Eat cakes and not get fat: myth or reality?
Eat cakes and not get fat: myth or reality?
What to do if the path to an ideal figure is barricaded by a wall of delicious buns, fresh cakes, and favorite sweets? Let us find answer to this burning question together.
- Do not eat between meals
Nutritionists warn that weight gain is directly related to the level of insulin in the blood. High-carbohydrate snacks cause a sharp jump in sugar, and therefore a rise in insulin. There should be a break between each meal - at least 4-5 hours. During the eating window, we should never consume fast carbohydrates. If you cannot give up sweets, indulge yourself during your main meal. This way you will avoid sudden insulin spikes.
- Carbohydrates for dessert
This process is also related to the fact that sweets should be consumed at the end of the meal. Then blood sugar will rise gradually, digestion will start and the absorption of protein, fats, and fibre will begin. This way you can avoid developing insulin resistance.
- Take sweets in the morning
If you cannot live a day without a piece of cake or chocolate, eat them in the first half of the day - for breakfast or at least for lunch. This way the energy received will be spent on physical and mental activity. Nutritionists warn: when we eat sweets after 4 p.m., it disrupts the circadian rhythms of insulin and, as a result, swelling and the formation of the most dangerous visceral fat appear.
- Know when to stop!
Sweets are very insidious, and over a cup of tea with good company it can be very easy to eat a huge mountain of sweets instead of the planned one and only “yummy”. According to nutritionists, if a person’s diet consists of 80% healthy foods, 20% of violations will not cause much harm. It is important not to reproach oneself for eating sweets, which is why know your limits.
- Breakfast should be
Breakfast is not just a meal but an anti-stress for the body. After all, after an 8-9 hour night interval, the brain receives a signal about food available after fasting. Having a hearty breakfast reduces the need for constant snacking. Try to keep your morning meal rich and varied: a sandwich and coffee are far from the best option. But a combination of proteins (eggs, fish, poultry), fats (ghee, sour cream and cottage cheese, avocado), fibre (greens, vegetables), complex carbohydrates (cereals, berries, fruits, whole grain flour) is a good choice. If breakfast is thus varied and complete, then you simply will not be able to overeat the “sweets.”
- Composition
The fewer dyes and preservatives in the desired chocolate bar, the greater the chance that by eating it you will not cause severe damage to your figure and health. Each chemical compound is a blow to the liver. Therefore, if the composition contains vague formulations, such as ‘sodium benzonate’, ‘natural flavors’, it is better to avoid such products.
- Healthy food treats
Today there are many opportunities to enjoy something unusual without violating the rules of a healthy diet. These are baked goods made from gluten-free flour, desserts based on coconut, nuts, and seeds. Yes, high-quality healthy food sweets are quite expensive, but it is sometimes better to indulge in such a healthy dessert and be sure that it will not harm your figure or health, than to eat sweets with a questionable composition and put your body at risk.
