat and calories skyrocket, and it’s easy to overeat,
It’s really not a good choice.
Need to limit intake
What are high calorie density foods?
Candy and potato chips: high sugar, high fat, high calorie density, easy to overeat;
Desserts and cakes: Like candies, they have a high calorie density and are prone to overeating;
Fast food: with extremely high calorie density, the calorie content of a fast food meal is approximately twice that of a healthy meal;
Meat with high fat content, such as bacon, sausages, lamb and beef with a lot of fat, etc;
High fat and high sugar seasonings: mayonnaise, various high sugar and high-fat sauces;
Sugar sweetened beverages.
Are you craving high calorie density foods?
But they are not nutritious, have high calories, and are not full enough,
It’s just not worth it! Hey!
You can try making smart substitutions,
For example, when you want to eat jam filled cookies,
It’s better to eat a real fruit,
When you want to eat almond cookies,
Why not eat some natural almonds,
Delicious, healthy, and satisfying ✌️。
By now, you should understand,
The Little Secret of Eating Fat Star People,
It means choosing foods with low calorie density and high nutrient density.
So, in order to develop a ‘lean physique’,
Remember to pick those healthy and nutritious real foods!
Choosing the right food, delicious, full and healthy,
It’s hard to even gain weight!