Some research implies your body can accommodate a lot more carbohydrates than fat. Compared to a study looking at a small increase of 40g of fat overfeeding on a normal diet, where just about all additional fat intake was stored as fatty tissue A couple of studies suggest there may be a difference between the type of fats and carbs consumed, with saturated fat and sugar promoting more fat storage than unsaturated fats and complex carbohydrates from whole foods Even more interestingly, overfeeding on protein may lead to increased lean mass instead of fat and less weight gain overall.
The average person can store up to grams of carbs in their muscles and grams in their liver, totaling 2, calories of carbs On the flip side, the body has an almost unlimited capacity for storing fat.
Protein is stored differently, when consumed it is broken down and used for bodily functions, increasing muscle mass, used for immediate energy, or stored as fat. Will eating 3, calories more than your maintenance result in 1 pound of fat gain?
And you did not compensate with added physical activity, the following would theoretically result Nor is it guaranteed science, but just an estimate of what could happen. This calculation also doesn't include any alcohol intake! Luckily with a little time and patience, most of this will subside.
But if you are looking for a few quick tips to soften the blow and getting you feeling back to normal sooner, here are some easy ways to bounce back. Even though you are probably retaining water, it still helps to keep flushing your system. Staying hydrated will prevent you from storing any more water weight and may help balance your mood and your appetite 14 , Dried fruits are rich in nutrients and calories, with one-quarter cup of dried cranberries containing around calories.
Many people prefer dried pineapple, cherries, or apples. Dried fruit is widely available online, or a person can dry fresh fruit at home.
Dark chocolate is a high fat, high-calorie food. It also contains antioxidants. A person looking to gain weight should select chocolate that has a cacao content of at least 70 percent. Instead, select cereals that contain whole grains and nuts. These contain healthy levels of carbohydrates and calories, as well as nutrients such as fiber and antioxidants. Eggs are a good source of protein, healthy fat, and other nutrients. Most nutrients are contained in the yolk. Oils, such as those derived from olives and avocados, contribute calories and heart-healthy unsaturated fats.
A tablespoon of olive oil will contain about calories. Cheese is good source of fat, protein, calcium, and calories.
A person looking to gain weight should select full-fat cheeses. Full-fat yogurt can also provide protein and nutrients. Avoid flavored yogurts and those with lower fat contents, as they often contain added sugars.
The foods above can help a person to increase their calorie intake in a healthy way. This will help a person to gain weight safely and efficiently. Read the article in Spanish.
In addition, studies show that people who take the stairs have improved overall fitness and better heart and brain health 38 , 39 , When people are hungry, they are more likely to eat larger portions of food. In addition, hunger can increase your cravings for unhealthy foods 41 , 42 , Just remember to keep your portion sizes at meals in check.
Otherwise, eating too many healthy snacks alongside large meals can still affect your waistline. You can find many delicious healthy snack ideas here. Healthy fats like avocado, coconut oil and olive oil are an important part of a healthy diet. For example, a single tablespoon of olive oil contains calories. If you add multiple spoons of oil to your meals, the calories can add up quickly Although healthy fats are high in calories, they are nutritious and should not be avoided.
Instead, aim to get most of the fat in your diet from whole foods like salmon and avocado. These foods are more filling than oils alone. In addition, aim to eat a good balance of healthy fats, lean proteins, fruits and vegetables.
This should naturally balance out your diet and lower your daily calorie intake. Not only can a shopping list help you save money, but it can also stop you from making impulse purchases, which are often unhealthy.
In fact, several studies have found that people who shop with a grocery list are more likely to eat healthier, carry less weight and save more money 45 , This popular beverage is not only energizing, but it is also loaded with antioxidants and beneficial nutrients. However, research shows that over two-thirds of Americans add cream, sugar, milk and other additives to their coffee , which can make it unhealthy.
This means your coffee habit might be contributing to fat gain For example, a tall latte from Starbucks has calories. Making a switch to black coffee can provide you with the same caffeine hit without the extra calories 49 , Fewer than 1 in 10 Americans meet the recommendations for fruit and vegetable intake Not only are fruits and vegetables loaded with beneficial nutrients, but they are also quite low in calories, which is great for your waistline Many studies have also shown that people who eat more vegetables and fruits are more likely to be at a healthier weight 54 , For example, common salad dressings like ranch, bleu cheese and Caesar dressings contain between to calories per standard serving 56 , 57 , To put this into perspective, it would take you 30 minutes of walking at a moderate pace to burn off just the salad dressing Instead, try to cut back on the salad dressings as much as possible, as they can easily add calories to your diet.
Or better yet, opt for a low-calorie salad dressing like a vinaigrette. In one study of 11 people, scientists found that people who had regular mealtimes felt less hungry before a meal and more full after a meal. This means people with irregular mealtimes may often feel more hungry and eat more food Most concerning is that people who have irregular mealtimes have a higher risk of chronic diseases.
This includes metabolic syndrome, heart disease, insulin resistance and poor blood sugar control 60 , How long it takes to gain weight differs from person to person and is dependant on multiple factors. However, it is possible to put on weight as quickly as overnight — especially for women during their menstrual cycle. This means that a short period of eating more calories than your maintenance level may register as more of a slight glitch in your body, rather than having a major effect on your weight.
Calorie tracking apps can be used to monitor your daily intake Credit: Getty.
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