Most of the advice from dieters is to eat until you are full. Naturally, this does not mean that you need to fill yourself up with chocolate cake, but rather that you need to choose foods that fill you up with minimal amounts of them eaten.
Many will say that not always a certain amount of food will fill a person, but there are several foods that you can eat to your heart's content without worrying about gaining weight. If someone is looking for a diet where they can eat as much as they want, the following foods will definitely suit them.
Apples and citrus fruits
The body needs sugar to function, but when dieting, you should forget about fizzy cola and sugary treats. Apples should be an integral part of your diet because their soluble fiber and low calorie content will help you lose weight in the long run. Oranges and grapefruits are also easy snacks for weight loss. They contain a large amount of water and fiber, and at the same time have an extremely small amount of calories.
Measure 20 folds
— Your center has developed a new direction - anthroponutritionology, which allows you to “calculate” weaknesses and risks of diseases.
— A person’s individuality is determined by the genes embedded in him. One - no matter how much you eat, but you are thin. And the other ate a piece of bread - and it blew away. These are genetic features of metabolism. With the help of nutrition, you can correct the genetic program laid down by mom and dad, and prevent genes from realizing negative potential, help in reconfiguring the body systems that determine metabolism so that they work in the right direction, preserving health.
Conducting genetic tests and targeting genes is expensive and not always advisable. Sometimes anthropometric data is sufficient. Relatively speaking, 20 folds in different parts of the body, waist and hip measurements are measured and a risk profile and nutritional recommendations are given.
— There is a lot of talk about digital nutrition. What it is?
— This is a translation into numbers of all indicators: nutritional needs (depending on gender, age, physical activity), the chemical composition of products, the results of an examination of the body from several thousand indicators. All this is entered into the computer - and it produces a personal diet. Unfortunately, this cannot yet be widely used. But I'm sure we'll get there.
What is nutritional support? More details
Trick #1
It is necessary to consume treats in small pieces, holding each one in your mouth for a long time and chewing. Additional processing with saliva will reduce the number of calories absorbed, and satiation will occur much faster. Among other things, prolonged chewing of food has a positive effect on the functioning of the gastrointestinal tract.
Advice! A tiny spoon, for example, from a doll set or for spices, will help you get used to eating little by little.
Why do people get fat
It's all about the quality of the food. It turns out that by consuming highly processed foods, the human brain receives incorrect signals about satiety and gives the command to eat more. This does not happen with unrefined foods.
When people eat processed foods such as nuggets or burgers, the body realizes that it has not received enough nutrients and demands to eat. There is an additional feeling of hunger. As a result, the person overeats.
Through research, nutritionists have determined that obese people suffer from nutritional deficiencies and their bodies show signs of malnutrition. Their blood lacks vitamins, micro- and macroelements, and valuable fatty acids.
Is it all genetics to blame?
About 40% of our weight is programmed at the genetic level. So, there are 3 body types:
- Asthenics are thin-boned, with a barely noticeable fat layer. Such people lose weight easily, do not gain weight, but it is also difficult for them to build muscle.
- Normosthenics - have developed muscles and a thicker layer of fat. They get better quickly, but just as easily lose weight.
- Hypersthenics are people with a developed fat layer. Most of them tend to be overweight. Losing weight is difficult for them, and after completing the diet, the lost kilograms are easily returned. To maintain slimness, you have to constantly limit yourself in food.
It is impossible to fight genetics, but it is not the only factor that determines weight. If a slim person begins to overeat heavily, he will also gain weight. Only after returning to a normal diet does his weight quickly return to normal without dieting or exercise. The fact is that a healthy body has a target for a certain body weight. If it does not recover, this indicates some kind of problem that needs to be solved.
Healthy food
Nutritionist names foods that won't make you fat
Photo: depositphotos/ArturVerkhovetskiy
Nutritionist Elena Solomatina told Moscow 24 what foods can be eaten in any quantity, and whether there are foods with negative calories.
According to the specialist, almost any vegetables can be eaten without restrictions. This list can include cucumbers, zucchini, celery and herbs, she explained.
“They all consist mostly of water, so they have very little calorie content and a low glycemic index,” the expert noted.
Moreover, if you overeat vegetables that are high in fiber, this can cause bloating, flatulence and other unpleasant sensations, she pointed out. That is why the doctor advised not to consume kilograms of them.
At the same time, fruits, which are also low in calories, cannot be eaten in unlimited quantities, the nutritionist emphasized. This is especially true for those people who already have a tendency to be overweight, says Solomatina.
When blood glucose levels rise, large amounts of insulin are released, which stores fat. Because of this, you should not overeat on blueberries, watermelons and other sweet berries and fruits. Elena Solomatina
nutritionist
The specialist added that there is a myth about foods with negative calorie content: supposedly the body spends more energy processing them than it receives from food. According to her, such low-calorie food can only level out its calorie content, but not go negative.
“It is impossible to say that this is precisely negative calorie content, when we can eat and lose weight. We can definitely say that vegetables and greens help us lose weight because we eat less of the rest of the food. And they also suppress the production of ghrelin, the hunger hormone,” the nutritionist emphasized.
For example, the body also needs a lot of energy to digest meat, but it cannot be called a product with a negative calorie content. This is precisely why we sometimes don’t want fatty meat dishes in the summer, since digestion occurs with the release of energy - heat. Elena Solomatina
nutritionist
The interlocutor of Moscow 24 noted that when eating food with vegetables and herbs, its glycemic index decreases. Thus, the rate of fat deposition is reduced by lowering glucose and insulin levels, Solomatina concluded.
Earlier, endocrinologist Oksana Dyukareva told how to get rid of excess fat. According to her, for this it is necessary to reduce the calorie intake by 500–1,000 kilocalories and increase the amount of whole grains and fiber in the diet. Also, avoid eating fast food, processed foods, and foods high in sugar.
Turkey pilaf
KBJU for 1 serving:
~ 355/27/7/46.
You will need:
- turkey fillet – 350 g;
- brown rice – 150 g;
- carrot – 1 pc. (~180 g);
- onion – 1 pc. (~80 g);
- olive oil – 15 ml;
- spices (pepper, turmeric, salt, cumin, barberry, or ready-made mixture for pilaf);
- garlic – 3-4 cloves.
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Cut the fillet into pieces of about 2 cm, grate three carrots on a medium grater, finely chop the onion. Fry the onion in oil until golden brown, add the turkey and carrots, simmer until tender. Season with spices and mix well.
Place thoroughly washed rice on top, carefully level it and pour in 200 ml of water so that the rice is completely submerged in water; place garlic cloves on top.
Set the multicooker to “pilaf/stew” mode and leave for 35-40 minutes.
Trick #3
If you drink a glass of water with a tablespoon of apple cider vinegar before meals, the meal will not have a negative effect on your figure. Acetic acid will make gastric juice more concentrated, thanks to which fats and carbohydrates will decompose and be absorbed in smaller quantities.
Attention! This method is not suitable for people suffering from heartburn.
Recipes without extra calories for a great figure
Such dishes can be prepared daily in order to diversify the diet. Many of the dishes are so tasty that they can be prepared even on holidays, without the risk of consuming extra fat, and spending a little more time on decorating them.
Fish soufflé
In a blender, mix 250-300 grams of fish fillet with onion and egg. Salt and pepper the resulting mixture, add finely chopped dill. Place the workpiece in the mold and bake the dish for about 20 minutes in the oven at 180 degrees.
Chanterelle salad
Boil the chicken breast in salted water, cool and chop finely. Add grated cucumber and carrots, 50 grams of cheese, a clove of chopped garlic, herbs, salt and seasonings to taste to the salad, then season the salad with sour cream or yogurt.
Are you sick for an hour?
But in the second case, the cause of thinness with normal (and sometimes increased) appetite may be pathological conditions. By the way, it is not for nothing that in Rus' the word “thin” had a negative connotation and meant “bad”, “sick”. Weight loss can be a symptom of many diseases. Among them:
- thyrotoxicosis (increased production of thyroid hormones);
- diabetes mellitus type I;
- a significant deficiency of vitamins associated with their failure to absorb due to gastrointestinal diseases (gastritis, for example) or celiac disease;
- tuberculosis and other infectious diseases;
- anorexia, bulimia, raw food diet;
- helminthiasis (worms);
- alcoholism and drug addiction;
- mental illness;
- Crohn's disease and ulcerative colitis (inflammatory bowel diseases);
- oncological diseases.
It is especially dangerous if severe weight loss occurred suddenly and without obvious reasons, as well as if there are some other symptoms (fever, constipation or diarrhea, loss of strength, excessive thirst, etc.).
Thinness is a diagnosis! Why is anorexia nervosa dangerous? Read more
What food makes you fat?
Eating foods high in calories is one of the main reasons for weight gain. People get very fat from flour products, sweets, carbonated drinks that teenagers love so much, sausages, fatty meats, mayonnaise, ketchup, alcohol, fried foods. These products not only help a person gain weight, but also create additional stress on the organs of the digestive tract.
- Frequent urination in men
- Discharge before menstruation - causes. The color of discharge before menstruation, as a symptom for diagnosing pathologies
- What is a lump in the throat
How to get better
Many people think that in order to gain weight, you need to do the opposite: eat more and move less. But it turns out that this is not so. To gain weight, you should not increase your caloric intake by 2-3 times. It is necessary to increase it slightly and gradually, by 15-20%, no more. And the emphasis should be placed not on carbohydrates and fats, but on proteins. Therefore, the diet must be enriched with high-quality protein: eggs, cottage cheese, meat, poultry, fish. Fats should be predominantly polyunsaturated (omega-3, lecithin). You need to eat small meals, often and little by little. Drink at least 1.5 liters per day. It is very important to get good sleep. As for a passive lifestyle, we must decisively abandon it, because muscle atrophy occurs faster this way. Therefore, sport is necessary not only for fat people, but also for thin people. In other words, to everyone and everyone. It is not cardio training that works better, but strength sports that help gain muscle mass.
Roll with trout and spinach
KBJU per 100 g:
~ 135/8,1/5,8/12.
You will need:
for pancakes:
- milk - 170 ml;
- egg - 1 pc.;
- wheat flour (rice) - 60 g;
- fresh spinach - 60 g;
- salt - a pinch.
For filling:
- lightly salted trout - 100 g;
- cucumber - 1 pc.;
- curd cheese - 50 g.
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Wash the spinach and grind it together with milk in a blender. Add egg, flour and salt. Mix until smooth. Fry the pancakes in a non-stick frying pan on both sides until cooked.
Place the prepared pancakes overlapping and grease with curd cheese. Cut the cucumber with trout into cubes and place on pancakes. Carefully wrap the roll and cut into six even pieces.
