Reflection on Weight control, Quality of life and Gastronomy
We are going to dedicate a few minutes to talk about the interactions between these three concepts since their state of “happiness” depends partly on their result.
Let’s start with the weight, we must recognize that we live in an environment that does not help at all to have an “adequate weight” (lack of time, irregular hours, availability of cheap high-calorie foods, etc.). which places our BMI between the values 18.5 and 24.9 kg / m2, we will clarify this for those who are not familiar.
IMC stands for body mass index and results from dividing the weight of an individual between his height expressed in meters and squared, is the accepted indicator to consider whether a person’s weight is normal or is overweight between 24.9 and 29.9 kg / m2 or obesity above 30 kg / m2.
Example, a person who measures 1.62m and weighs 58kg his BMI would be: 58 / (1.62) 2 = 22.13kg / m2
Do not confuse body mass index with muscle mass, precisely, the failure to consider the BMI as an indicator of adequate weight is that it does not take into account muscle mass, so, it can be the case that people with BMI = 22kg / m2 that is considered ideal are in worse situation than others that have a BMI 27kg / m2 if the circumstance exists that the first ones have a scarce muscular mass and in the second ones the excess over 24,9kg / m2 is due to the mass muscular. That is, there is overweight when there is an excess of fat, not an excess of muscle.
Knowing these data is the way to know if we are or not in a real overweight situation, if we are, the first interaction with the Quality of life arises:
- If we do not intervene, surely our weight will increase over the years and will have a negative impact on our quality of life, increasing the risk of cardiovascular diseases, diabetes, certain types of cancer, etc.
- If we do it in an inadequate way, it will also have negative effects on our health in the short, medium or long term, in addition to not having lasting results over time.
- If we do it correctly but thinking that we must forgo the pleasure of eating, we will suffer a degree of suffering that will affect our quality of life and even, despite following appropriate dietary guidelines, eating disorders can be induced.
Then what do we do? We are lost?
Not much less, here comes to save us the interaction with the third concept, Gastronomy, the art of preparing the foods that make up our habitual diet so that they are appetizing.
Of course, using cooking techniques to prepare the recipes in a way that decreases the caloric content of the original dish. In successive posts we will see these techniques and we will continue adding recipes.
You will see how you are not reprimanded to lose weight while maintaining the results in time with enjoying the food, the factors to consider are:
What? : In principle, there is no food that should not be taken.
How? : The form of preparation of the food is fundamental, foods with very little energy content can become very caloric after cooked.
Who? : Yes, we must admit, in this fattening and weight loss, as in so many things in life, we are not all equal, there are those who eat “what you want” and are thin and some have serious problems to maintain a reasonable weight without overeating, we can blame our genetics and the millions of microorganisms that live in our tube but you must know that although both play against us, modifying our lifestyle we have won the battle although some of us have to make the effort and others come “thin series.”
How much ?: It is necessary to control the size of the ration, in this aspect, for those who “eat in a small dish” is an impossible mission, the way of cooking is particularly important since a generous ration with a reduced caloric intake can be prepared.
When ?: We are subject to circadian rhythms, that is, our physiology adapts to 24h periods governed by light and darkness. They change our constants and the production of hormones and neurotransmitters. In addition, towards the evening we prepare for rest, so dinner should be lighter, there is worse tolerance to carbohydrates because it lowers insulin production, this does not mean that you have to fall into extremes, for example , there is no problem in taking a fruit for dessert at night or taking a soup with noodles at dinner.
With whom ?: Whenever possible, eating in company, is also part of our Mediterranean Diet food pattern that we must recover, but beware, certain companies influence that we eat more and worse, I do not mean that we have to select relatives and friends for what they eat, it would be more, but we can try to influence in improving the habits of those who do not have them as good instead of happening the other way around.