If you really want to lose weight, you should start by cutting out 'empty calories'... What kind of food is that?

 

<Four Typical M-Calorie Foods>

Alcohol=

Alcohol is a typical empty-calorie food. Alcohol contains 7Kcal per gram, but has no nutritional value at all. Alcohol serves as a source of sugar, accumulating fat in the abdomen, raising cortisol levels in the body, and increasing belly fat. Moreover, alcohol interferes with protein synthesis in the body. As a result, it hampers muscle creation and maintenance, relatively increasing body fat. High-calorie snacks eaten with alcohol are also one of the causes of weight gain.

Glazed Donut

Even donuts, which are popular among people of all ages, are high-calorie foods. In particular, two glazed donuts, which are coated with sugar after frying in oil, contain 469 kcal and 71.4 grams of carbohydrates per 100 grams (according to the Korea Food & Drug Administration's food nutrition data). They contain almost no protein, vitamins, or minerals. This nutritional imbalance ultimately makes carbohydrate metabolism difficult. For carbohydrates to be used as an energy source, vitamins and minerals must act as cofactors. Only then can carbohydrates be converted into ATP and absorbed into cells. Replacing meals with glazed donuts increases the likelihood that excess carbohydrates will be stored as fat. Moreover, blood sugar levels spike rapidly due to sugars like sucrose, leading to excessive insulin secretion. Repeated over time, this can cause obesity and diabetes.

Jelly=

Gummies are dangerous in that they provide almost no feeling of fullness even when eaten. The feeling of being full is due to the appetite-suppressing protein leptin secreted by fat cells. Leptin must stimulate the satiety center in the hypothalamus to induce a feeling of fullness. The factor that most influences leptin secretion is how full the stomach is, in other words, the volume of food consumed. No matter how much the main ingredient of gummies is carbohydrates, which are the primary energy source for our body, if you do not feel full, the total calorie intake can increase. Moreover, gummies also contain a lot of sugars.

▶Some salad toppings=

Some salad toppings such as croutons and bacon can also be considered empty calorie foods. Croutons are made by cutting bread into small pieces and frying them, adding a unique texture to salads and making them popular. However, they contain almost no nutrients and can have up to 200 kcal per handful. The same goes for bacon. Especially, crispy bacon contains many advanced glycation end products (AGEs) formed when proteins are cooked at high temperatures. These compounds can be a cause of chronic inflammation and cancer. It is better to add unprocessed eggs, tomatoes, or nuts to salads.

MT calorie foods are mostly sweet and tasty, so people tend to seek them out. Although we know it's better to cut back on them, it's not easy to do so. Let's learn some habits that can help reduce MT calorie foods.

▶How to keep a meal diary=

To reduce the intake of high-calorie foods, it is helpful to keep a food diary. By tracking when and how much high-calorie foods are consumed, it can assist in reducing their intake.

Develop a habit of eating vegetables

When you're hungry, it's good to develop the habit of filling your stomach with vegetables or seaweed. Vegetables contain a large amount of water and fiber, which help maintain a feeling of fullness. They are rich in various vitamins and minerals, which are good for health, and they make it easier to resist the temptation of zero-calorie foods.

Eating nuts

Instead of sweet snacks or jelly, try eating nuts. Nuts contain 150 to 200 kcal per 30g, which is not low, but they are high in not only protein and fat but also mineral content. They are nutrient-dense foods. In fact, there are studies showing that eating nuts just two to three times a week can reduce the risk of weight gain and diabetes.