The truth about diets

When it comes to losing weight, the vast majority of people at some point fall into those popular beliefs that are passed from mouth to mouth. Weight loss is a complex phenomenon as it is not just about trying to exercise and cutting fat from the diet. There is a great deal of confusion regarding this topic, and it is very complex because the different backgrounds of each individual must be taken into account. Thinking that the same diet is suitable for everyone is incorrect, and seeking a quick method to lose those accumulated kilos over the years complicates the situation even further. We recommend: Steamed Recipes Next, we will attempt to demystify some of the misconceptions as well as clarify other statements related to weight loss and diets. False Carbohydrates make you gain weight (increase body weight). What makes us gain weight is the excess of total calories. The sources of calories for the body are carbohydrates, proteins, fats, and alcoholic beverages. The main problem is fats, which provide 9 kcal per gram, while carbohydrates provide 4 kcal per gram. The body reserves calories from fats more easily, while calories from carbohydrates are usually burned or oxidized, as they are the fuel for muscles. Low-carbohydrate and high-protein diets are the best option for weight reduction. If what we desire for our health is to lose weight, a calorie deficit must be created throughout the day by having 5 meals a day, and trying to ensure that the smallest portions correspond to dinner, regardless of whether the type of calories comes from carbohydrates or proteins. A study has shown that people on a low-carbohydrate and high-protein diet (30% protein and 40% carbohydrates) lost the same weight as those on a high-carbohydrate and low-protein diet (55% carbohydrates and 15% protein). Everything consumed after 8:00 PM is converted into body fat. There is no verdict that states eating at night makes you gain weight. What is clear is that not eating well during the day leads us to overeat at dinner and induces us to consume extra calories. By exceeding that daily caloric need, we achieve an increase in body weight. The basis for people on a diet to lose weight is to eat properly during the day and have a light dinner, so we do not fall into the temptation of consuming extra calories. Truth The more fats we eat, the more fat we will accumulate in the body. The increase in body weight is essentially based on consuming more calories than we expend. Therefore, we should not count grams of fat, but rather the amount of daily calories consumed. Any caloric excess will accumulate in the form of lipid (fats). For example, if a person needs 2,000 calories a day to maintain their weight and consumes 1,600 kilocalories, they will achieve a reduction in body weight. This caloric deficit must be maintained until they reach their ideal weight. To lose body fat, it is necessary to create a sustained caloric deficit over time. It is well proven that overweight individuals can reduce their weight by eliminating high-fat foods and thus consuming fewer calories. The more exercise, the more weight loss. If we do an hour of exercise on a stationary machine like a treadmill or bike, we will burn about 500-600 calories, but if we then eat about 10 chocolate cookies, we have already covered those calories burned and sometimes more. Beware: If we engage in intense training, we also have a greater feeling of hunger, and if this is not well controlled, one can end up eating too much. For this reason, it is more convenient for the exercise to be moderate, so we do not feel the urge to devour some food as a reward for the exercise performed. The type of exercise chosen, whether it be strength training or cardiovascular, or both, will also affect this. Exercise suppresses appetite. Exercise temporarily reduces the sensation of hunger. Training may decrease the feeling of hunger, but temporarily, as after a few hours it reappears. This happens due to changes in body temperature. When we engage in physical exercise, being warm can lead us to experience that decrease in appetite. When that temperature drops, we feel hungry again and need to consume calories.   We recommend: Healthy Snacks