The doctor with 23 years of experience answers: will it be possible to "burn" the exercises accidentally eaten fast food?
How to fit donuts and hamburgers into your diet?
From correspondence with readers:
If a person for weight loss eats within a certain calorie intake, is it possible to "burn" excess exercise? For example, I ate a donut, which added 300 kcal to the daily norm, and then skated those 300 kcal on an exercise bike. Will it work? Are there any rules on how to do this correctly? And in general it would be interesting to read about cheat meals, how they work (if they work), and how to properly integrate them into your weight loss program :)
Dear reader,
I think you secretly hope that I will allow you to eat regularly at McDuck's, followed by a penance of jogging and squatting.
Alas, no.
Let's figure it out.
The harm of fast food: 1100 calories and the risk of aging
Let's say you know that the average hamburger from a street eatery costs about 650 calories, a small package of fries another 250, a large Coca-Cola another 200. Total 1100 kcal. (And I have not counted this yet, if you take a milkshake and a pie, then the calorie intake will go off scale for 2000)
If the approach is quite simple, then for the rest of the day, you only have to eat 500-600 calories, if you are a medium size girl. Well, or 1000-1100, if you are a man doing mostly sedentary work.
But the math is more complicated here - you need to pay attention to the composition of the food, because for proper nutrition we need a balance of proteins-fats-carbohydrates (BJU) in a proportion of 40/30/30 percent.
- AND hamburger with fries - these are mainly fats and carbohydrates, valuable protein is not enough.
- Deep fried potatoes, and the cutlet itself is an overload in the final glycation products, one of the main factors of aging.
- Lots of trans fats, which greatly affect the cardiovascular system.
- Mayonnaise - this is also a source of fuel for glycation of proteins, in fact, a translation catalyst healthy food into bad food.
- Let's add vinegar in ketchup, a lot of excess salt and as a result we get a rather serious blow to the body. Which must be neutralized.
Why you can't eat a burger
Move on.
As I already wrote, saturation - a rather complex process, which includes, among other things, the correct physical filling of the stomach. If we fill the stomach with fiber, then, while observing the BJU, we do not want to eat for a long time.
Remember yourself after going to the bigmachine? You will quickly get hungry, including because this food is poor in fiber, and "fast" carbohydrates will trigger the release of insulin, provoking appetite.
Plus, for many, junk food will cause heaviness in the stomach due to enzyme deficiency, which everyone develops with age to varying degrees.
You can transfer this once a month. But constantly - why?
And the point is not that you can gain a lot on such a diet.
Let's say you burn all the excess in the gym.
But such food will deprive you of your tone, you will not want to go to the gym.
People who eat fast food as an experiment and write down their experiences say that very quickly lose motivation to move, become depressed, etc. This is a side effect of the bad food.
There is also such a moment:
Cheat meal lovers often have eating disorders. They "reward" themselves with "forbidden" for some kind of achievement or seize stress.
And then they suffer from guilt. In general, this is some kind of vicious circle, which only a psychiatrist can understand.
But let's say you actually ate a sweet bun. Well, to your health. One sweet bun a month won't ruin your waist. The body will handle it.
Your Dr. Pavlova
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