Experts compared the calorie content of a home-cooked lunch and fast food

Homemade soup or a cutlet with a side dish are not always easier than a burger, and the desire to eat fast food is not only related to habit. Doctors and psychologists have explained which foods are most often sources of hidden calories, why the brain chooses fatty and sweet foods, and how to avoid overeating without strict restrictions. All the details are in the Izvestia article.

Caloric Content Comparison

Homemade food is not always lower in calories than a burger from a fast food restaurant. As explained by Anna Dzyuba, an endocrinologist at the K+31 network of multidisciplinary medical clinics, the energy value of a dish does not depend on the place of its preparation, but on the ingredients chosen, the serving size and the way the products are processed.

According to the expert, the widespread opinion about the guaranteed low calorie content of a home-cooked meal is a myth. For example, a serving of fried potatoes with lots of butter, fatty meat and creamy sauce may be higher in calories than a classic burger. Therefore, the very fact of cooking food at home does not make it healthy or dietary.

At the same time, home—cooked meals have an important advantage - a person can independently control the composition of the dish. He selects products, determines the amount of oil and sauces, adjusts the portion size, and decides whether the food will be fried, baked, or otherwise cooked.

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Fats and sauces are the main sources of "hidden" calories in both homemade and fast food. One tablespoon of oil can contain about 90-120 kcal. If you add a few tablespoons of butter, mayonnaise or cream sauce during cooking, the total calorie content of the dish will increase significantly, although its volume will not change much.

To reduce the amount of extra calories, the endocrinologist advised using non-stick cookware, oil sprayers, or baking food in the oven. Such methods allow you to preserve the familiar taste of the dish, but reduce the amount of fat used in cooking.

At the same time, the feeling of fullness depends not only on the calorie content. The amount of protein, fiber and the total amount of food are of great importance. A homemade dinner of chicken, fish or meat with vegetables and a side dish of cereals or potatoes usually saturates for a long time. However, fast food can also be relatively balanced if it contains a source of protein and vegetables.

For example, a burger with a meat patty and vegetables can be more satisfying than a homemade lunch consisting only of pasta or potatoes. Thus, the benefits of a meal should be assessed by its composition, and not by where it was cooked.

The expert called the combination of protein, vegetables and complex carbohydrates the basis of a balanced lunch. In the home menu, it can be meat, poultry or fish with vegetables and a side dish of cereals or potatoes. When choosing a burger, it is better to give preference to the option with a whole-muscle or high-quality meat patty, vegetables and a small amount of sauce.

French fries and sugary drinks can be replaced with salad and water. This will make the meal more balanced and avoid excessive amounts of fats and simple carbohydrates.

The causes of cravings for fast food

Clinical psychologist, CBT therapist Anastasia Helemelya noted that cravings for fatty and sugary foods are not only related to habits or lack of willpower. It is caused, among other things, by evolutionary mechanisms. The human brain is initially set up to search for high-calorie food, since in ancient times it provided the body with energy and increased the chances of survival.

Cravings for high-calorie foods become especially strong against the background of stress, fatigue and lack of sleep. Chronically elevated cortisol levels force the body to seek fast sources of energy. Lack of sleep also increases the level of the hunger hormone ghrelin and decreases the level of leptin, responsible for feeling full.

In this state, a person often chooses not a light salad, but a dense, hot and fatty meal that can quickly give a feeling of fullness. The very process of chewing can have a calming effect, and going to a fast food restaurant is often perceived as a reward or a way to relax after a hard day.

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Strict food bans are becoming an additional problem. A complete rejection of your favorite foods can create a feeling of artificial scarcity and increase the desire to eat them.

According to the psychologist, strict restrictions deprive a person of flexibility and turn nutrition into a constant struggle with himself. Sometimes allowing you to eat your favorite food, on the contrary, can reduce obsessive desire, since the product is no longer perceived as forbidden.

Fighting overeating

Experts advise first of all to learn how to distinguish physical hunger from emotional hunger. The first appears gradually, while the second appears abruptly and is often accompanied by a desire to eat a particular product. In such situations, the psychologist recommends taking a break, drinking water, taking a walk, or switching to another way to relieve tension.

If a person decides to eat a burger or dessert, it is important to do it consciously, without guilt and subsequent severe restrictions. According to Anastasia Helemeli, instead of self-accusations, it is better to analyze the reason for the desire and understand what emotions or circumstances led to it.

Endocrinologist Anna Dzyuba also advises not to skip meals and eat more slowly, as the saturation signal is delayed. The specialist emphasized that healthy eating is not based on prohibitions, but on balance: favorite foods can remain in the diet if the measures are followed.