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Healthcare

Can you gain weight from diet?

Did you know that the rates of obesity in society have increased when supermarkets receive products marked with the term low-fat? The problem of obesity has increased due to the misconception of consumers that if the product contains fewer calories, then it can eat more. Consumers’ knowledge derived from product labels and advertising of producers has unfortunately proved to be a big fraud. 

It should be emphasized that dietetic products (light products), ie containing less fat than standard ones, may also contain empty calories. According to the regulations, the manufacturer may put on the label the word light, light or reduced content only if the reduction in the content of the selected product component is at least 30% compared to the traditional product. Do not throw all products into one category – on the shelf shelves there are dietary low-processed products containing a lot of fiber, and therefore more satiating. Their high intake probably does not lead to an increase in body weight, because fiber leaves the feeling of satiety for longer, and thus slightly reduces appetite. It is quite different for some fat-free products that contain artificial sweeteners or refined sugar (it’s difficult to determine what is more unhealthy). 

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They contain little fat, but a lot of salt and sugar 

Sweets, contrary to appearances, may contain a lot of salt. High sugar content is hardly a surprise. Sweet snacks with reduced sugar content can contribute to overeating. Consuming sweets with normal sugar content causes the consumer to feel satiated after eating such a product. Refined sugar does not give such an effect, and at the same time contributes to a rapid increase in the level of sugar in the blood, forcing the pancreas to release more insulin. Long-term persistence of such a state eventually leads to insulin resistance. In contrast to sugars, fats stimulate the secretion of leptin, the satiety hormone and cholecystokinin. They inform the brain that the body does not need more food. 

Unhealthy fat replacements 

Too low fat intake therefore leads to a situation in which the brain receives a satiety signal too late, even though the meal has already provided an adequate or excessive dose of calories. In addition, fats play a large role in giving the products the right flavor and texture. Just compare eating an entire egg to eat scrambled eggs with proteins. By removing fat from the product, the producer must therefore increase the content of carbohydrates, refined sugar, sodium and starch in order to maintain the proper consistency and taste of the product. The caloric value of a low-fat product may therefore be slightly higher than the calorific value of a product with a normal calorie content. 

One of the interesting examples of low-fat products, which are better avoided is fruit yogurt with low fat content. Before you buy it again in a grocery store or supermarket, check how many sugars it contains. The same applies to normal and light mayonnaise. Remember that refined sugar is not the only sweetness added to low-fat products. Instead of refined sugar, producers may add, for example, the glucose-fructose syrup concealed under different names. After eating products containing such ingredients, the level of sugar in the blood and the amount of insulin secreted by the pancreas go up. 

Pay attention to the portions 

It is worth paying attention to the number of eaten portions. To a large extent, fat-free products are sold in larger portions and in larger quantities consumed. Many consumers are under the mistaken belief that if a product contains fewer calories, it can eat more. 

On the other hand, the high sugar content is also of great importance. The rapid increase in the level of sugar in the blood causes the insulin to lower it as rapidly (the pancreas works at full speed). Then the consumer again feels a strong appetite, colloquially called wolf hunger, which consequently leads to the consumption of the same amount of fat or more that would be consumed by eating a portion of a product with a normal fat content. 

For some products, versions with normal fat content and reduced fat content have similar calories. Such products will not allow you to lose weight because the energy balance does not change – it can still be positive for the reasons explained above. 

At present, the boom for low-fat products has slightly decreased, because it turned out that this reduction in sugar consumption is more helpful in slimming than the abandonment of fat intake. 

Choose healthy fats 

Recently, a team of nutrition scientists at the Harvard School of Public Health encouraged avoiding low-fat thinking and terminology, and focused on eliminating trans fats from the diet and introducing healthy fats into the diet. In the light of current knowledge in the field of dietetics, a person needs healthy fats to reduce the level of body fat and prevent disorders of hormonal management. Instead of focusing on looking for fat-free products, it’s better to focus on avoiding unhealthy fats and introducing fat-rich foods necessary for maintaining health into your diet. 

Fats that should not be avoided 

Monounsaturated fatty acids is a category of fats, which include omega-9 acids contained in avocado, olive oil and omega-7 contained in macadamia nut oil and sea buckthorn oil help to control the appetite and reduce the level of unhealthy LDL cholesterol, and at the same time reduce the states inflammatory and take care of a healthy heart. In turn, polyunsaturated fatty acids is a category of fats, which include omega-3 (sea fish, seafood, walnuts, linseed, chia seeds) and omega-6 (unprocessed seeds and nuts, sunflower). The balanced intake of omega-3 and omega-6 acids is very important to take advantage of their pro-health properties. Excess omega-6 fatty acids in the diet can be unhealthy and cause inflammation. The result of deficiency of omega-3 and omega-6 acids in the diet may be allergies, eczema, inflammation, concentration and memory disorders. 

Trans fats – the most unhealthy type of fat 

The most unhealthy type of fat are trans fatty acids, also called hydrogenated or partially hydrogenated fats. Their main source are, among others, margarine, salty and sweet snacks, confectionery, most highly processed food, popcorn made in the microwave. 

Unfortunately, trans fats can even be found in products advertised as diets, with reduced fat content, because they are created in the food processing. Trans fats cause an increase in LDL cholesterol and a decrease in the level of good HDL cholesterol. There is no established safe level of consumption of these fats, which for the consumer means that he should avoid them at all. 

Summary 

By answering the question posed in the title, you can gain weight from diet food. The increase in body weight is not dependent on which labels the products are chosen by the consumer. Weight gain is determined by the daily energy balance. If it is positive, the scale indicator gradually moves towards higher values. Choosing diet products does not guarantee weight maintenance, and in some cases may even contribute to the deterioration of blood lipid profile and weight gain, as evidenced by the cases described in this article. 

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You can read also: Gainers: when to use them? Effects and dosage of gainers

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Healthcare

Why do not my muscles grow?

Views on how to eat properly to effectively build muscle mass is no less than the theory of the most effective ways to lose weight. The multiplicity of various beliefs, the multitude of their interpretations and the commonly prevailing misinformation make many people build their masses from the wrong side, often at the outset often making elementary mistakes and thereby partially slowing down or completely frustrating progression. 

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For some of us it seems that to grow it is enough to intensively and regularly exercise and eat several times a day chicken breasts, rice, oatmeal, eggs and skinny dairy products, and drink weight gainers and protein supplements. On the Internet forums you can often meet with entries like I eat a lot of meat and rice, I take nutrients and supplements, and yet I do not grow, what should I do? The reason why these activities quite often do not bring the desired effect in the form of weight gain is too low energy supply. The key meaning here is the quantity, which is often a completely neglected issue. A clear weight gain is possible only when it is possible to obtain an energy surplus in relation to the daily demand related to, among others, with work, study or physical activity. 

As it is commonly known, muscles are made of bricks called amino acids, whose food source are protein-rich products such as meat, dairy products, fish and eggs. It is quite popular, therefore, that the rate of increase in muscle mass is proportional to the intake of proteins. The effect of this way of thinking are diets characterized by disproportionately high protein intake in relation to energy nutrients. Too high protein supply, with too low intake of carbohydrates and fat in the case of many people may hinder mass building. In the absence of an adequate balance, much of the amino acids consumed, instead of getting to the muscle tissue is used as an energy material, which in practice is extremely inefficient. In addition, people who eat too much protein may experience a prolonged feeling of satiety after eating meals, which makes it difficult to cover an increased energy demand. 

Although it may seem that the evil spirit of fatal phobia has been swept up thanks to scientific publications and research results, which clearly showed that elimination of this ingredient from the diet is not good for anything, still in some circles the view is that diet targeting non-fat increase body weight, fat should be almost completely deprived. And so many people, according to this assumption, making scrambled eggs separates yolks for proteins, uses only skimmed milk for post-workout cocktails, and for lunch only eats very lean meats. In fact, such an approach is not only unjustified, but it can even make it difficult to build a mass. Based on only low-fat products, it is difficult to satisfy the increased energy demand, and in extreme cases, I may be deficient in important nutrients such as fat-soluble vitamins or omega-3 fatty acids. 

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You can read also: How to build muscle mass?

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Healthcare

Muscles prolong the lives of cancer patients

An interesting discovery was made by oncologists from America, which they described in Clinical Cancer Research. They described the issue where the amount of muscle mass was related to the life span of people affected by an incurable cancer. What’s more, the amount of muscle mass also influences how they survive treatment with chemotherapy. 

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Study

Researchers studied 40 women with an average age of 55 who had impossible breast cancer metastases. They were treated with chemotherapy (taxanes) to prolong their lives, and for this purpose the treatment seemed to be effective. More than 60% of women found sarcopenia as a result of the study (it is a medical term used to determine the loss of muscle mass as a result of aging). 

 

Results

Women who had significant losses in muscle mass encountered more problems in the course of the chemotherapy process than people with more muscle mass. More often they appeared in the hospital due to poisoning of the body of the 3rd degree, than women with more muscle mass.

What’s more, women with sarcopenia died within one year of starting chemotherapy, and women with normal muscle mass survived for two years and more. 

Conclusions 

The data obtained allow scientists to calculate a suitably adjusted dose of chemotherapy calculated on the amount of muscle mass, which will more effectively lead to a therapy that supports the length of survival. 

What’s more, the researchers also received valuable information on the fact that the length of survival is related to how much muscle mass the patients have. Therefore, the priority should be to maintain as much muscle mass as possible, which will determine the patient’s survival. 

The current methods of preventing sarcopenia are focused on supplementation with omega 3 acids, a properly balanced diet as well as a matched resistance training. 

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You can read also: 10 Ways to protect yourself from cancer

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Healthcare

How to get on a mass diet?

If you are looking for ways to increase muscle mass, then probably already convinced or soon you will find that in addition to training is also a proper way of nutrition. You need above all a caloric surplus, i.e. you have to eat more than your current needs. Such a positioning, however, does not exhaust the subject. Slim people often eat sweets, junk food, and sweet drinks in an act of despair, and after some time it turns out that it’s true that it has managed to take on a mass, but … at the waist. It is important to take care of the quality of food you eat, because if you push yourself mainly donuts, you will quickly get to them. So what should you do? 

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First you need to set a real goal. In case you plan to add 6kg of weight and 3cm in biceps for the next month, you will definitely be disappointed. Assume that you will be 1 – 2kg a month. If this progress seems unsatisfactory, think about how much you can get during the year. The truth is that the slower the weight gain – the better quality it gets. 

Once you set your goals and priorities, calculate how much calories you need to achieve them. Nutritionists in their practice often use mathematical programs and formulas to calculate the energy demand, i.e. to determine how many calories are needed for a particular person. You can of course go to the dietitian for help, but you can also make the calculations yourself using a simple device http // potreningu.pl / kalkulatory / bmr. After entering your height, weight and age and selecting the option for physical activity, a result will appear that approximates your caloric demand. What’s more, the program will indicate how much carbohydrate, protein and fat you should supply. 

Once you know your needs, compare them with the amount of calories you currently supply. So you have to analyze your menu. It will help you in this simple device, or calorie eating calculator http / / potreningu.pl / kalkulatory / calorie. You can add and subtract meals, introduce and combine food products and change their weight using a very extensive database, and the program will count how much energy, protein, carbohydrates and fat you supply.

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You can read also:  HMB – supporting the building of muscle mass

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Healthcare

Diet for mass for people with rapid metabolism

Although it might seem that the primary goal of physically active people is to improve the condition and reduce the level of body fat, in fact many people are struggling with a problem of a different nature. Well, there are such individuals who, despite the fact that they eat a lot, can not increase their weight, and each additional centimeter or kilogram gained is a long-term struggle with too rapid metabolism. In this guide I will try to present a few simple rules of composing a menu for resistant, eternally lean individuals who are hard-pressed to develop musculature. 

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There are countless guides on how to eat to consistently improve the aesthetics of the figure. Unfortunately, most of them concern nutritional strategies promoting fat loss. There are far fewer articles dealing with mass construction, and worst of all, the advice they contain is often very conservative, which makes them unsuitable for more resistant individuals endowed with ultra-fast metabolism. The result of this are the diets that are often put on the Internet forums desperate skinny, based on tasteless porridge on the water, dry rice, chicken breast and defatted curd eaten before bedtime. Let’s say it clearly and clearly this way of eating has not been, is not and will never be effective! 

If you want specific effects – you have to choose specific products. Based on skimmed cheese, lean meat and proteins 

eggs are not the best idea. Do not be afraid of fat, because it carries one very important value, it takes up little space, and provides a lot of energy (more than carbohydrates and protein combined). 

It’s enough that instead of breasts with chicken, you can reach for pork, beef, giblets, chicken legs, and bonus will provide you with an additional several hundred kilocalories. Add soft rennet cheeses (like mozzarella) instead of lean curd and whole eggs instead of proteins themselves and – abracadabra – another dose of valuable nutrients. Thanks to such exchanges, you can raise a significantly daily energy supply without having to buy a set of new, larger plates. 

Chicken breast with rice and broccoli served without the addition of sauces and condiments will never be tasty enough so that anyone after eating one portion would still like to make an addition. However, when you enter the fast food bar and order a hamburger, a portion of fries and a cola (about 700 – 800kcal in total), after eating it turns out that you would add another sandwich or at least a dessert. Not only that, if my favorite hamburger puts you under his nose after the aforementioned chicken and rice with broccoli, you would probably find a place in his stomach. Becoming aware of this interesting dependence is very important for understanding a simple rule if we like something we will eat more! So make sure that the dishes will be in your culinary taste. This is not the point if you would feed a kebab booth, because you will not get far in this way, but you would remember that the food prepared at home can also be tasty … 

In the fitness world there is a cult of proteins. Protein is considered to be the most important nutrient in the athlete’s diet, which is never too much. Of course, this belief is not right, the protein can also be overdone and many people do it. In fact, a protein deficiency is rarely a limiting factor in the development of muscles. Sometimes even its excess can be a problem, because it speeds up the metabolism and, above all, reduces appetite. It has been known for a long time that high protein intake has an inhibitory effect on hunger – which is often used in the planning of high-protein diets. The daily supply of proteins in the range of 2 to 2.5 g per kg of body weight is also sufficient for physically active people. 

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You can read also: Creatine malate – increase in muscle mass

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If you want to finally break the stasis and start increasing your size, you should follow the above instructions. Remember, your diet must consist of specific (and not defatted) foods, your meals must be tasty – you would be happy to eat more, and the supply of protein in your diet can not be too high. 

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Health & Beauty Healthcare

The biggest diet myths about building muscle mass

Building muscle mass is theoretically a simple crossing. The most uncomfortable element is the large amount of food to be consumed during the day. However, around the increasing muscles, there are a lot of nonsense theories that have no support in the facts.