Many foods and products that are popular among people struggling with excess weight do not actually help them lose weight, and may even harm their health. Yulia Khruleva, endocrinologist and nutritionist at the Maroseyka Clinic, told socialbites.ca.
The nutritionist included smoothies and fruit juices, especially those made from vegetables and fruits, among such meals.
“Popular diets that use smoothies and juices without eating alternative foods for several days have no benefits compared to a varied diet. “Such diets can lead to exacerbation of existing diseases in people with impaired carbohydrate metabolism and pathology of the gastrointestinal tract,” warned Khruleva.
He also noted that a person should consume 5 portions of vegetables and fruits a day, at a rate of 80 grams per portion, and that natural unsweetened fruit juice obtained from fruits and vegetables is considered a portion regardless of the amount consumed. Avocado should be consumed carefully while losing weight.
“You have to take into account the calorie content of the avocado: an average fruit contains about 240 calories and 22 g of fat, which significantly exceeds the calorie content of more familiar fruits and vegetables,” Khruleva said.
The doctor also said that dieters should not rely on dried fruits.
“When you compare the nutritional value of whole fruits and their dried counterparts, you’ll notice that dried fruit has a much higher amount of sugar and calories per serving,” he explained.
Khruleva advised that ready-made muesli may also contain an increased amount of sugar, so when buying you should choose a product without additives and add low-fat yoghurt and your favorite fruit to the dish before eating.
The nutritionist warned that added sugar can also be found in dairy products such as yoghurt, cottage cheese or kefir.
“It is important to pay attention to the fat, protein, calcium content and the amount of added sugar, if any, in each product. It’s best to include medium-fat dairy products without added sugar in your diet, Khruleva said.
He also noted that protein bars can be harmful when losing weight.
“Some may contain added sugar and relatively high amounts of calories. The bar should contain at least 10 grams of protein per serving, 150-250 calories per serving, and less than 5 grams of added sugar, the expert said.
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