Weight control, in addition to the corresponding calories, proteins, fats, carbohydrates, first of all, involves the maximum reduction in the consumption of salt, sugar, trans fats, alcohol. These are the four main factors of weight gain. Regardless of how many calories a small portion of sweet, salty, fatty or alcoholic contains, these products cause appetite and often lead to overeating.
Without daily accounting of calories, proteins, fats, carbohydrates with https://antiage.click/en/, it is difficult to get rid of many factors of weight gain. We recommend FatSecret free download and use the application on a regular basis.
Limiting the daily consumption of calories, proteins, fats, carbohydrates when it is necessary to get a sufficient amount of healthy fats, amino acids and carbohydrates containing vitamins and minerals, makes it easier to refuse harmful and unhealthy foods. There is simply no room for empty calories in a healthy menu with proper nutrition.
First, you should minimize the consumption of sweet, salty, fatty foods. First of all, these are foods that simultaneously contain sugar and salt, salt and fat, sugar and fat, especially trans fat.
A large amount of sugar and salt is contained in ketchup, baked goods, some vegetable and meat preserves, sausages. Sugar with fat (in many products these are trans fats) is found in huge quantities in cakes, baked goods, cookies, chocolate and its analogues. Salted fat is lard, semi-finished meat products, sausages and fried in a large amount of oil.
Many people do not pay attention to one chocolate bar, a piece of cake, a glass of wine, a can or two of beer with chips, nuts or salted fish. Often, overeating is simply not paid attention to. For example, let’s consider two options for a modest evening feast with or without a reason, depending on the mood.
Half a bottle of Massandra Bastardo (648), one chocolate bar with hazelnuts (574), a 400 g piece of Prague cake (2068), a large cup of cocoa (724) contain almost 4000 kKall.
200 ml of vodka (434), a serving of pilaf (961), 300 g of Olivier salad (517), 500 g of pizza (1140), 100 g of chips (520) and two cans of beer (410) contain almost 4000 kKall.
For any person, such 4000 kKall will definitely go into fat reserves. To “burn” them, you will need 7-8 hours of hard fitness, but even with such a load, the fat will not go away immediately.
After the most favorite unhealthy foods are removed from the daily menu by a strong-willed decision, you should divide all food into two groups: unwanted and healthy products.
1. Eliminate or minimize the consumption of unwanted foods, such as:
- salt,
- sugar, chocolate, candy, sweets, honey, condensed milk, jam, preserves, marmalade, puree, ice cream,
- flour, bread, pastries, donuts, cakes, bakery, pastries and bagels, confectionery,
- pasta,
- canned fruits and berries, tomato products, sauces, ketchups,
- fatty meat, lard, bacon,
- boiled sausages, frankfurters, sausages, meat loaves,
- boiled-smoked and semi-smoked sausages,
- raw-smoked meat products,
- canned meat,
- smoked, salted, dried and cured fish,
- sunflower oil (too much Omega-6 and only 1% Omega-3 fatty acids),
- mayonnaise, margarines, fats,
- butter,
- sour cream, milk and dairy products, except for some fermented milk products (high probability of trans fats),
- tea, coffee, cocoa with sugar and milk,
- soft drinks, fruit drinks, fruit and berry juices, nectars,
- alcoholic drinks.
2. Take as a basis of the diet healthy foods containing many vitamins and microelements, for example:
- greens, herbs, vegetables, roots,
- boiled fish, baked fish,
- mussels, octopus, cod liver (lots of Omega-3 and vitamin B12)
- lightly salted fish roe, canned fish,
- meat, poultry, offal,
- eggs,
- legumes, unprocessed cereals, porridge,
- nuts, seeds,
- fermented milk products (cheese, cottage cheese, yogurt, kefir) of home preparation,
- vegetable oils, except sunflower (flaxseed, olive, rapeseed),
- clean water.
In addition to what is described at https://antiage.click/en/food-en above, it is important to control the consumption of a sufficient amount of clean water instead of sugar-containing soft drinks, fruit drinks, juices, nectars, tea, coffee, cocoa.
Such cooking processes as smoking, frying (especially deep-frying) should be replaced by baking, sous-vide cooking, steaming or other types of heat treatment. Frying at high temperatures leads to the oxidation of fats and oils, changing their molecular structure. Saturated fatty acids are less susceptible to oxidative reactions.
Whenever possible, many foods should be eaten raw, and those that require heat treatment should be steamed, boiled or stewed. A cooking method known as sous vide is gaining popularity, where meat and vegetables are cooked at a low temperature in a special vacuum bag. Heat treatment at high temperatures not only destroys vitamins, but also leads to the formation of acrylamide, aldehydes, free radicals, fatty acid polymers, heterocyclic amines and other toxic substances and carcinogens.
You should be careful with industrially produced, processed, refined products, products and dishes with an unknown recipe. When preparing such food, the manufacturer may use flavor enhancers, substitutes for natural ingredients, “identical” to natural ones, toxic substances, carcinogens, trans fats, salt and sugar in large quantities. First of all, this concerns canned goods, semi-finished products, cooked goods, sausages, butter, cheeses, cottage cheese, sour cream, other dairy products, as well as prepared food in supermarkets and catering establishments.