According to a nutritionist, drinking alcohol in moderation does not cause weight gain, hinders weight loss, or increase appetite.
Alcohol and its consumption are connected with a slew of unfounded misconceptions and assumptions. One popular one is that it causes significant weight gain. Nutritionist Bhuvan Rastogi responded to this query on Instagram, suggesting techniques to keep the bubbly and the weight in check!
According to Rastogi, moderate alcohol consumption "does not lead to weight gain, hinder weight loss, or increase hunger." However, excessive intake can lead to an increase in appetite and less muscular growth.' He went on to say, "Alcohol consumption produces bloating, as in gas and puffiness." Alcohol is inflammatory in large amounts, and this is exacerbated further because it is usually combined with an increase in foods that cause gas, such as sugar and carbonated drinks." As a result, the puffiness on the face that is characteristic of alcohol consumption "is due to the fact that alcohol is diuretic, it dehydrates the body." When we are dehydrated, our skin and organs strive to retain water (thus the puffiness)."
He cited a study that found that moderate alcohol use results in the "same weight loss as another control group given the same amount of total calories." The nutritionist acknowledged that excessive alcohol use, especially on a regular basis, can lead to increased appetite and less muscular growth.
Rastogi provided a few general numbers for alcohol use. While implementing, he advised that the following figures be adjusted based on size and parameters:
1 unit of alcohol each day for 5 days a week — with calories taken into account and plenty of water consumed on that day
*12 pints of 4% beer (250 ml)
*One hundred milliliters of 12% wine
*25 mL whiskey (40% ABV)
While it is permissible to have a drink or two on occasion, it is critical to practice utmost caution. According to a study published in the journal Alcohol Research: Current Reviews, excessive alcohol use "risks disrupting the immunological pathways in the body, which can therefore interfere with your body's ability to fight infections and heal from tissue injuries."
What are the best strategies to avoid the negative effects of alcohol? The nutritionist responded:
*Increase water consumption above the suggested levels during and after alcohol consumption.
*If you have a lot of gastrointestinal troubles, cut back on the sugar and fizzy drinks.
*Increase the duration of consumption because the body has a limited capacity to metabolize alcohol per unit time.
*If you regularly consume alcohol, limit yourself to 1-2 units per day for long-term health benefits.
*Research suggests that having one unit even on a regular basis (4-5 days per week) has no effect on your health goals.
Adequate water consumption appears to be the key to avoiding puffiness and dehydration. The dietician advised eating a well-balanced diet the following day. He stated that a "one meal doesn't make much of a difference; what you consume throughout the day matters." It is critical to have a balanced meal plan throughout the day.
"If you have gastrointestinal troubles, start with plenty of water and avoid items that can aggravate gastric issues." Individual triggers should be avoided if possible. (For some, it's milk; for others, it's fructose; for others, it's veggies like cauliflower; and for the remainder, it's high fibre from legumes.)"
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SOURCE: The Indian Express
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