Is losing weight not possible? Which foods slow down your metabolism?

Even though you exercise enough and eat healthy, are you still having trouble losing weight? You may be unknowingly consuming fattening foods – so-called fattening substances.

Health journalist Golo Willand has been paying attention to the subject of nutrition for years. He came across various substances that have been proven to inhibit metabolism, stimulate insulin production and thus the build-up of fat deposits. In short: it makes you fat. Willand calls these materials ‘fertilizers’.

Nutritionist warns: Fattening substances slow down weight loss

The term “fertilizers” originally comes from the fattening of animals. Certain substances are mixed into the feed of slaughtered animals so that they eat more and gain weight faster. But ordinary foods also contain fat fertilizers.

“Mast materials are substances that… metabolism So manipulate that a much larger part of the energy consumed goes to fat storage than normal. This will be the Energy extracted from consumption “, Willand explains. “This withdrawal from consumption leads to the The appetite increases , the food consumed does not fill you. This makes them one of the main reasons we overeat. Fattening substances undermine the normal feeling of satiety and enable enormous fat gain.” Willand calls these effects “fattening effects”.

In his research, Willand mainly focused on research into fructose. He also came across other foods that can similarly harm the body and metabolism. The nutritionist assigns the following six groups to the fertilizers:

1. Glutamate

Glutamate also occurs naturally, but is added as an additive to many foods. “Glutamate is known as a taste enhancer, but it is much more of an appetite enhancer,” explains the nutritionist. “Research shows that when glutamate is added to food, we eat much more of it.”

Please note: In the list of ingredients it is often hidden behind the terms “yeast extract”, “aroma”, “spices”, as well as the abbreviations “E620” to “E625” and the boosters “E626” to “E635”.

Glutamate is found in many end products and spice mixtures, chips, sauces and soups are often refined with it.

2. Fructose

“Fructose is not a nutrient; our bodies don’t need it at all,” Willand explains. “Most of it is converted by the body into fat and glucose, and it also strongly stimulates the production of uric acid – which promotes the fattening effect.”

In addition to the fat-building fructose, fresh fruit also contains a lot of vitamin C. The antioxidant prevents fat accumulation, making fresh fruit very healthy and can even help you lose weight. The longer the fruits are stored, the less vitamin C they contain. Willand therefore advises against eating overripe fruit.

Fructose is found as a fat fertilizer in, for example, jam, syrup, dried fruit, juices and dressings.

3. Sweeteners

Sweeteners usually contain very few calories, often no calories at all. Anyone who drinks a diet cola instead of the normal, sugary version hopes to lose weight. “But it doesn’t work that way,” the nutritionist explains. “Sweeteners primarily like sugar to rescue, but some sweeteners signal the brain to release insulin. This causes blood sugar levels to drop quickly, which in turn increases appetite and food cravings.”

Other sweeteners are said to reduce energy consumption, disrupt intestinal flora or reduce the level of the feel-good neurotransmitter serotonin in the brain. “This also achieves fattening effects,” Willand explains.

In addition to diet products, sweeteners can also be found in chewing gum, confectionery, desserts and ice cream.

4. Glucose

We need glucose as an energy source for our brain. “In the wrong combination, however, it also becomes a fat fertilizer itself,” warns Willand. The main food source of glucose is starch from grains or potatoes. However, if it is eaten too dry, without sufficient water content, the body can convert a large part of the glucose contained in it into the fat fertilizer fructose.

“The trigger is the sudden withdrawal of water into the body,” Willand explains. “In snacks such as crackers and chips, this fattening effect is further enhanced by the generous addition of salt, which deprives water.” But glucose from rice waffles, crispbread and toast is also too dry. On the other hand, pasta, bread and of course potatoes still contain significant amounts of water for healthy consumption.

“Foods rich in carbohydrates do not provide enough magnesium to burn the energy they contain. “It is then dumped,” Willand explains. Therefore, they should be combined with vegetables if possible, as they contain sufficient magnesium. This is even more important with white flour products that contain few minerals.

To prevent blood sugar levels from rising too quickly, bread and pasta should be combined with fat. This slows down the absorption of glucose. A little acid makes this even more noticeable. Therefore, you should prefer sourdough bread.

“On the other hand, when blood sugar levels rise, we release a lot of insulin. The glucose is then converted into fat instead of being burned,” the nutritionist explains. “This means that glucose is lost as an energy source for the brain, and virtually no reconversion takes place.” Blood sugar levels drop again, we crave sweets – and the vicious circle begins again.

Problematic glucose occurs not only in snacks and sweets such as chocolate, cookies and cakes, but also in rice cakes and yeast bread.

5. Proteins

“Proteins in themselves do not make you fat,” Willand explains, “it is the ratio of amino acids in a meal that matters.” Milk, especially whey, but also pure grains contain too much of the amino acid leucine. This strongly stimulates the release of insulin and displaces the amino acid tryptophan at the blood-brain barrier. We then produce too little serotonin and develop an overwhelming hunger for carbohydrates.

For example, if you drink milk with a meal, your body automatically switches to fattening mode – producing three times as much insulin – so that the ingested carbohydrates are sent straight to the fat stores. The amino acid composition is much better in cheese. A slice of salmon or roast beef on bread also compensates for the disproportionality of the grain.

Fresh milk, breakfast cereals with milk and legumes in particular contain a lot of leucine.

6. AGEs

“AGEs are very unhealthy compounds made up of protein and sugar,” explains Willand. The abbreviation stands for “Advanced Glycation Endproducts”, in German: glycated reaction products. Fructose in particular tends to react with proteins; for example, when frying in a pan, browning and roasting substances are created. “These are extremely tasty, but are also extremely inflammatory.”

Silent inflammation in the body increased aging processes and insulin resistance. This means that much more insulin is produced than the body needs. “This means that the food energy goes back into our fat stores.”

According to Willand, AGEs are responsible for the popularity of fast food. “Everything is tailored to AGEs,” he explains. “But we also produce AGEs at home, when we fry meat or bake cheese until crispy in the oven.”

AGEs are found in crispy melted cheese, baked and fried meats, and fried eggs.

This way you avoid fattening substances in your diet

“Don’t be afraid of the fertilizers,” says Willand. “It’s always a matter of quantity. Reducing is enough, more is not possible. But for that you have to know the fertilizer materials.”

For example, to reduce AGEs he advises: “Marine your meat before cooking with lemon juice and herbs, they not only provide a good taste, but are also rich in valuable antioxidants. Then you only have to fry the meat briefly and then deglaze it.” with wine and let it braise. “Chicken legs braised this way contain less than one-tenth of the AGEs compared to chicken nuggets from fast food restaurants.”

To avoid the fat-building effects of fructose, Willand recommends eating fresh fruit instead of overripe fruit, fruit juice and jam. “It is best to eat fruit as a dessert or as a snack, and not alone. This means that the body can immediately burn the energy it contains. Fresh or cooked vegetables are also basically fat-free.”

Willand also explains: “Soft drinks and juices, on the other hand, are real turbomesters and should only be drunk in exceptional cases – and then slowly and ideally as a drink with food.” Better thirst quenchers are water and unsweetened tea.

More than half of Germans are overweight

Paying attention to a healthy diet is not only important to look slim and good. It is also essential for our health. Because obesity is usually accompanied by comorbidities such as diabetes. The figures are all the more alarming German Obesity Association to call to action:

• In Germany, about two-thirds (67 percent) of men and half (53 percent) of women are overweight Body mass index so lies above 25 .
• A quarter of adults are even seriously overweight, or obese. 23 percent of men and 24 percent of women suffer from it. Her Body mass index lies with over 30 .