Will dieting? See the advantages of not counting calories

Observe other nutrients from food before making their choices contributes to weight loss with health 

Worry only about the calories from food can be a trap for those who want to lose weight. This is because while ignoring the other nutrients present in the food and drink there is the risk of the person developing nutritional deficiencies and increase her chances of developing heart problems, strokes, among others.
What are Calories

DISCOVER 

The dreaded calories are the energy that food provides to our body as it is digested. The energy contained within those macronutrients, carbohydrates, proteins, fats and ethanol contained in alcoholic beverages. "Only macronutrients provide energy and, therefore, micronutrients are minerals and vitamins are not sources of energy," explains Roberta Stella, chief dietitian of the online weight loss program Diet and Health.

The amount of energy that provide these macronutrients is: 

Carbohydrate: 4 calories per gram Protein: 4 calories per gram Fat: 9 calories per gram, Ethanol: 7 calories per gram.
The weight gain is related to the amount of calories. "Each person has a caloric expenditure through weight, age and physical activity, the individual fattening because it consumes greater quantities of calories than you expend," explains nutritionist Rita Leite Novais, specializing in clinical nutrition.

Healthy fewer calories may not equal the diet 

However, take into account only the calories can result in nutritional problems. "We have to establish what is a healthy diet and lose weight, if the purpose is purely to lose weight counting calories is enough, but one can make a completely unbalanced diet," warns endocrinologist Bruno Halpern, the Brazilian Association for Medical Studies Obesity and the Metabolic Syndrome (ABESO).

This is because only the amount of energy does not necessarily provide the information that the food is healthy or not. A food or drink low-calorie refined sugar may have few healthy fats and low in fiber, vitamins and minerals.

Consume only foods low in nutrients over the long term can result in nutritional deficiencies and problems such as anemia, low serum vitamin B and iron, and low immunity, increasing the chances of flu, infections, viruses, worms and allergic reactions.

Escape of these nutrients 

For foods have better nutritional quality, it is important that some substances are present in smaller amounts. Stay tuned to the amounts of sugars or simple carbohydrates,

because in large amounts they can trigger rates of sugar in the blood, since the available glucose in them is quickly digested and enters the circulation. If the consumption of such foods is constant, increases the risk of insulin resistance, a situation that in the future increases the likelihood of type 2 diabetes.

The amount of saturated fats and trans fats in foods is also worrying. Both when consumed in excess favor heart problems, strokes, weight gain and even certain types of cholesterol present in the food câncer.O brings harm in large quantities, it may contribute to increased levels of bad cholesterol, LDL. The daily cholesterol intake should not exceed 300 milligrams. The excess sodium promotes hypertension and increased risk of cardiovascular disease.

To know what quantities are smaller, observe the nutrition table. "The interesting thing is that the food has less than 5% of the daily value. In the table there is a column indicating the percentage of the daily value," explains Roberta Stella.

What to watch in the nutritional table 

The first point to note on the nutrition label is the serving size. "The nutritional information of foods are given by a certain amount. It is important to know what amount analyzed so that if consumed, eg, double what is reported in the table, all values​​, calories and nutrients, are multiplied by two "guides Roberta Stella.

Also note the calories of the food, after all it is important to know how much power it provides. Avoid foods high in sugar, simple carbohydrates, saturated and trans fats, cholesterol and sodium.

Look eat those foods or beverages that have good amounts of fiber, that stimulate intestinal transit, vitamins and minerals, both essential for the proper functioning of the body.

Vitamin A is related to the immune system, the B complex are essential for the metabolism of lipids, proteins and carbohydrates, while the C helps to make the body more resistant to infection, and has antioxidant activity, and K is critical to maintain healthy bones and is also active in the clotting process sanguínea.Entre minerals are also many benefits. Selenium is good for the memory and for whom Alzheimer present, calcium and magnesium are important for bone health, zinc is necessary for the action of several enzymes and strengthens the immune system. Iron is important to prevent anemia.

Healthy fats, monounsaturated and polyunsaturated fats, are good choices for health. They are important in the brain, heart, immunity, wound healing, cholesterol, weight loss, has anti-inflammatory action, among other advantages.

It is important to focus on the percentages of nutrients and not in grams or milligrams. Smaller percentages than 5% of the daily value is considered low, and above 20% is a high amount.

Some foods may contain the same amounts of calories or less than others, but sometimes these higher calorie options may be better. "One example is the natural juices, they have more calories than a soda light, but also has more vitamins, minerals and antioxidants, while the other has a series of chemicals that are not good for health," explains Rita Novais.

Other examples are whole foods and common versions. Although breads, pasta and whole cakes have the same calories common, they are better because they are particularly rich in fiber. This nutrient improves intestinal transit, provides satiety and prevent the sudden increase in blood sugar levels in the body.

Certain fruits can also have almost the same calories of a chocolate bonbon, but the former will take more vitamins, minerals and fiber. Snacks with higher amounts of carbohydrates rather than proteins are also interesting because they provide satiety for longer.

Counting points and not calories 

The diets of points is one of the best examples of that weight loss happens even without counting calories. "It's easier to do the math. But the main advantage is that it adapts to the lifestyle of the person. When the diet is very definite chance of going wrong is huge," says Halpern.

The same diet but may have different methodologies. Some versions consider a basic account which point equates to 3.6 calories. Additionally, some versions of the diet of the points do not take into account only calories, but also other nutrients, which helps to elevate the nutritional quality of what is consumed. "In the method of dots Diet Diet and Health online program, for example, a point considered nutrients such as saturated fat, trans fat and sugars, which increase the score of food, fibers and decrease the score", Robert Stella explained.

The coordinate points varies according to the current weight and sex. At the end of the day it is expected that the quota is not exceeded, but also do not be lower than recommended, this helps the individual to have a healthy diet. "As the less healthy foods are more punctuated, of course, you realize you're spending a lot of points with little amount of food. So, most often, healthy choices are a way to stay within the daily score," explains Roberta Stella. By observing the points for so long, people also come to know what is best for their food.

Improve quality, but without forgetting the quantities 

Eating a balanced way is essential for healthy weight loss. However, they can not be ingested without limits. "You have to eat less, just improving the quality of food and drink is not enough for those who want to lose weight," Halpern note. So the calorie and healthy foods such as whole grain products, must still be consumed sparingly.