“Love for a low-fat native to the United States of America - it was there that such products were popularized: when the problem of obesity became especially acute, local nutritionists did not think of anything better than to recommend everywhere to remove, as it seemed to them, excess fats from food,” says Yulia. Progress does not stand still, but love for yoghurts with "0%" on the label only grows stronger - most diets and nutrition programs are built on the knowledge that fatty foods do lead to obesity. This is actually not the case, and here's why.
“Fat is a very important part of the human diet: it is when they are absorbed in the body that a feeling of satiety occurs, and it signals the brain that it is time to finish the meal,” explains the nutritionist. - Simply put, this is a natural way to control overeating: we cannot eat too much fatty foods, we have a natural brake. But as soon as we remove fat from the product, it becomes less satisfying."
So if you are used to replacing, for example, regular cottage cheese with low-fat, then most likely you will overeat during the day - just from the natural feeling of hunger. But as soon as fatty foods are returned to the diet, the hormone that regulates the feeling of satiety will start working again. As a result, you will eat less and, therefore, lose weight more effectively.
Another disadvantage of low-fat foods is that, along with fats, they lose their taste. “But this is only half the trouble - producers are trying to mask the lack of taste with sugar,” complains Kolesova. - Take a closer look at the composition on the package: very often it is even put into yoghurts and curds without additives. You can't tell the taste of this sweetness - acidity regulators, which are most likely also on the label (and absolutely definitely in the composition), are doing their job. " Moreover, it is worth looking not only for refined sugar, but also for an impressive amount of additives with more refined names. But it is quite simple to identify them: as a rule, their names end with "oza": for example, fructose, glucose, lactose - these are all sugar.
But the stupidest thing is to look for benefits in dairy products with flavors: if you take curd with strawberries, only in rare cases can you find a real berry or at least jam there - most likely inside a pretty bottle you will find a cocktail of flavors, sweeteners and dye: this is how manufacturers reduce their spending.
The best option is to buy berries and cottage cheese separately and mix everything yourself. Moreover, the latter should be chosen not less than 5% fat, but it is better to take all 18%. “This is the tastiest cottage cheese in the world, and you won't eat a lot of it,” Yulia insists. As for milk, it is better to give preference to packages with "floating fat" - it is this wording on the packaging that will speak of the naturalness of the product and the honesty of the manufacturer (after all, a cow cannot always give the same milk). In natural milk, this level varies between 3 and 6%. By the way, if the shelf life does not exceed a week, this is also a good sign.
As for fermented baked milk and kefir, it is also better to look for them with a floating fat content, but 3.2% is a good indicator. “Sugar is added less frequently to our traditional fermented milk products than to the same yoghurts. But there is another pitfall here - vegetable fats, which are not needed there at all, warns a nutritionist. - Fortunately, Russian legislation prohibits writing the word "Kefir" on such products - this proud title goes only to a natural product created by a special fungal culture. But if the jar says "kefir" or "kefir", it means that the production technology has been violated. " So these products are best left on the supermarket shelf.>