Losing weight is often a challenging process that requires discipline, especially in diet and training. This is because one of the important points for weight loss is the calorie deficit, that is, spending more calories than the amount consumed.
Thinking this way, some people prefer swap a natural juice which contains the calories of fruits, for zero soda . After all, “soda” will not increase the calories consumed at the end of the day, unlike juice. But does this reasoning really make sense?
“If you consider simple calorie counting for weight loss, it makes sense to make the switch. However, when we evaluate a patient who is losing weight, we do not just take calorie consumption into consideration. It is necessary to think about metabolism as a whole”, responds Patrícia Santiago, postgraduate in Nutrology from Abran (Brazilian Association of Nutrology).
The expert explains that zero soda usually contains artificial sweeteners in its composition , which can increase blood glucose and, consequently, insulin and compromise the patient's metabolism. All of this makes the goal of losing weight more difficult to achieve .
Natural fruit juice or zero soda: which is more beneficial for losing weight?
Juice made naturally, with whole fruits and no added sugar, can bring important benefits to the weight loss process. “Fruits are capable of providing nutrients, antioxidants and bioactive compounds to promote metabolic activation, facilitating weight loss”, says Mariana Moretti, integrative functional nutritionist at Clínica Mantelli.
Although It is necessary to be careful with how the drink is consumed . “It is important to be careful when preparing to maintain as much fiber as possible, avoiding straining the juice, as the elimination of these fibers reduces satiety and increases insulin levels, causing hunger as a rebound effect”, explains Patrícia.
Zero soda, despite not containing calories, contains artificial sweeteners. “According to some studies, the presence of phosphatidic acid in soft drinks increases the risk factor for cancer and can have varied effects on long-term health”, warns the nutritionist.
Furthermore, nutritionist Mariana highlights that soda is a pro-inflammatory drink that is, that promotes inflammation in the body , which is not interesting for those who want to lose weight. “Systemic de-inflammation precedes healthy weight loss,” she emphasizes. “Therefore, it is worth adjusting the time at which the juice is consumed, the quantity and frequency of intake, rather than replacing it with an ultra-processed, pro-inflammatory drink”, he adds.
Briefly: it is better to opt for natural drinks , without sugar or sweeteners, for weight loss and general health maintenance. “It is also always good to remember that we should give priority to consuming the fruits themselves, as they contain fiber that helps with satiety”, adds Patrícia.
Be careful with excesses!
Although natural fruit juice is more beneficial for weight loss compared to zero soda, You need to be careful with the amount you consume . In a weight loss diet, there is normally a daily limit of calories to be ingested and this limit must be obeyed to achieve the desired weight loss.
Furthermore, natural juice is composed of fructose, a type of sugar that can lead to a rapid increase in blood glucose and, consequently, increase insulin production, which leads to increased hunger, explains Patrícia.
This was even the subject of a recent study that showed that drinking a glass or more of whole fruit juice per day could be associated with weight gain in children and adults. According to researchers, drinking fruit juice, instead of the whole fruit, could add more calories to the diet and increase blood glucose, which favors insulin resistance, metabolic syndrome, diabetes, obesity and other chronic diseases.
Therefore, the inclusion of natural juices in the weight loss diet must be done strategically and individually, with the help of a professional, such as a nutritionist or nutritionist. “Preferably, consume in small quantities, on days of physical activity and avoid taking them on an empty stomach, consuming foods rich in fiber or proteins beforehand”, advises Mariana.
Source: CNN Brasil
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