If you keep failing every time you try to diet

1. If you keep failing despite working hard on your diet

 

It is necessary to examine the foods you usually eat.

 

3. If you frequently consume empty calorie foods

 

4. The effects of dieting are likely to be minimal.

 

5. Conversely, body fat may increase and weight may go up.

 

6. It refers to foods that have no nutritional value and are high in calories.

 

7. Foods primarily composed of sugars or fats that are low in satiety are considered empty calorie foods.

 

8. Snacks, donuts, cakes, carbonated drinks, alcohol, etc.

High-calorie, high-fat donuts and cakes are empty-calorie foods.

 

Increased risk of cardiovascular disease with excessive intake

 

 

1. Donuts, cakes, etc. contain almost no protein or vitamins.

 

2. On the other hand, the calorie content is excessively high, with a lot of saturated and trans fats.

 

3. Excessive intake, obesity, arteriosclerosis, myocardial infarction, cardiovascular diseases

 

Trans fats should be consumed at less than 1% of the total energy intake.

 

For an adult consuming 2,000 kcal per day, trans fats should be less than 2.2 grams.

Carbonated beverages with low satiety due to liquid nature and high sugar content

 

Alcohol is also a representative empty-calorie food.

 

 

1. It has high calories, but because it is liquid, it provides less satiety.

 

Vitamin and mineral levels are severely lacking compared to the amount of protein.

 

3. Causes a rapid increase in blood sugar. The risk of diabetes increases.

 

4. The conversion of glucose into fat in the body as a cause of obesity

 

 

 

Alcohol with 7 kcal of energy per 1.1g

 

2. It has higher calories than carbohydrates and proteins.

 

3. There is no nutritional value at all.

 

4. Alcohol accumulates fat and causes belly fat.

 

5. Inhibition of protein synthesis necessary for muscle formation and maintenance

 

6. Raises triglyceride levels, causing hunger even when not feeling hungry

 

7. Pairing high-calorie snacks is a shortcut to obesity.

Check your eating habits and ensure you get a variety of nutrients.

 

Developing a habit of eating vegetables and nuts as snacks

 

 

Check your eating habits if you do not achieve your target weight.

 

Ensuring the three major nutrients (carbohydrates, proteins, fats)

 

3. Ensure adequate intake of vitamins, minerals, and dietary fiber.

 

4. Record to identify your own patterns

 

 

1. Find alternative foods

 

2. Eating vegetables rich in water and dietary fiber or unsaturated fatty acids and

A habit of eating nuts containing antioxidants and other beneficial compounds

 

3. Even if you only eat nuts two or three times a week in reality

Research findings indicate a reduction in weight gain and the risk of developing diabetes.