Foods that make you fat: what to look out for

Everyone who cares about their health and figure has probably heard about foods that can contribute to excess weight gain. Despite the large amount of information about proper nutrition, many people still consume foods that make them fat without even realizing it. In this article, we will discuss the key food groups that can contribute to weight gain and suggest alternatives for a healthier diet.

1. Foods high in sugar

One of the main causes of weight gain is foods high in sugar. Sugar rapidly increases blood glucose levels, leading to a surge of insulin, which promotes fat storage.

• Sugary drinks and their calories: sugary carbonated drinks, juices and energy drinks contain a huge amount of calories and sugar. They are easily digested by the body but do not satiate, which leads to overeating.
• Foods high in hidden sugars: many foods, including sauces, yogurts, and even "healthy" cereal bars, can contain hidden sugars that contribute to weight gain.
• Desserts that contribute to weight gain: cakes, pastries and other sweets contain both sugar and fat, making them especially caloric.

2. Fatty foods and their effect on weight

Fats are essential to the body, but not all fats are equally beneficial. Foods high in saturated fats can negatively affect metabolism and contribute to weight gain.

• Foods with saturated fats and their calorie content: fatty meat products such as sausages, bacon and fatty cheeses contain high levels of saturated fats, which promote fat deposition in the body.
• Fried foods and their effect on weight gain: foods cooked in oil, such as French fries or fried chicken, are high in calories and contain unhealthy fats.
• Fatty dairy products and their effect on weight: dairy products such as heavy cream and sour cream are high in calories, which can cause extra pounds.

3. processed foods and fast foods

Another category that leads to weight gain is processed foods and fast food. They are high in calories, fat, salt and preservatives, which slow down metabolism and promote fat storage.

• Fast food and its effect on metabolism: hamburgers, hot dogs and pizza are high-calorie meals that are difficult to digest and harm the metabolism.
• High-calorie snacks and chips: chips, popcorn and crackers are high in salt and fat, leading to water retention in the body and weight gain.
• Processed meat products and their calories: sausages, frankfurters and prepared meat dishes contain hidden fats and preservatives that contribute to weight gain.

4. weight loss alternatives

To avoid gaining extra pounds, it is important to know which foods can be replaced with healthier alternatives. Instead of sugary drinks, favor water or herbal teas without sugar. Instead of fatty and processed foods, you can include fresh vegetables, lean meat and fish, and whole grain products in your diet.

• Replace sugary drinks with water with lemon or herbal teas: this will not only reduce the caloric content of your diet, but also improve your metabolism.
• Choose lean protein foods over fatty meats: foods such as chicken breast, fish or legumes can help you maintain a healthy weight.
• Add more fresh fruits and vegetables to your diet: they are rich in vitamins, minerals and fiber, which helps in weight loss and digestion.

Avoiding foods high in sugar, saturated fats and processed foods is the first step to losing weight and maintaining a healthy lifestyle. Choose healthier alternatives and pay attention to the composition of foods to stay fit and healthy.

By using calorie and food composition data, you can control your weight and make more informed choices for healthy and nutritious meals.

As shown by the studies of American scientists, which were conducted on both animals and humans, the widely used food additive MSG (monosodium glutamate or monosodium glutamate or food additive E621) contributes to weight gain. And overweight is not just pounds, it is also difficulties in choosing fashionable and stylish clothes.

The owners of a full figure and lush forms, as well as those whose figure fits into the norms of body mass index, also want to dress fashionably. But their desire to be fashionable is quite limited. For obese women, the main criterion in the choice of clothes is the fact to what extent a dress, skirt or sundress hide the shortcomings of their figure. Based on this, buying clothes for the obese is not such an easy task. The solution to this problem is facilitated by online stores such as Lady-Max, in the assortment of which only clothes in large sizes.

To cope with fullness, you need to watch your diet. Below is a list of foods that make you fat.

E621 - food additive

What is the food additive E621 or monosodium glutamate? In the composition of food products, it serves as a flavor enhancer. It is often referred to as the "fifth" major flavor attribute after sweet, sour, salty, and bitter. The Japanese call it "yumami," which translates to "deliciousness." This substance, once in the body, seems to "hijack" mediators (important brain chemicals), causing the taste buds to work harder. The body demands more and more food, which eventually leads to weight gain. In addition to this, the supplement has other side effects. Consumption of more than 5 grams of this substance with food leads to severe headaches, and children suffer from excessive excitability.

Food additive E621 is very widely used in food production. It is most often present in fast food like hamburgers, fried potatoes and chicken, in various chips, fried nuts, breadcrumbs, etc. To avoid weight gain, avoid foods that contain E621.

- Don't forget to check the composition of products at www.labeltest.com ,
- If possible, try to buy organic products,
- consume as little as possible of chips, hamburgers, fried chicken, etc.
- Try not to eat meat products cooked over low heat in pots or pans, as the same glutamic acid is released from the protein during stewing.

Egg yolks

As the Egg Nutrition Center advises, those who cannot give up eggs and eat them more than 2 times a week, try to eat only egg whites on other days. This is because the substances that are responsible for the production of fat in the body are in the yolk, and the proteins that contribute to weight loss are in the egg white.

Secrets of the Mediterranean diet

One of the healthiest is considered to be the "Mediterranean diet" a diet that even increases life expectancy. Experts have been trying for 8 years to find out what its success lies in. They interviewed 23 thousand Greeks in order to find out their daily diet. After summarizing the results, the secrets of longevity of the inhabitants of the Mediterranean were revealed:

- eating meat only as a side dish and not as a main course,
- consuming small amounts of alcohol,
- mandatory inclusion of fruits, vegetables and nuts in the diet for each day,
- cooking exclusively with olive oil, not butter or margarine.

However, when following the Mediterranean diet, it is important to know a few basic principles of nutrition and food selection to avoid gaining excess weight and to stay healthy and alert.
1. When choosing olive oil, even the highest grade, extra-virgin olive oil, it should be remembered that it is quite high in calories. A tablespoon contains 125 calories.
2. Try to eat fresh fruit 5 times a day. It should be taken into account that you should eat one apple, one orange, or a sprig of grapes at a time, and not mix different fruits at one time.
3. Dry red grape wine contains powerful antioxidants (polyphenols) in the form of resveratrol. However, wine is a high-calorie product, so you should drink it in moderation.
4. Be sure to trim the fat off the meat before cooking it.
5. If you eat red meat more than 3 times a day, you should consider replacing it with tofu or beans or legumes. It is perfectly acceptable to include fish, turkey or skinless chicken in your weekly menu.
6. When making cutlets or schnitzels, be sure to include lean chicken or turkey meat in the stuffing.

Oatmeal, cereal and bread.

As far as cereal and oatmeal are concerned, it should be noted that they contribute to weight gain. It does not matter what kind of products (whole cereal or instant porridge) and how much fiber they contain.

Reduce your bread consumption to one slice a day. Do not try to fool yourself and do not make a double sandwich, covering it with another piece of bread on top. If it is difficult for you to give up bread, make sandwiches without bread: put a piece of ham on a piece of cheese, omelet, and on top of salad leaves or other vegetables. You can eat such "sandwiches" in unlimited quantities during the day.

Vegetables

Vegetables are by far the best source of carbohydrates for people who are overweight. Green fresh vegetables can be eaten in unlimited quantities. Green salads, for example, do not contain any calories. However, any dressings added to salads increase the number of calories. Therefore, they should be chosen especially carefully. Dressings should be free of cholesterol and saturated fats.

You can check the composition of foods, as well as calculate calories and determine the balance of nutrition on the website LabelTest .

Steamed, baked or simply boiled vegetables contain a small amount of calories. Therefore, you should limit their consumption. Do not abuse stewed vegetables, especially if fats are used in their preparation. The caloric value of such dishes increases several times.

Love yourself! Remember, nutrition is your health, which no money can buy.

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