What Foods Do Not Get Fat?
Some foods help keep the shape or even lose weight. To consume without moderation!
Most adults between the ages of 18 and 49 gain weight each year, often in the range of 0.5 to 1 kg. This is due to the slowing down of metabolism, decreased hormones and muscle loss over time. Here are some foods that can help keep the shape over the years.
Strawberries, onions, apple, grape, green tea … foods rich in flavonoids
People who have a diet rich in flavonoids would gain less weight, according to a new study published in BMJ. Flavonoids are naturally occurring compounds in plants, which allow them to communicate or have colors that make them attractive to pollinators. Foods rich in flavonoids are for example bananas, strawberries, grapes, pears, parsley, onions, pepper, green tea, celery …
Researchers at the Harvard Medical School in Boston and the University of East Anglia in England studied the diet of over 124,000 Americans followed up for a maximum of 24 years. Participants were from the Health Professionals Follow-up Study (HPFS), the Nurses’Health Study (NHS) and the Nurses’Health Study II (NHSII). They were followed between 1986 and 2011.
Results: Those with a diet rich in flavonoids maintained their weight better than the others; Some of them even lost weight. Among the different flavonoids, those that worked best for weight maintenance were anthocyanins, which are found in strawberries, cherries, grapes, radishes … The flavonoid polymers, those found in apples Or green tea, were also beneficial, as were the flavanols of tea and onions. Other studies have shown that flavonoids could increase energy expenditure, decrease fat absorption and have an anti-inflammatory effect. They also have anti-oxidant properties.
A study by the Harvard School of Public Health and the Brigham & Women’s Hospital in Boston appeared in PLOS Medicine confirming that not all fruits and vegetables have the same influence on weight. In fact, they do not all have the same content of fibers, polyphenols, sugars; Tubers, cereal products do not have the same type of starch (amylose or amylopectin); All of these factors affect the glycemic load. That is why their impact on weight could vary. For example, fibers increase the sensation of satiety, which helps prevent weight gain.
In this study, the dietary questionnaires of 133,486 men and women followed for 24 years, between 1986 and 2010, in the United States were analyzed. These individuals were among the three cohorts HPFS, NHS and NHSII. Researchers found differences in the type of fruits and vegetables consumed. Thus, an additional portion of fruit per day was associated with a weight loss of 0.24 kg over 4 years. The weight loss was 0.11 kg for vegetables, 0.5 kg for berries, 0.56 kg for apples and pears, 1.11 kg for tofu / soya and 0 , 62 kg for cauliflower. Soy and tofu were therefore the foods associated with the most important weight loss.
There is no need to eliminate nuts (walnuts, macadamia, pecan, cashew, of Brazil) from its diet under the pretext that they would make fat. Nuts can decrease the feeling of hunger because of their unsaturated fats, their fibers and their proteins. A few nuts and oilseeds can be added to the diet – or used in snacks instead of other foods without gaining weight, according to a meta-analysis released in 2013. Spanish researchers combined data from 31 Testing. These studies included volunteers who followed either a conventional diet or the same diet with nuts (of all sorts) in addition, or a diet in which nuts were substituted for other foods. The duration of the trials was between two weeks and five years.
Results: On average, there is very little difference in weight or waist circumference between people who eat normally and those who enrich their diet with nuts. On average, compared to a conventional diet, diets with nuts led to a weight loss of 640 grams and a waist reduction of 1.10 cm. However, these differences are not statistically significant and may therefore be due to chance.
According to researchers at the State University of Pennsylvania, cocoa would not take unnecessary pounds. Indeed, the polyphenols which it contains would block the digestion of carbohydrates and lipids.
Scientists have tested the effect of three different cocoa extracts, more or less rich in polyphenols, on the activity of enzymes involved in the digestion of carbohydrates and lipids. They were able to show that the more cocoa extracts were rich in polyphenols, the more the activity of the digestive enzymes was blocked, thus suggesting the beneficial role of these polyphenols in managing and losing weight.
Bertoia ML, Rimm EB, Mukamal KJ, Hu FB, Willett WC, Cassidy A. Dietary flavonoid intake and weight maintenance: three prospective cohorts of 124 086 US men and women followed for up to 24 years. BMJ. 2016 Jan 28;352:i17. doi: 10.1136/bmj.i17.
Bertoia ML, Mukamal KJ, Cahill LE, Hou T, Ludwig DS, Mozaffarian D, Willett WC, Hu FB, Rimm EB. Changes in Intake of Fruits and Vegetables and Weight Change in United States Men and Women Followed for Up to 24 Years: Analysis from Three Prospective Cohort Studies. PLoS Med. 2015 Sep 22;12(9):e1001878. doi: 10.1371/journal.pmed.1001878.
Flores-Mateo G, Rojas-Rueda D, Basora J, Ros E, Salas-Salvadó J. Nut intake and adiposity: meta-analysis of clinical trials. Am J Clin Nutr. 2013 Apr 17.
Y. Gu, W.J. Hurst, D.A. Stuart, J.D. Lambert; Inhibition of Key Digestive Enzymes by Cocoa Extracts and Procyanidins. Journal of Agricultural and Food Chemistry, doi: 10.1021/jf200180n.