But what does this phrase really mean? Simply that, if we constantly eat inadequately, we should not be surprised to show an unsatisfactory body composition and state of health.
So is it possible to stay healthy and beautiful by eating only healthy foods? No. Portions and the level of motor activity matter a lot.
Yet there are those who "look good" even if they don't care (apparently) what they "put in their stomach" and how they train.
Well, at this point, we keep answering by aphorisms.
The dress does not make the priest
Seeing a person eating two pizzas with a liter of beer in tow on Saturday evening shouldn't lead one to believe that this is repeated on the other 6 and a half days of the week. On the contrary! Psychologically speaking, the opposite is much more likely.
Moreover, in many cases "looking" in shape does not mean being fit. Recurrent binges can still create problems independent of body composition, such as stomach discomfort, excessive gastroesophageal reflux, metabolic decompensation, etc.
Let us not forget that some proper eating disorders (DCA) - or in any case border line - are based on methods of purgative compensation (self-induced vomiting, use of laxatives, fasting, practice of excessive motor activity and combination of the same).
The exception confirms the rule
If even so, this is a very isolated case. Any nutrition professional can confirm that constitutional thinness proper is indeed rare.
Sooner or later the bill arrives
This especially concerns pre-adolescents who, thanks to a lifestyle that is extremely more active than that of adults, and with regard to the total absence of ethyl alcohol, but also because their diet is often managed by third parties, tend to be thin and in health - unfortunately, with increasingly frequent exceptions.
This is also the case for young competitive athletes in extremely demanding sports, such as rowing - but we could name others. However, at the end of their athletic career, the overweight rate for these individuals skyrockets. This is understandable if we think that, at any moment, their caloric consumption drops by at least 5000 and sometimes over 10000 kcal per week.
Note: to give the right importance to these numbers just think that 1 kilogram of adipose tissue is made up of a quantity of fats that can generate about 7000 kcal.
Having clarified these concepts, let's move on to the more technical side of the topic.
, is a catabolic process, that is, of demolition.The aptitude to gain weight has a purely survival reason. Thanks to evolution, we have developed an effective energy reserve mechanism called clear adipose tissue (subcutaneous and visceral).
This, composed of cells called adipocytes, can store large quantities of fatty acids (in the form of triglycerides) and release them when needed.
But why precisely fatty acids?
Because their storage requires little water - with an obvious advantage in terms of space - and because the cells generate 9.0 kcal / g from them - thus representing the most suitable substrate for building "caloric stocks".
The filling of adipose tissue occurs mainly thanks to blood transport, a fluid in which fatty acids are transported by means of lipoproteins and albumins.
And how do fatty acids get into the blood? Thanks to the absorption of lipids present in food and the hepatic lipogenesis of carbohydrates and dietary proteins in excess.
But the adipose tissue is not the only tissue that can receive these fatty acids; in fact, the muscles capture equally considerable quantities, but with the aim of "consuming" them, not storing them.
However, muscle tissue becomes receptive - not only to fatty acids, but also to glucose and amino acids - when activated through physical movement. This is why when muscles are "not working" it is easier to gain weight.
It must then be specified that the motor activity at the considerable training load creates an additional advantage, which is the greater sensitivity of the muscle tissue to insulin.
This, secreted after meals, serves to activate glucose transporters (GLUT4) in insulin-dependent tissues - such as muscle and even adipose tissue. Certain genetic predispositions, inappropriate dietary behaviors, overweight and sedentary lifestyle worsen muscle insulin sensitivity, while fat remains totally receptive.
Since high blood sugar for too long determines hepatic lipogenesis and the consequent increase in blood fat, reduced muscle insulin sensitivity can be considered a predisposing factor to gain weight - but still secondary to excess calories in the diet.
negative, eating less than you consume;
