[Healthy Mukbang] If you're gaining weight even though you've reduced your food intake?... Is it because of ‘this’?

It seems like delicious food always turns out to be poison... Oh dear...

Still, wouldn't it be okay once in a while? Hahaha... ㅠ_ㅠ

Excessive intake is the problem, of course... haha

Is the problem excessive consumption and not eating a balanced diet...?

If you take good care of your diet, keeping nutrients and calories in mind...

I'll let it slide this time... hahaha

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Foods that are low in nutrients and high in calories... donuts, cakes, etc.

I make efforts such as checking calories at every meal and reducing portion sizes, but 'empty calories ( Empty  Calorie If you frequently consume foods that are 'empty calories,' the effectiveness of your diet is bound to be minimal. Empty calories refer to foods that are high in calories but lack nutritional value. [Photo = Getty Images Bank]

If you fail every time despite working hard on your diet, you need to examine the food you normally eat. You make efforts such as checking calories at every meal and reducing your portion sizes, but 'empty calories ( Empty  Calorie If you frequently consume foods like )', the diet effect is bound to be minimal. On the contrary, body fat may increase and your weight may gain.

Looking at the term "empty calorie" alone, one might assume it refers to food that contains no calories. However, the term actually describes foods that are high in calories but lack nutritional value. Foods composed primarily of sugars or fats that provide little satiety fall into the category of empty calorie foods. Examples include snacks, donuts, cakes, carbonated drinks, and alcohol.

High-calorie, high-fat foods such as donuts and cakes are empty-calorie foods... Excessive consumption increases the risk of cardiovascular disease.

Snacks such as donuts and cakes, which are frequently consumed, contain almost no protein or vitamins. On the other hand, they are excessively high in calories and rich in saturated and trans fats. Excessive consumption of these fats increases the risk of cardiovascular diseases, including obesity, arteriosclerosis, and myocardial infarction.

Once trans fats enter the body, they are not easily eliminated, making even small amounts fatal to health. According to the World Health Organization, trans fats should account for less than 1% of total energy intake. For an adult consuming 2,000 kcal per day, this means they should consume less than approximately 2.2g of trans fat.

Be careful with carbonated drinks, which are high in sugar and provide little satiety due to their liquid nature... Alcohol is also a prime example of an empty calorie food.

The same applies to carbonated beverages. Although they are high in calories, they provide little satiety because they are liquids. Eating other foods simply because they don't fill you up will ultimately harm your health. You must also be aware that they are woefully lacking in vitamins and minerals compared to their sugar content. Composed of sugar and high-fructose corn syrup, they cause a rapid spike in blood sugar levels. At this point, the body secretes insulin to lower the blood sugar. Frequent consumption of these beverages increases the risk of diabetes due to the overproduction of insulin beyond what is needed. Additionally, excess glucose is converted into fat in the body, contributing to obesity.

Alcohol is another food that cannot be left out of the category of "empty calories." With 7 kcal per gram, alcohol is higher in calories than carbohydrates or protein, yet it contains absolutely no nutritional value. On the contrary, alcohol accumulates fat and raises cortisol levels, leading to belly fat gain. It also interferes with the synthesis of proteins necessary for muscle synthesis and maintenance. Even sugar-free alcohol hinders dieting in itself. When alcohol enters the body, it increases triglyceride levels during the breakdown process. It even paralyzes brain nerves, inducing hunger even when one is not hungry. If high-calorie snacks are consumed alongside it at this time, it is essentially walking a shortcut to obesity.

Review your eating habits and ensure you get a variety of nutrients... Develop a habit of eating vegetables and nuts as snacks.

If you have been dieting for a long time but have not been able to reach your target weight, you need to review your eating habits. You must ensure you get the three major nutrients essential for your body (carbohydrates, protein, and fat) while also preventing deficiencies in vitamins, minerals, and dietary fiber. It is advisable to identify your patterns by keeping a record of what foods you usually eat and how much of empty calorie foods you consume under different circumstances.

If you frequently snack on empty calories, finding alternative foods can also help with your diet. This involves establishing a habit of eating vegetables rich in various nutrients, water, and dietary fiber, or nuts containing unsaturated fatty acids and antioxidants. In fact, there are studies showing that eating nuts just two or three times a week reduces the risk of weight gain or developing diabetes.

⟨3-Line Summary⟩

✔ Nutritionally deficient and high-calorie 'empty calorie' foods are high in sugar and fat and provide little satiety.

✔ Donuts, cakes, and similar foods are high in calories and saturated and trans fats, increasing the risk of obesity and cardiovascular disease.

✔ Ensure you get the three major nutrients while also consuming vitamins, minerals, and dietary fiber, and utilize vegetables and nuts.

['Healthy' Food Information Room, 'Healthy Mukbang' is a corner that addresses questions about common foods. A reporter with a background in food and nutrition explains nutritional information that is often overlooked in daily life in an easy-to-understand way.]