In the previous article by “The Good Dietitian” – Violetta Król – the problem of snacking between meals was discussed. Readers had many interesting comments and questions, which the dietitian answers in this article. Violetta Król also explains that the causes of weight gain do not lie in consuming too many calories. And a good diet must be varied.
Calories – good or bad?
Anyone looking for advice on what to do to lose weight comes across information on television or in “glossy magazines” that advises avoiding meat and fat and recommends eating plenty of vegetables. Such a diet is supposed to reduce calorie intake and, consequently, lead to weight loss. Reports of this kind reinforce the belief that calories are something very bad, which must be carefully monitored. As a result, we avoid eating meat, eggs and dairy products. Instead, we consume salads, fruit juices, fruit and other light products.
This only makes the diet low in protein, fat and some vitamins, while rich in the simplest carbohydrates. Although fruit and fruit juices do not contain large amounts of calories, they are a source of fructose, while sweetened juices contain sucrose; in other words, they contain sugars that accelerate weight gain.
Meat is a source of valuable protein
We gain weight because of excessive consumption of simple carbohydrates, not calories. If we eat low-calorie meals but our diet contains too much sugar (carbohydrates) in relation to protein and fat, we gain weight, muscle mass decreases and the body becomes less firm.
It should be remembered that meat, fish and dairy products are sources of protein, which helps provide the proper structure of muscle fibres. Increased protein intake is particularly important when we undertake regular training. A lack of sufficient protein in the diet of people who exercise can contribute to a lack of progress and deterioration in body quality, and can even worsen health (increasing susceptibility to diseases and infections).
Foods rich in protein also contain fat. Therefore, choose lean meats, low-fat milk, low-fat yoghurts and lean fish, among others. There is room for all foods in a rational diet. For the body to function properly, it needs protein, fat, carbohydrates, vitamins and minerals. To provide all of these, the diet must be varied.
The Good Dietitian Answers
Can snacking be replaced with drinking various kinds of water, beverages or milk drinks, depending on individual preferences?
I wrote about snacking in the last article. I will only remind you that in a properly balanced diet there is no need to snack, because our body has everything it needs to function properly (protein, carbohydrates, fats, vitamins and minerals).
Will not following a diet and only playing sports cause a person to gain weight after the age of 30?
I am unable to say whether we will gain weight after 30 if we do not follow a diet and only play sports. Genetic factors will certainly be important here. However, healthy eating is not only a way to maintain a proper weight; it also means well-being and good health. In reality, many diseases are caused by poor nutrition. Especially today, when we are inundated with processed foods devoid of nutritional value. Therefore, I believe that each of us should eat properly, and if we engage in sport, this is particularly important. An athlete’s body needs significantly more nutrients.
Does a diet arranged by a dietitian produce any results when taking medications that cause an increased appetite and, consequently, weight gain?
The medications taken may affect the weight-loss process, but with a properly balanced diet and appropriately selected physical activity, they should not be a major obstacle.
What do you think about the Dukan diet?
There are currently many diets on the market, and new ones are constantly being created. Most overweight people, tired of the endless search for a recipe for success, accept every solution, even the most absurd, without thinking about the consequences. The common denominator of these “inventions” is a drastic modification of the diet. At first, there is a rapid loss of weight, but this does not guarantee lasting success.
Innovative weight-loss treatments often cause strong physical and psychological changes, which ultimately lead only to increased body weight. Restrictive and unbalanced diets put the body into emergency mode and trigger a strong state of alarm. We then observe a slowing metabolism and reduced calorie burning.
If such treatments are repeated several times, at some point they permanently lower the metabolic rate, and later, despite any efforts, losing weight becomes impossible. Such diets disrupt the cycle of physiological processes, may even weaken health and cause depression: alternating successes and failures cause intense frustration, arouse feelings of guilt and lead to remorse.
So far, none of the authors of these miracle diets has proved that their method is more effective than a traditional balanced diet. Therefore, I am not an advocate of such diets, whether it is the Dukan, Copenhagen or cabbage diet, because they offer no benefits and merely disrupt the body.
And can a dietitian help someone gain weight?
Yes, they can help someone gain weight. Causes of being underweight may include a fast metabolism, genetic predispositions or medical factors, such as hyperthyroidism, inflammatory bowel conditions caused by bacteria, fungi or parasites, as well as stress, especially prolonged stress, and many others. Therefore, first we must determine the cause; if a medical condition is suspected, I recommend consulting a doctor. The next step is to establish how the person has eaten so far and what their daily energy balance is. Then a diet is determined. In such cases, strength exercises are recommended, as they trigger specific reactions in the body that support an increase in body mass. Most importantly, this increase is primarily the result of developing muscle tissue, which clearly enhances attractiveness.
Violetta Król sees patients at the “Dobry Dietetyk” office at 5 Zgorzelecka Street. Appointments can be made by telephone at: 505-738-754
(commissioned information)