Do not gain weight with health .. Although this is a widely discussed topic in many health spaces, there are still many people who are poorly advised. When talking about these issues, we should not only consider malnutrition, because poor eating habits are also the cause of a large number of disorders in the normal development of the human body, and of course it is also the culprit of weight gain.
The evidence of how eating errors affect our lives is the increase in obesity, which is derived from excess fast food or sedentary lifestyle.
There are many people who go online to find a diet every day, mainly to lose weight. They forget that any of these alternative methods can only be used in conjunction with a proper diet that includes the nutrients that the human body requires to show satisfactory results. Regarding its correct development.
This imbalance of balance can lead to problems such as nutritional deficiencies, loss of appetite or the famous rebound, not forgetting the restriction of the intake of certain elements in the diet or health problems with excess of other elements.
Read also: Do Swiss chard make you fat?
The main purpose of good nutrition is to maintain the body’s homeostasis at the molecular and macro level of the system. This means that organisms have the ability to keep their internal environment stable, which is essential for their normal functioning; And it should be clear that to achieve this balance, the body needs to get every necessary nutrient in the right way.
Regular physical exercise involves not only talking about exercise, but also about the simplest tasks; The human body needs to obtain the fuel it needs from the synthesis of the nutrients contained in food, so depending on the quality of the food eaten and are fat, this is how these substances behave in the body. The basic nutritional requirements of the body.
First of all, it should be clear that nutritional needs of the human body they depend largely on factors such as size, age, sex, etc; However, there is an average value recognized in the necessary value of the human being, where we can find the famous 2000 calories a day.
Do not get fat with health, the calorie is a unit of measurement used to express the energy required to heat a gram of water to 1 degree Celsius; Since our body is made up of almost 70% water, there must be enough balance of calories to ensure that our organs maintain their function. As we all know, calories come directly from food, but each food group provides different levels of energy to the human body, such as:
- Protein: 20% -30%
- Fat: 40% -60%
- Carbohydrate: 20% -30%
In addition to the energy of these substrates, the human body must also have the correct balance of vitamins, minerals and water, which will provide a biochemical balance in the body to provide energy for all the activities we perform.
It should also be taken into account that too many calories in our body can lead to obesity, which is why most weight loss diets try to limit caloric intake.
Ideal nutrition model to avoid gaining weight with health
To explain this topic clearly and precisely, we will stick to the Nutrition Pyramid, which describes in a simple way the proportions of the different foods that should be included in the diet, depending on their importance in the human body and their importance in the importance of food. It is good or has an impact on health.
It is based on this concept that we find grains at the base of the pyramid, highlighting the general type, pasta, rice, bread, etc. These types of foods are rich in complex carbohydrates. In the nutritional pyramid we can find foods rich in fiber, such as fruits and vegetables, which must be provided to the human body in similar proportions.
In the smaller section, you can find ingredients derived from dairy products and the milk itself, as well as ingredients made up of red and white meat and eggs. This allows us to find pastry foods, desserts, oils, which usually require a lot of fat or sugar to prepare food, these foods are rich in simple carbohydrates and fats, they provide many calories, so it is recommended to reduce the reason for their consumption .
To plan a diet that meets the needs of the human body or adapts to the body goals that we outline, it is important to know each nutrient with which we will be associated in different diets and meal plans.
Proteins to not gain weight with health
These biomolecules are made up of chains of amino acids. Their functions in the human body are so diverse that they are necessary for life. Lack of normal protein levels can have serious consequences in the human body. Since they work as food for the muscles, they are often found in different diets to lose weight or gain weight, which is very common.
You may also be interested in:
Obtaining this important source of nutrition is very simple, but in some cases it is often financially expensive. The foods with the highest concentration of protein are red meat, eggs, whole milk and its derivatives, fish, beans and nuts.
The amount of protein required by the human body can be easily calculated by dividing the person’s weight (in kilograms) by two and then multiplying the weight (in pounds) by 0.5. The result will be the number of grams of protein you need to consume to meet your body’s needs.
Fats do not get fat with health
The whole series of lipids made up of carbon, hydrogen and oxygen is called fat. These important elements provide energy for the body, but their excess in the body can cause the body to accumulate, leading to a variety of diseases, including cardiovascular ones. We can divide fats into three categories:
Saturated fats and trans fats should be avoided because they are more likely to cause cardiovascular disease because they accumulate in the blood. At this point, nutritional planning has become an indispensable fact, since the contribution of red meat that provides proteins to the human body brings with it the problem that most saturated fats are of animal origin. Therefore, it is recommended to consume unsaturated fats that are mainly found in vegetables, in order to reduce meat consumption without sacrificing protein content.
Carbohydrates do not get fat with health
These compounds can effectively provide energy to the human body and can be found in a variety of foods, mainly bread, pasta, corn, etc. As for carbohydrates, it is mainly divided into two parts: simple types and compound types. This refers to whether they are composed of only one type of sugar, or if three or more of these sugars are present in their composition.
The correct balance of carbohydrate intake allows you to take better advantage of proteins, since when energy is insufficient due to lack of carbohydrates, the body uses protein and fat as energy to develop a slim figure.
It is important to note that moderate carbohydrate intake is very important for the human body, in order to avoid energy mainly from proteins, since proteins are stored in the muscles and therefore can cause instead of reduce body fat, we lose muscle and make our The body has lost its ability to compensate.
Vitamins and minerals do not get fat with health
When we talk about vitamins, we must understand fat-soluble and water-soluble vitamins, the first of which can highlight vitamins A, D, K and E. Water-soluble vitamins B1, B2, B3, B6, B12, etc.
Of the large number of minerals, we can highlight calcium, iron, phosphorus, zinc and some other minerals to a lesser extent. The human body can absorb these compounds from different foods it eats, but it is always necessary to add these compounds to ensure that the diet cannot fully obtain the acceptable level of the human body.
And finally, not to gain weight with health
Good nutrition requires a constant balance between the different compounds required by the human body. It can be seen that to achieve certain goals, such as weight loss, it is necessary to administer more or less certain foods. Controllable calorie deficiency can help to consume stored fat in the body, thereby reducing body weight to a more acceptable level.
Similarly, when it comes to gaining weight, they often make the mistake of feeding the body excessively and uncontrollably, which is not a good thing in the long run. A good diet for weight gain should focus on protein intake, and attention should be paid to carbohydrate intake that retains protein. Fat, although necessary, you must always be very careful.
You may also be interested in:
Staying healthy starts in your daily life, not just constantly wondering if food will make you fat. Good physical exercise combined with a heavy diet will allow any diet plan to have the desired impact.