When it comes to dieting, the Devil is in the details
The way in which you organize your meals and the times you choose to eat are as important as the nutritional value of the food you ingest.
Let’s start from the most important point of all: Diets don’t work. What works is having an adequate lifestyle. But if you choose to diet, it is important to at least do it right.
In an ideal world, you follow a balanced, healthy diet. Your lunch is all about the best nutrition, the envy of your coworkers; always so meticulously packaged, perfect for photographing and uploading to Instagram.
You eat healthily and the whole world knows it, but the scale seems not to be taken for granted. The kilos do not go down and doubts emerge. But how is it possible to gain weight with such a careful diet?
Well, maybe you are making some mistakes despite putting all your effort to eat healthily. Luckily, those mistakes are easy to amend.
Gaining weight can have different causes. We gain fat, muscle mass and absorb water, and the weight gain can occur even while maintaining healthy habits.
The reasons are diverse, but in most cases, they are small basic errors, easy to amend when one does not pay as much attention to what one eats and focuses on how much and how it is done.
Fruit is not always a good choice
Dried fruit is a very important food in a quality diet. They are rich in fats -from 30 to 60% of their composition-, especially in mono and polyunsaturated fatty acids, such as omega 3. They also provide a large number of proteins, fiber, vitamins, minerals and bioactive compounds with antioxidant potential.
According to a systematic review published in the journal Nutrients, eating nuts “prevents and treats some risk factors related to chronic diseases, such as changes in glycemic and lipid metabolism, oxidative stress and inflammation.”
But “on the basis that the recommendations of the World Health Organization establish a caloric contribution of 2,000 to 2,500 kilocalories per day for an adult male, and 1,500 to 2,000 for women, 100 grams of raw nuts will provide us with 688 kilocalories, the 34.4% of the 2,000 daily established”.
The point is how we eat both dry fruit and nuts. You can eat a few every time we eat salad for lunch and dinner, crushed in powder to replace a refined flour.
They are ways in which we raise their intake without hardly realizing it, and, with it, the calories that we would like to limit. It is also useful to know which nuts to eat at any time: pistachios relieve difficult menstruation and almonds and pine nuts help with knee pain.
Olive oil also has calories
Olive oil is the basis of the Mediterranean diet and a key component in the prevention of cardiovascular diseases, but the free bar of liquid gold leads to weight gain.
One of the habits that we can leave without realizing is olive oil, one tablespoon contains 100 calories!”
Now, stop and think about how many spoonfuls you have taken each day: between the toast of the morning, a couple or three to sauté the vegetables, another to dress the salad … and now multiply them by a hundred. Too much, right?
We must not stop consuming it, but always controlling the quantity because it causes the calories ingested to shoot up. And if the problem is that you have excess oil, you can freeze it.
Homemade food, but prepared at home
The ABC of healthy nutrition begins by encouraging homemade food, real food. “Homemade” canned food should be replaced by chopped onion and grated tomato, poached over low heat.
You have to prioritize clean cooking that does not incorporate sources of calories, and a too dense sauce adds many, no matter if it is homemade.
That does not mean that it is insane but, for example, the sauce carries a lot of oil. In addition, with the excuse you can incorporate some animal product, it gives off saturated fats and also makes it lose nutritional quality.
The best way to avoid temptation is to opt for baking, steaming, and papillote. It is also true that stop eating fat will not make you lose weight.
The calories in sauces and dressings can go unnoticed because it goes in small quantities, but its caloric contribution is very important.
For example, mayonnaise contains 685 kilocalories per 100 grams and taking into account that one tablespoon is 10 grams, each one added to the plate adds 8.5 kilocalories.
The same applies to the Caesar sauce: every 100 milliliters provide 324 kilocalories, that is, each tablespoon we add to the salad contributes 32.4. By the way, light mayonnaise also makes you fat.
Perfectly healthy cookies do not exist
We all feel like a little whim for a snack or something sweet after eating. It is normal. The bad thing is thinking that we can find a way to incorporate them into the diet and that replacing a chocolate bar with a digestive cookie with dark chocolate could be a step in the right direction. But it’s not like that.
This type of products does not stop being processed loaded with calories. One hundred grams of digestive chocolate cookies are 493 kilocalories, 24.6% of the 2,000 daily established, and it is very common to abuse them.
A couple of these delights with breakfast and many others with the coffee in the afternoon already add up to five thousand kilocalories, and anyone who has tried a digestive knows that there are not two without three.
It is better to avoid them if we do not want to gain weight. In addition, this type of cookies are usually added palm oil, so they also provide unnecessary saturated fat. This type of oil is also in cosmetic creams.
Sugar and artificial sweeteners in the Yogurt
Scientific evidence supports the incorporation of probiotics in the diet as health promoters. The best-documented effects are in intestinal disorders, such as lactose intolerance, diarrhea associated with antibiotics and infectious diarrhea, allergy and accumulate emerging evidence about its possible role in other diseases.
As consumer awareness grows, probiotics are increasingly popular and tend to represent one of the largest functional food markets.
Dairy products, particularly yogurt, are still the most important vehicles for the delivery of probiotic bacteria to the consumer.
But beware, today it is very difficult to find a whole and natural yogurt, most of which we find is industrialized in which there are up to 20 grams of sugar hidden per unit.
A good way to detect these yogurts is by looking at the health claims on the package. if the package says that it has Bifidus, which is very natural, that it has real fruit and has double fiber, it is likely that it has a lot of sugar.
If you want to build your gut bacteria, go for Kefir instead.
Eat everything in small portions
Yes, the homemade salad is very healthy, but you cannot eat the rations of five people either. And as this example there are many.
It is healthy to eat five avocados since it is a very healthy fruit and has very good vegetable fats. But the calculation of calories that must be taken into account is the weekly, not the daily: eating several avocados every day can trigger too many calories, and unwanted kilos.
The problem is not yours, it belongs to everyone. There is something fundamental that we cannot lose sight of: nowadays the rations have increased to an unsustainable amount.
Every time we put on more food rations and when we go to restaurants, the dishes are getting bigger, and that’s how easy it is to lose perspective.
Of course, with a little information and goodwill, it is easier to look good on Instagram.