When you want to lose weight, should you cut out ‘this food’ first❓️

Goodbye sugar lol. I need to stop blood sugar spikes.

You will lose weight.

Controlling the intake of empty calorie foods, which are high in calories but lacking in nutrients, is essential because it leads to weight gain and energy deficiency. / Photo = ClipArt Korea

Most foods contain calories and nutrients that provide the energy our bodies use. However, some foods are classified as "empty calorie foods," meaning they are high in calories but lack nutrients, making their nutritional value close to zero. Consuming them unwittingly can lead to weight gain while facing an energy shortage, so it is necessary to make an effort to reduce their intake.

Empty-calorie foods are generally composed solely of fat and sugar. Due to their rapid digestion and absorption, consuming them causes blood sugar levels to spike, rising sharply and then dropping just as quickly. This leads to rapid feelings of hunger and increases inflammation and fat levels in the body, thereby raising the risk of developing various chronic diseases, including heart disease and diabetes. Furthermore, because they offer highly addictive flavors such as sweetness and saltiness, excessive consumption can lead to an addiction to tastes that strongly stimulate the brain, increasing the risk of taste addiction where one seeks only specific flavors.

To reduce the consumption of empty-calorie foods, the first step is to find suitable substitutes. This involves squeezing lemon juice into sparkling or still water instead of soda, and eating a handful of unsalted nuts instead of potato chips. Although a handful of almonds contains 164 kcal, which is not low, they are a nutritious food rich in nutrients such as protein, fat, and minerals, making them highly bioavailable. When you crave ice cream, topping Greek yogurt with various frozen berries can be a good alternative.

Another method is to identify empty-calorie foods and limit their consumption. To easily distinguish empty-calorie foods, simply compare which foods provide a greater sense of fullness when consumed for the same calorie content. When choosing food, check the nutrition facts label on the back to verify the content of saturated fat, sodium, and sugar. The higher these figures, the closer the food is to being an empty-calorie item. Since you cannot completely control the ingredients in your diet when eating out or purchasing ready-made products, it is best to cook your own meals using natural foods such as vegetables and fruits whenever possible.

Reporter Choi Ji-woo cjw@chosun.com

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