Diet

Foods richer in water and the role in weight loss

In the human organism, the water it is the constituent present in greater quantity. Its presence is essential for the carrying out of all physiological processes and biochemical reactions that take place in our body. A food essential for lifetherefore, which can be taken through mains water, drinks, but which is also contained in many foods.

In the latter case we speak of biological watera real help, as scientific studies show, to help keep body weight under control.

Functions of water

As stated in the Guidelines for healthy eatingwater enters the structure of various substances and acts as a solvent for most nutrients (minerals, water-soluble vitamins, amino acids, glucose, etc.), playing an essential role in digestionin the absorption, transport and use of the same nutrients, as well as in the elimination of metabolic waste.

It also acts as a “lubricant”, with functions of shock absorber in the joints and tissues, keeping elastic and compact the skin and mucous membranes (whose functionality depends on the right degree of hydration) and guarantees the right consistency of the intestinal contents. Water plays a primary role in the mechanism of breathing: in order for the respiratory surfaces to adequately perform their function, they must be humid, to allow oxygen and carbon dioxide dissolved in the water to be exchanged.

It is essential in the process of thermoregulation: by increasing or decreasing sweating, the body keeps the body temperature constant to allow the correct development of biochemical reactions.

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It is equally essential for the maintenance of pH (balance between acid and basic substances) of the various districts.

Organic water and diet

But why does organic water play such a crucial role in maintaining a healthy body weight? The main reason is that this water contained in food causes a greater sense of satiety during the meal. Therefore, the more a meal is packed with biological water the more you can reduce your energy intake, thus helping to control weight.

In food, the amount of water is very variable: fresh and “live” food, for example, it contains more water than a food product. This is because, to increase its shelf life, a food product must have a low volume of water.

However, the foods that contain more organic water are vegetables and fruit (75-95%). But also in the Whole grains it’s us legumes the quantity is considerable, since, once they are soaked before cooking, they recover the quantity of water.

Foods of animal origin such as red and white meat, cured meats and aged cheeses instead, they contain lower doses of this precious food. A reduction in the water in the food stimulates palatability and reduces satiety.

Water content in food

Here are some indications on the water content reported in the Guidelines for a healthy diet:

  • Tap / mineral water: 100 g per 100 g of food
  • Tea, coffee, cola-type drinks, orange soda, carbonated drinks in general: 89-95% per 100 g of food
  • Fruit juices: 80-90% per 100 g of food
  • Beer and wine: 80-95% per 100 g of food
  • Broths, soups, soups: 85-95% per 100 g of food
  • Fresh fruit 75-95% per 100 g of food
  • Vegetables and vegetables: 75-95% per 100 g of food
  • Ready-to-eat legumes: 65-80% per 100 g of food
  • Milk: 80-90% per 100 g of food
  • Yogurt: 75-85% per 100 g of food
  • Fresh cheeses: 55-80% per 100 g of food
  • Boiled rice: 70-75% per 100 g of food
  • Semolina pasta: 60-70% per 100 g of food
  • Bread: 30-40% per 100 g of food
  • Fresh fish and seafood: 65-85% per 100 g of food
  • Eggs: 65-75% per 100 g of food
  • Beef, chicken, lamb, pork: 50-65% per 100g of food
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The diet rich in organic water

To stimulate the sense of satiety and thus control the daily energy intake, it is therefore necessary to encourage the consumption of fresh and natural foods such as fruit and vegetables. This is also confirmed by an article published in Pubmed edited by Dr. Barbara J. Rolls entitled “Dietary strategies for the prevention and treatment of obesity”.

In particular, eat a salad before the meal – thanks to the biological water content e fibre present in vegetables – provides a satisfying sense of satiety. Soups, broths, minestrone, purées and vegetable creams are other excellent preparations for filling up on organic water. As well as whole grains in grains (and not reduced to flour) which, in addition to recovering their quantity of water during soaking as mentioned, absorb further water during cooking, even reaching triple their original weight.

All good foods not only for keeping weight under control, but also for one actual weight loss.

Data from several clinical studies – reads the article written by Dr. Rolls – have also shown that reducing food energy density by adding water-rich foods is associated with substantial weight loss even if participants eat larger amounts of food. Good news for those who need to lose a few extra pounds.

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