Whole foods DO NOT lose weight on their own, they only satiate
At present we can find a very large diversity of myths and common mistakes in food, that despite knowing that they are not really true, even today continue to the bottom of the cannon because many people do not know the reality for sure . That is, there are legends related to certain foods, which however do not have any kind of scientific basis.
And why do these myths continue? Very simple: on the one hand many food brands take advantage of the ignorance that most people have about certain supposed benefits of a food, and disseminate it as such from an advertising point of view. On the other hand, that lack of knowledge also has a lot to do with it, which means that this myth continues to be passed from mouth to mouth even though it is not true.
An example of this is the belief that whole foods do not lose weight. How many times have you not heard? "Eat whole foods in your weight loss diet, because they help you lose more weight." However, it is a complete error, and then we tell you why.
Why whole foods do not lose weight
Whole foods do not lose weight because of something very simple: Its energy content is the same as that of refined foods; that is to say, they have the same calories.
However, having a higher fiber content, they have a satiating effect which means that the person who consumes them usually tends to eat less; consequently, lose weight.
But not because whole food by itself is thin (and therefore has slimming qualities), but by the satiating effect of its fiber content, in the same way as any other food rich in fiber, as is the case of wheat bran, flax seeds or wheat germ.
Of course, from a nutritional point of view, the consumption of whole foods is essential when it comes to following a lifestyle as healthy as possible, and should in fact replace the consumption of its refined variants.
For example, substitute regular pasta for whole-wheat pasta, white bread for whole-grain bread, and refined breakfast cereals rich in sugar for whole grains.
What does it mean that whole foods satiate?
Unlike what is popularly thought, the fact that an integral food is included in a weight loss diet does not mean that it has slimming qualities or benefits by itself, but that by including it in the diet, it can positively help the time to lose weight thanks to the fact that it contributes satiating effect.
This means that, these foods, produce a decrease in appetite at the time of consumption, so that if we choose a group of whole foods in our food, we will eat less because we will be satisfied before. Especially if we eat slowly.
Of course, when we consume some type of integral food not only is it essential to eat slowly, but to chew it well. Why? As you know, the process of digestion begins in the mouth, at the same time we start chewing food. Therefore, we will be able to better digest the fiber, and therefore whole foods as a whole, if we chew them well.
In addition, when eating slowly, we will also tend to consume a smaller amount of food, since we will give time for our digestive system to send the necessary signals to the brain to indicate that we are already satiated.
How to substitute white and refined foods for their integral option
The truth is that if you want to consume more whole foods, and add them to your diet easily, it is very easy to substitute those white and / or refined foods for their integral variety. For example:
- Whole grains:The best option is to opt for whole-grain varieties of the majority of cereals that we consume daily. It is important to substitute white rice for brown rice, common wheat for the whole wheat variety ... There are also other cereals that, by themselves, are usually integral. It is the case of oats.
- Breads:There is nothing worse for our health (and for our weight) than to consume white bread daily. The best? Choose bread made with wholemeal flour. And that, at least, have a percentage of integral flour greater than 10% in the composition of ingredients.
- Pasta:Whether it is spaghetti or macaroni, or any other type of pasta, it is best to avoid white or yellow pasta and replace it with its whole variety.
Nowadays it is tremendously easy and simple to find ourselves in the supermarket with integral options for the majority of food products that we consume daily. But yes: we must always focus on the labeling of those same products, to make sure that, indeed, the ingredients with which they have been made are integral to an adequate percentage. This article is published for informational purposes only.You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesFiber Diet