¿La calidad de las calorías consumidas tiene importancia en el proceso de deshacerse de la barriga y el sobrepeso?
Durante la pérdida de peso, además de controlar la cantidad de calorías consumidas, también es importante lo que se come. Para entenderlo mejor, daré un ejemplo:
Opción 1.
Galleta de chocolate 100g - 367 kcal
Opción 2.
Plato principal:
½ pechuga de pollo a la parrilla (sin piel) - 130 kcal
100g de papas jóvenes - 75 kcal
ensalada - 70 kcal
Postre:
batido de bayas (⅓ taza de yogur desnatado, ⅔ taza de bayas, hielo) - 93 kcal
En total, plato principal y postre - 368 kcal
¿Cuál opción crees que es mejor?
Para mantener un control efectivo sobre el peso corporal, debes prestar atención a la calidad de las calorías consumidas. Las calorías provenientes de diferentes fuentes tienen diferentes efectos en el cuerpo. Las calorías de dulces procesados, como la galleta de chocolate, aportan principalmente azúcares simples y grasas saturadas, que elevan rápidamente el nivel de azúcar en la sangre, llevando a caídas bruscas y, como resultado, a una nueva sensación de hambre. Por otro lado, las calorías de comidas nutritivas, como el pollo a la parrilla, las papas y la ensalada, aportan proteínas, fibra y vitaminas y minerales esenciales, que mantienen la sensación de saciedad por más tiempo y estabilizan el nivel de azúcar en la sangre.
Las calorías importan, pero también es importante de dónde provienen esas calorías y cómo las procesa el cuerpo. Una alimentación saludable no se trata solo de contar calorías, sino también de cuidar la calidad de los alimentos consumidos. Recuerden esto y les será mucho más fácil obtener y mantener una figura esbelta.
Durante la pérdida de peso, además de controlar la cantidad de calorías consumidas, también es importante lo que se come. Para entenderlo mejor, daré un ejemplo:
Opción 1.
Galleta de chocolate 100g - 367 kcal
Opción 2.
Plato principal:
½ pechuga de pollo a la parrilla (sin piel) - 130 kcal
100g de papas jóvenes - 75 kcal
ensalada - 70 kcal
Postre:
batido de bayas (⅓ taza de yogur desnatado, ⅔ taza de bayas, hielo) - 93 kcal
En total, plato principal y postre - 368 kcal
¿Cuál opción crees que es mejor?
Para mantener un control efectivo sobre el peso corporal, debes prestar atención a la calidad de las calorías consumidas. Las calorías provenientes de diferentes fuentes tienen diferentes efectos en el cuerpo. Las calorías de dulces procesados, como la galleta de chocolate, aportan principalmente azúcares simples y grasas saturadas, que elevan rápidamente el nivel de azúcar en la sangre, llevando a caídas bruscas y, como resultado, a una nueva sensación de hambre. Por otro lado, las calorías de comidas nutritivas, como el pollo a la parrilla, las papas y la ensalada, aportan proteínas, fibra y vitaminas y minerales esenciales, que mantienen la sensación de saciedad por más tiempo y estabilizan el nivel de azúcar en la sangre.
Las calorías importan, pero también es importante de dónde provienen esas calorías y cómo las procesa el cuerpo. Una alimentación saludable no se trata solo de contar calorías, sino también de cuidar la calidad de los alimentos consumidos. Recuerden esto y les será mucho más fácil obtener y mantener una figura esbelta.
3 users upvote it!
3 answers
I never counted calories but intuitively (naturally based on some knowledge) I changed my habits, for example, I love sweets - I replaced milk chocolate with chocolate with at least 70% cocoa (I eat it a maximum of once a week), I avoid the shelves with halva (in the Turkish store) and marzipan (Germany is a powerhouse in it :-)), I grew fond of dried fruits, nuts and almonds became a substitute for chips (they have a lot of calories but are a 'balm' for the brain), I don't use butter unless I'm baking cheesecake :-), I don't eat dinner (sometimes it's a late lunch) and the exception is, for example, some party, but then, if possible, as a snack with beer or wine, I always choose cheeses (goat, mature = World Championship, you should try it). Life is not always as we would like it to be and there are.. slip-ups, whether it's an unplanned steak on the grill, or... but the next day put on your 'sneakers', headphones in your ears and do what you like.. a quick walk, run, gym, or ergometer (e.g., bike) and streaming. :-)
I never counted calories but intuitively (naturally based on some knowledge) I changed my habits, for example, I love sweets - I replaced milk chocolate with chocolate with at least 70% cocoa (I eat it a maximum of once a week), I avoid the shelves with halva (in the Turkish store) and marzipan (Germany is a powerhouse in it :-)), I grew fond of dried fruits, nuts and almonds became a substitute for chips (they have a lot of calories but are a 'balm' for the brain), I don't use butter unless I'm baking cheesecake :-), I don't eat dinner (sometimes it's a late lunch) and the exception is, for example, some party, but then, if possible, as a snack with beer or wine, I always choose cheeses (goat, mature = World Championship, you should try it). Life is not always as we would like it to be and there are.. slip-ups, whether it's an unplanned steak on the grill, or... but the next day put on your 'sneakers', headphones in your ears and do what you like.. a quick walk, run, gym, or ergometer (e.g., bike) and streaming. :-)
Machine translated
1 like
I switched to a low-carb diet. I completely gave up sugar, sweets, and sweeteners. I eat a maximum of 3 times a day and try not to eat potatoes, groats, pasta, etc., but I eat a lot of vegetables mainly containing fiber, I eat fats and of course protein (1 gram per kg of body weight). I don't count calories, and I started not so much losing weight as losing my belly, and that's exactly what I wanted.
I switched to a low-carb diet. I completely gave up sugar, sweets, and sweeteners. I eat a maximum of 3 times a day and try not to eat potatoes, groats, pasta, etc., but I eat a lot of vegetables mainly containing fiber, I eat fats and of course protein (1 gram per kg of body weight). I don't count calories, and I started not so much losing weight as losing my belly, and that's exactly what I wanted.
Machine translated
1 like
Calories are just energy, they have nothing to do with weight loss. I can eat a loaf of bread, around 1300 calories, and I won't feel it, but if I eat 4 donuts, around 1350 calories, I'll have a belly like a balloon. The thing is, donuts alone don't cause weight gain, but eating does. We can eat bread until we're full and still not gain weight, of course dry bread, not with margarine which has fat and toppings that are also fatty. Hard-to-digest food like sweet, fatty items such as donuts, bacon, pork neck, sauces, fatty soups, potatoes with sauce or fat cause weight gain, not some calories. A liter of skim milk has 350 calories, the same as a donut and the same as 100 grams of raw cereal without water. With water, they are heavier and weigh around 360 grams having 350 calories. And these calories cannot be treated the same as calories from donuts from a meat dinner.
Calories are just energy, they have nothing to do with weight loss. I can eat a loaf of bread, around 1300 calories, and I won't feel it, but if I eat 4 donuts, around 1350 calories, I'll have a belly like a balloon. The thing is, donuts alone don't cause weight gain, but eating does. We can eat bread until we're full and still not gain weight, of course dry bread, not with margarine which has fat and toppings that are also fatty. Hard-to-digest food like sweet, fatty items such as donuts, bacon, pork neck, sauces, fatty soups, potatoes with sauce or fat cause weight gain, not some calories. A liter of skim milk has 350 calories, the same as a donut and the same as 100 grams of raw cereal without water. With water, they are heavier and weigh around 360 grams having 350 calories. And these calories cannot be treated the same as calories from donuts from a meat dinner.
Machine translated
1 like