An adult person should drink 2-3 liters of liquids on average per day. In the case of athletes and physically active people, this amount is increased. However, not many people treat taken fluids as an additional source of energy. For example, an innocuous glass of carbonated drink, fruit juice is about 100 kcal or more. It might seem like nothing, but if we drink a liter of juice a day, an additional caloric surplus appears in the form of about 500 kcal. Sweet drinks are characterized by high caloric density. Since they do not require chewing, their consumption proceeds at a fast pace and does not cause a feeling of satiety.
Energy drinks contain mainly sugar and caffeine. One can usually provide 220 - 345 kcal. And what about diet ZERO drinks? These types of drinks, instead of sugar, contain artificial, low-calorie sweeteners. Sweetener is a food additive that mimics the effects of sugar in terms of taste. That is why they are called sugar substitutes. There are many studies that show the harmfulness of the most popular sweeteners. Of course, the dose makes the poison, so the occasional consumption of such products will not affect the deterioration of your health. I recommend that your basic irrigation drink is water and try to limit all artificial drinks to a minimum.
Do you make the right choice when reaching for fruit juice?
Some people think that changing a carbonated drink for fruit juice is a better solution. In the health context, of course, it is better to drink a glass of juice than a can of energy drink, but when it comes to the calorific value of these two liquids, it is similar.
The most appropriate choice will be the whole fruit. The natural fruit has more protein and fat, fiber, vitamins, minerals and its digestion process last longer, which gives us greater satiety.
Juices, on the other hand, have more carbohydrates, including simple sugars. In addition, after the pasteurization process, they no longer have vitamins and minerals.
You must also keep in mind the fact that juice and drink are not the same! Each fruit juice (including tomato juice) is a natural product.
According to the regulations in force in Poland, no additives, including sugar, can be added to juices. Fruit juice may contain only natural sugars.
Regardless of what type we choose, if the name contains the word "juice" - it is synonymous with the fact that it has only ingredients obtained from fruits. The fresher, more natural juice, the more valuable it is in terms of the content of nutrients and health benefits. The first choice should be hand-made juices, pressed with fruit. The second place is directly pressed juices, naturally turbid. Nectar is a dilute fruit juice. By law, the amount of honey or sugar added to nectar should not exceed 20% of the weight of the product. It is forbidden to add preservatives, aromas and dyes to nectar as well as to juice. The least valuable juices are juices reconstituted from concentrate, otherwise known as 100% juices.
Due to the high costs of storing water or its transport in the case of fruit that we do not find in our climate zone, most juices are concentrated after previous pressing as a result of water evaporation. Before the fruit juice goes to the carton, water is added in the amount that was previously evaporated. Because such juice is treated with high temperature several times, it will be less rich in nutrients such as vitamin C or antioxidants. It also happens that such juices are produced in a clarified version, i.e. completely free of fiber and bioactive ingredients. So, if we decide on reconstructed juice, it is worth choosing an unclarified one, because it will have a higher nutritional value.
It should be considered that the Glycemic Index of juice is always higher than the fruit itself, so juices should not be consumed by people with problems with sugar economy. Although juice is a natural source of fruit sugars, their content is comparable to food sugar in other sweetened beverages. The energy value of 1 liter is 400 kcal, which corresponds to 1/5 of the daily caloric demand of an adult human. Therefore, juices should not replace water and should be consumed in moderate amounts.
Coffee is a drink that provides us with a lot of antioxidants, additionally the caffeine contained in it increases thermogenesis and lipolysis. Not the coffee itself is a problem, but the numerous additives used. Cream, milk, sugar is important, especially when you drink a few cups a day.
Tea without additives is worth including in your diet. Choose especially oxidant-rich green or other tea containing bioactive compounds such as carotenoids and flavonoids. Beware of bottled teas, which in a portion contain about 240kcal and 60g of sugar!
Does alcohol cause weight gain?
You will not get centimeters from the occasional glass of wine or beer, as long as you consider the calories provided in the energy balance. Alcohol is a high-energy substance that provides 7 kcal/g. In addition, it is worth noting that many hard liquors contain various additional substances, for example, glucose-fructose syrup or sugar. Some people also have an increased appetite, so the calorie supplied with alcohol is accompanied by an energy surplus from foods, usually highly processed.
The human body cannot store alcohol, so it must be neutralized as soon as possible. As a result, the process of alcohol oxidation is a priority, and the metabolization of other nutrients falls into the background. Alcohol is characterized by high caloric density and a poor nutritional value.
You can easily forget about the calories present in alcohol, just like in other liquids. Instead of the worked out "six-pack", "beer muscle" will appear before you know it. The most important is moderation, because if you run out of it you will quickly ruin your health and gain weight.
It should be noted that there is a range of beverages on the market that contain legally-permitted stabilizers, preservatives, colors and flavors. Regulations do not set such restrictive requirements as for carbonated beverages, bottled teas as for juices or nectars. Before making a purchase, it's worth looking at the label.
To sum up, if up to now colored drinks, fruit juices or alcohol were the main elements of your menu, then look for healthier options. When giving up sweet drinks, put on water, instead of energetics, choose tea or coffee, and instead of juices, eat fresh fruit. Introducing these simple changes will allow you not only to get rid of body fat, but also to improve your health parameters.