So we decide to ask a real good nutritionist to create an effective meal plan filled with healthy foods. Getting to the kitchen and making fit recipes has become a routine – it can be even pleasant -.
I, for one, think we’re on the right path here. I mean, investing in a healthy diet is surely a good shot if you’re aiming at losing weight, gaining lean mass and getting healthier.
The thing is that, no matter if they’re good for us, some of these foods can contribute to weight gain. That’s right! Gaining weight! Sounds crazy, but it’s a true story.
- Oleaginous fruits
Cashews, walnuts, almonds… They’re super healthy, rich in antioxidants, vitamins and minerals. But they surely contain too many calories.
|Cashew nut||100g||574 kcal|
|Brazil nut||100g||664 kcal|
* Source: Patrícia Bertolluci Nutrition Consulting Website
See? Moderation is the key. The oleaginous fruits must be part of our meals, but be careful. “We recommend ingesting, for example, 2 Brazil nuts, 7 cashew nuts or walnuts ”, instructs Jéssica Berto, a nutritionist at Estima Nutrição.
Fruits are rich in fibers, vitamins and minerals, but, as we all know, they’re rich in frutosis, simple carbs, which, when consumed in excess, is stored as fat in our bodies (the muffin top we know well of).
Plus, the excessive ingestion of fruits can contribute to the increase of glucose (sugar) in the blood. And that could lead to diabetes type 2 (in case you ingest too much of other foods that raise blood sugar levels too).
“To avoid having fruits sabotage your diet, we recommend controlling their amounts and balancing their intake by adding fibers (oats, all bran cereals) or protein (chia, for instance) ou good fats (lynseed), which will reduce its glycemic index”, points Jéssica.
This is an all-around item. The avocado is in general recommended to be consumed a few moments before going to bed since it’s rich in fibers and good fats – monounsaturated -, nutrients which can keep us satiated for longer periods (especially when we’re resting).
Besides that, it also contains antixodants, which are really important in the functioning of our organism because they fight free radicals, putting a stop to premature aging and other problems.
Well, but there’s a downside to avocado: its big calories. 350, to be precise (1 whole unit). That’s why we shouldn’t eat more than ¼ of a unit.
- Whole foods
Changing rice, pasta and bread made with refined flour for their whole versions is indeed important. Because the whole versions are filled with fibers, which increases satiation, plus the complex carbs (making the release of sugar in the blood slower, avoiding insulin peaks).
However, the calories contained in whole foods are actually the same as you’ll find in their regular versions. That’s why its intake should be controlled. In that case, we recommend seeing a nutritionist so that they can set the right amount of it in your meal plan. All that considering your routine, workout frequency and type, of course.
- Dark Chocolate
If you, like so many people, enjoy some chocolate after meals and, of course, has picked its dark version, which contains polyphenols, antiinflammatory and antioxidant substances, you should know you’ve made the right choice. However, watch out for the amounts of chocolate you eat every day. About 30g of dark chocolate has 155kcal, 9g of fats, 5g of which are saturated. It’s too much, isn’t it?
A tip to help you control its amount is buying the 70% cocoa versions of it and eating only two squares of that. No more.
- Light foods
There are people who think light foods contain nearly no calories. Well, not so fast, my friend. They do contain calories and, according to Jéssica, they are only classified as “light” when they have a reduction of at least 25% of their calories or of a certain substance in comparison to its regular version. “That is, you should not eat as much as you want just because it’s light”, the nutritionist alerts.
That is the point: The light version, sometimes, doesn’t mean there’s a reduction of calories. Sometimes some other nutrient has been reduced. That’s why it’s important to keep an eye on labels and understand nutritional facts. Plus, never eat more than the nutritionist’s recommendation. Or else, you know: weight gain is a given.
Yeah, even yogurt. That little cup of yogurt can also be the culprit of your diet. I mean, that if you choose the version with the fruit pieces. That’s an industrial combo of yogurt and fruits that can increase the number of calories you’re eating, plus the sugar.
Pick its plain, fat-free version, and sweeten it with half a unit of fresh fruit and some honey.
- Cream Cheese
Okay, I agree fresh bread and cream cheese is a godly combination. But if your objective, like mine, is to lose weight, well, careful there. After all, it contains a high level of saturated fat (the one that’s bad for your heart, other than high concentration of sodium).
You can include it in your meal plan, no problem. But the nutritionists say it must be moderated. Do not eat more than a teaspoon a day, or even better: Change it for ricotta cream, which has much fewer calories and less fat.
I have to admit I was surprised at this one too. Also known as soy cheese, tofu is full of iron, calcium and proteins. It’s an excellent combination if you’re searching for a healthier lifestyle and weight loss, isn’t it?
The question is how you prepare it. If you’re thinking of something containing oil or olive oil, think again. Because the soy cheese can absorb much of this oil, making the little white square a real caloric bomb.
Therefore, have your tofu as it is. But if you decide to warm it up a little, use 1 tablespoon of olive oil only.
- Gluten-free and Lactose-free Foods
After learning gluten and lactose can be the agents of allergies, many people have started to search for products that are free of them in order to reduce water retention and consequently lose weight.
Well, the point is that some of these gluten and lactose free foods can be filled with other substances, like sugar, for example. That’s why, as I said, it’s essential to read the labels and find the right pick for your goal: lose weight.
You can’t go wrong
Now you know which foods you should keep an eye on. Exaggeration is always a bad idea, even when it includes foods we think are healthy. You can’t be too careful when it comes to your diet!