Go to diet? See the advantages of not count calories
Observe other nutrients from food before making your choices contributes to health with weight loss
BY BRUNA STUPPIELLO - UPDATED 12/08/2014
HAVE HELPED PEOPLE 140 145
No need to count calories in your diet - Photo: Getty Images
No need to count calories in your diet
Worrying only with the calories of the food can be a trap for those who want to lose weight. This is because while ignoring the other nutrients present in the food and drink there is a risk of the person developing nutritional deficiencies and increase the chances of it developing heart problems, strokes, among others.
What are calories
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The dreaded calories are the energy that food provides to our body when it is digested. This energy contained in them comes from macronutrients, carbohydrates, proteins, fats and ethanol contained in alcoholic beverages. "Only the macronutrients provide energy and therefore the micronutrients that are the minerals and vitamins, are not energy sources," said Roberta Stella, nutritionist head of online weight loss program Diet and Health.
The amount of energy that these macronutrients provide is:
Carbohydrates: 4 calories per gram Protein: 4 calories per gram, fat: 9 calories per gram, ethyl alcohol: 7 calories per gram.
Weight gain is related to calorie intake. "Each person has a caloric expenditure by weight, age and physical activity, the individual fattening because it consumes a higher caloric intake than it spends," explains nutritionist Rita Milk Novais, specializing in clinical nutrition.
Fewer calories may not equal healthy diet
Less calories is not synonymous with healthy diet - Photo: Getty Images
Less calories is not synonymous with healthy diet
However, taking into account only the calories can result in nutritional problems. "We have to establish what is a healthy diet and lose weight, if the goal is purely to lose weight counting calories is enough, but one can make a completely unbalanced diet," says endocrinologist Bruno Halpern, doctor of the Brazilian Association for Studies Obesity and Metabolic Syndrome (ABESO).
This is because only the amount of energy does not necessarily provide the information that the food is healthy or not. A food or drink low-calorie may have refined sugar, few healthy fats and low in fiber, vitamins and minerals.
Consume only foods low in long-term nutrient can result in nutritional deficiencies and problems such as anemia, deficiency of vitamin B and iron, and low immunity, increasing the chances of flu, infections, viruses, worms and allergic reactions.
Escape of these nutrients
Get away from calorie foods and nutrients without - Photo: Getty Images
Get away from calorie foods and nutrients without
For foods have higher nutritional quality, it is important that some substances are present in smaller quantities. Watch the values of simple carbohydrates or sugars, for in large quantities they can fire their blood sugar levels, as rapidly available glucose them is digested and enters the circulation. If such food consumption is constant, increase the risk of insulin resistance, a situation that in the future raises the chances of type 2 diabetes.
The amount of saturated fats and trans fats in food is also worrying. Both when consumed in excess favor heart problems, stroke, weight gain and even some cancers.
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This cholesterol in food brings harm in large quantities, it may contribute to increased levels of bad cholesterol, LDL. The daily cholesterol intake should not exceed 300 milligrams. Excess sodium promotes hypertension and increased risk of cardiovascular disease.
To know what they are smaller amounts, watch the nutrition label. "The interesting thing is that the food has less than 5% of the daily value. In the table there is a column indicating the percentage of the daily value," said Roberta Stella.
What to watch for in the nutrition table
It is important to note the nutrition label - Photo: Getty Images
It is important to note the nutritional table
The first point to note in the nutrition label is the serving size. "The dietary food are given by a certain amount. It is important to know what amount analyzed so that if consume, for example, twice what is reported in the table, all values, calories and nutrients, are multiplied by two, "advises Roberta Stella.
Please note the food calories, after all it is important to know how much energy it provides. Avoid foods high in sugar, simple carbohydrates, saturated and trans fats, cholesterol and sodium.
Look drink those drinks or foods that have good amounts of fiber, that stimulate intestinal transit, vitamins and minerals, essential both for the proper functioning of the body.
Vitamin A is related to the immune system, the B complex are essential for the metabolism of lipids, proteins and carbohydrates, while the C helps to make the body more resistant to infections, and has antioxidant action, and K is essential to maintain healthy bones and also operates in the blood clotting process.
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Among the minerals are also many benefits. Selenium is good for the memory and to people with Alzheimer's, calcium and magnesium are important for bone health, zinc is necessary for the action of several enzymes and strengthens the immune system. Iron is important for preventing anemia.
Healthy fats, monounsaturated and polyunsaturated, are good choices for health. They are important in the brain, heart, immune, wound healing, cholesterol, weight loss, has anti-inflammatory action, among other benefits.
It is important to focus on percentages of nutrients and not in grams or milligrams. Smaller percentages than 5% of the daily value is considered low, and more than 20% is a high amount.
Some foods may contain the same amounts of calories or less than others, but sometimes these higher calorie options may be better. "One example is the natural juices, they have more calories than a light soft drinks, but also has more vitamins, minerals and antioxidants, while the other has a number of chemicals that are not good for health," explains Rita Novais.
Other examples are whole foods and common versions. Although breads, pastas and whole cakes have the same calories of common, they are better especially because they are high in fiber. This nutrient improves intestinal transit, provides satiety and prevent the sudden increase in blood sugar levels in the body.
Some fruits may also have almost the same calories of a chocolate bonbon, but the former will take more vitamins, minerals and fiber. Snacks with higher amounts of carbohydrates rather than proteins are also interesting because they provide satiety for longer.
Scoring points and not calories
The bread is healthier than ordinary - Photo: Getty Images
The bread is healthier than ordinary
The diets of the points is one of the best examples of that weight loss happens even without counting calories. "It's easier to do the math. However, the main advantage is that it adapts to the person's lifestyle. When the diet is very defined the chance to go wrong is huge," says Halpern.
The same diet but may have different methodologies. Some versions consider a basic account where one point equals 3.6 calories. Furthermore, some versions of the diet points do not take into account only the calories but also other nutrients, which helps to increase the nutritional quality than is consumed. "In the method of the online program Diet Diet and Health Points, for example, a point considered nutrients such as saturated fat, trans fat and sugars, which increase the food score and the score decreases fibers" explains Stella Roberta.
The coordinate points varies according to the current weight and sex. At the end of the day it is expected that the quota is not exceeded, but also do not be lower than recommended, it helps the individual to have a healthy diet. "As the less healthy foods are more punctuated, of course, you realize that you are spending a lot of points with a small amount of food. So, for the most part, healthy choices are a way to stay within the daily score," said Roberta Stella. Observing the points for so long, people also come to know what is best for their food.
Improve quality, but without forgetting the quantities
It is important to note how much to eat from each food - Photo: Getty Images
It is important to note how much to eat from each food
Eating a balanced way is essential for healthy weight loss. However, they can not be ingested without limits. "You have to eat less, only improve the quality of food and drink is not enough for those who want to lose weight," Halpern note. Then the calorie and healthy foods such as whole grain products should still be consumed sparingly.