A qualidade das calorias consumidas tem importância no processo de se livrar da barriga e do excesso de peso?
No processo de emagrecimento, além de controlar a quantidade de calorias consumidas, é importante também o que se come. Para entender melhor, vou dar um exemplo:
Opção 1.
Cookie de chocolate 100g - 367 kcal
Opção 2.
Prato principal:
½ peito de frango grelhado (sem pele) - 130 kcal
100g de batatinhas novas - 75 kcal
salada - 70 kcal
Sobremesa:
smoothie de frutas vermelhas (⅓ xícara de iogurte desnatado, ⅔ xícara de frutas vermelhas, gelo) - 93 kcal
No total, prato principal e sobremesa - 368 kcal
O que você acha, qual opção é melhor?
Para manter um controle eficaz sobre o peso corporal, você deve prestar atenção à qualidade das calorias consumidas. As calorias provenientes de diferentes fontes têm impactos diferentes no corpo. As calorias de doces processados, como o cookie de chocolate, fornecem principalmente açúcares simples e gorduras saturadas, que rapidamente elevam os níveis de açúcar no sangue, levando a quedas bruscas e, consequentemente, a uma nova sensação de fome. Por outro lado, as calorias de refeições nutritivas, como frango grelhado, batatas e salada, fornecem proteínas, fibras e vitaminas e minerais essenciais, que mantêm a sensação de saciedade por mais tempo e estabilizam os níveis de açúcar no sangue.
As calorias importam, mas também é importante de onde essas calorias vêm e como o corpo as processa. Alimentação saudável não é apenas contar calorias, mas também cuidar da qualidade dos alimentos consumidos. Lembre-se disso e será muito mais fácil obter e manter uma silhueta magra.
No processo de emagrecimento, além de controlar a quantidade de calorias consumidas, é importante também o que se come. Para entender melhor, vou dar um exemplo:
Opção 1.
Cookie de chocolate 100g - 367 kcal
Opção 2.
Prato principal:
½ peito de frango grelhado (sem pele) - 130 kcal
100g de batatinhas novas - 75 kcal
salada - 70 kcal
Sobremesa:
smoothie de frutas vermelhas (⅓ xícara de iogurte desnatado, ⅔ xícara de frutas vermelhas, gelo) - 93 kcal
No total, prato principal e sobremesa - 368 kcal
O que você acha, qual opção é melhor?
Para manter um controle eficaz sobre o peso corporal, você deve prestar atenção à qualidade das calorias consumidas. As calorias provenientes de diferentes fontes têm impactos diferentes no corpo. As calorias de doces processados, como o cookie de chocolate, fornecem principalmente açúcares simples e gorduras saturadas, que rapidamente elevam os níveis de açúcar no sangue, levando a quedas bruscas e, consequentemente, a uma nova sensação de fome. Por outro lado, as calorias de refeições nutritivas, como frango grelhado, batatas e salada, fornecem proteínas, fibras e vitaminas e minerais essenciais, que mantêm a sensação de saciedade por mais tempo e estabilizam os níveis de açúcar no sangue.
As calorias importam, mas também é importante de onde essas calorias vêm e como o corpo as processa. Alimentação saudável não é apenas contar calorias, mas também cuidar da qualidade dos alimentos consumidos. Lembre-se disso e será muito mais fácil obter e manter uma silhueta magra.
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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. :-)
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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.
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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.
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