You follow a balanced diet, healthy enough (healthier than average, that's for sure). Your lunch is an ode to the best nutrition, the envy of your co-workers; Always so meticulously packaged, perfect for photographing and uploading to Instagram. You eat healthy and the whole world knows, but the scale seems not to be aware. The kilos do not come down and doubts emerge. But how can you get fat with such careful nourishment?, you think. Well, maybe you're making some mistakes despite putting all your efforts into healthy eating; But calm, those mistakes are easy to amend.
The first thing you should know is that "the term fattening is not the most appropriate," according to the opinion of the Coordinator of the Clinical Nutrition Group of the Spanish Academy of Nutrition and Dietetics and professor of the Isabel I University of Burgos, Néstor Benítez. The expert prefers to talk about gaining weight, something that may have different causes. "We can go up by fat, muscle and water mass, and the weight gain can still be maintained healthy habits," says the dietitian-nutritionist. The motives are diverse, but in most cases, they are Small Basic mistakes, easy to amend when you don't pay so much attention to what you eat and focus on how much and how you do it.
Nuts, essential but not unlimited
They are a very important food in a quality diet. They are fat-rich — from 30 to 60% of their composition — especially in mono and polyunsaturated fatty acids, such as Omega 3. They also provide a large amount of proteins, fiber, vitamins, minerals and bioactive compounds with antioxidant potential. According to a systematic review published in the journal Nutrients, eating walnuts "prevents and treats some risk factors related to chronic diseases, such as changes in glycemic metabolism and lipids, oxidative stress and inflammation."
But "on the basis that the recommendations of the World Health Organization establish a caloric contribution of 2,000 to 2,500 kilocalories per day for an adult male, and from 1,500 to 2,000 for women, 100 grams of raw walnuts will provide us with 688 kilocalories, the 34.4% of the 2,000 daily established ", calculates the member of the group of specialization in clinical nutrition of the Spanish Academy of Nutrition and Dietetics Lorena Enríquez. And stopping with them is very simple: a few to each time we enter the bug, scattered in the salad of lunch and dinner, crushed in powder to replace a refined flour... These are ways in which we raise your intake without even realizing it, and with that, the calories that we would like to limit. It is also useful to know what nuts to eat at every moment: pistachios alleviate difficult menstruation and almonds and pine nuts, knee pain.
Beware of oil, one tablespoon is 100 calories
Olive oil is the basis of the Mediterranean diet and a key component in the prevention of cardiovascular diseases, but the free liquid gold bar leads to weight gain. "One of the habits that we can get from mother without realizing it is olive oil; A soup spoon contains 100 calories! " warns Benítez. Now, stand to think how many tablespoons you've taken a day: between the one that goes to the morning toast, a couple or three to sauté the vegetables, another to dress the salad... And now multiply them for a hundred. Too much, right? "We must not stop consuming it, but always controlling the quantity because it causes the calories ingested to fire," says Benítez. And if the problem is that you have enough oil, you can freeze it.
The dangers that are not seen (but they do smell) of the sauté
The Abece of healthy nutrition starts by encouraging homemade food, real food . The pot sauté is thus replaced by chopped onion and grated tomato, poached over a simmer. It's a delight, but it can become a clockwork bomb as we unleash our culinary creativity and add "extras." "It is necessary to prioritize clean cookings that do not incorporate calorie sources, and a too dense sauce adds many, no matter how homemade. That does not mean that it is insane but, for example, the sauté takes a lot of oil. In addition, with the excuse you can incorporate some animal products that release saturated fats and also make them lose nutritional quality, explains Benítez. The best to avoid temptation is to opt for baking, steam and the pill, says the expert. Although it is also true that stop eating fat will not make you lose weight.
Lorena Enríquez adds that the energy of sauces and dressings "can go unnoticed because it goes in small amounts, but its caloric intake is very important. For example, the mayonnaise contains 685 kilocalories per 100 grams, and given that one tablespoon is 10 grams, each one that we incorporate to the plate adds 8.5 kilocalories. The same goes for the Caesar sauce: every 100 milliliters contributes 324 kilocalories, that is, that each spoonful that we put to the salad contributes 32.4 ". And the light mayonnaise is also fattening.
Completely healthy cookies do not exist
We all crave a little whim for a snack, or something sweet after eating. It's normal. The bad thing is to think that we can find a way to incorporate them into the diet, and that replacing a chocolate palm by a digestive type biscuit with black chocolate could be a step in the right direction. But it is not so; This type of product does not stop being processed calories. "A hundred grams of chocolate digestive biscuits are 493 kilocalories, 24.6% of the 2,000 daily established. And it is very common to abuse them, "explains dietitian-nutritionist Lorena Enríquez. A couple of these delicacies with breakfast and many others with the cafelito of the afternoon and add up to half a thousand kilocalories, and who has tried a digestive knows that there are no two without three... It's better to go from them if we don't want to get fat. In addition to this type of biscuits are usually added palm oil, so they also provide unnecessary saturated fats. This type of oil is also in cosmetic creams.
Yogurts with Bifidus (and with a lot of hidden sugar)
The scientific evidence supports the incorporation of probiotics in the diet as health promoters. "The best documented effects occur in intestinal disorders such as lactose intolerance, antibiotic-associated diarrhea and infectious diarrhea, allergy... And emerging evidence is accumulating on its possible role in other diseases. At the same time as consumer awareness grows, probiotics are becoming more popular and tend to represent one of the largest functional food markets. And dairy products, in particular yogurt, remain the most important vehicles for the delivery of probiotic bacteria to the consumer, " says a 2013 study of the Sismanogleio General Hospital in Vrilissia, Athens.
But beware, "nowadays it is very difficult to find a whole and natural yogurt. The majority that we find are industrialized in which there are up to 20 grams of sugar hidden per unit, "recounts the dietitian-nutritionist Benítez. A good way to detect these yogurts is when they go through the health claims in the package, "if the packaging says it carries Bifidus, which is very natural, it carries real fruit and has double fiber, most likely has a lot of sugar" , says the expert.
Control problems... With rations
Yes, homemade Macedonia is sanísima, but you can't zamparte five-person rations either. And as this example there are many. "It is healthy to eat five avocados, because it is a fairly healthy fruit and has very good vegetable fats (or if you want to raise your cholesterol)," says Benítez. But the computation of calories that must be taken into account is the weekly, not the diary: Eating several avocados every day can shoot the extra calories, and the unwanted kilos.
The problem is not yours, it's all. "There is something fundamental that we cannot lose sight of: today's rations have increased to an unsustainable amount. Each time we put more food rations and when we go to the restaurants the dishes are getting bigger, and so it is very easy to lose perspective, "concludes Benítez. That yes, with a bit of information and goodwill is easier to look good in Instagram and even the scale notice that you know how to control your weight, either a 10 or a 200 euros (which have their differences).