Do nutritionists allow you to eat ice cream while losing weight?

During any diet, you can find a healthy alternative to a harmful product.

A child's favorite cold treat can become an ally for people who want to lose weight.

An important condition is choosing the right product among food abundance.

The main goal of someone losing weight is to evaluate the qualitative and quantitative characteristics of ice cream.

Composition and nutritional value of the product

Ice cream always has a base that can be supplemented with various additives. There are 5 main types of cold treats (see Table 1). Nutritional value is given per 100 g of ice cream.

Table 1

The table clearly shows the advantages and disadvantages of individual types of ice cream.

Products containing milk, yogurt, and fruit juice benefit from a low percentage of fat and calories.

It is better to refuse ice cream and ice cream with cream.

Be sure to see: Is it possible to eat corn while on a diet: benefits and harms? Get a complete set of proteins, fats and carbohydrates from Doshirak dietary products on a diet: is it possible to eat fast food products? Is it possible to eat soy sauce while on a diet: all the myths and truth

How to choose good ice cream?

Natural ice cream contains useful acids, vitamins, minerals and enzymes that stimulate metabolism. However, it is difficult to find a truly high-quality product among the large selection on the shelves. You can focus on the following criteria:

• Appearance.
  Dented or broken ice cream has most likely been re-frozen. If stored improperly, dessert can become a breeding ground for microbes and can be poisonous.
• Label.
  Avoid the names “vegetable-cream”, “milk with vegetable fats” and others. This ice cream contains plant ingredients instead of milk, most often palm oil.

Victims of marketing. How are we being deceived by products?

• Compound.
  Good ice cream is made from milk fat. In a real ice cream, its share should be at least 12%. GOST does not allow the use of milk-containing raw materials instead of milk. Unfortunately, you can’t do without stabilizers, so look for natural ones: agag-agar or gelatin. There cannot be any kind of water in the ice cream, and the composition must begin with milk. Avoid scary names like tetrazine, carrageenan, sodium carboxymethylcellulose, which are often disguised as combinations: E102, E466, E407.

What are the dangers of dessert when losing weight?

Manufacturers often add nuts, chocolate, caramel, condensed milk, and jam to the main composition. These ingredients increase the calorie content of the product due to the carbohydrate and fat components.

If a person is determined to maintain his physical shape and lose weight, then he should choose ice cream without such additives.

For example, a popsicle in chocolate glaze has a calorie content of 261 kcal, and if flavored with crushed nuts, the figure will increase to 305 kcal.

It is important to remember that standard ice cream can weigh more than 100 g, and this adds danger to a beautiful figure. That is, 120 g of such a product will contain 366 kcal, and 150 g – 457 kcal. If we take into account that the daily calorie content of a losing weight person is 1200-1500, then by eating one such delicacy, you can cover 1/3 of your diet.

Such frivolity can harm your figure if the remaining part (2/3 of the diet) is not replaced with low-calorie foods.

Diet with a sweet product

Losing weight on an ice cream diet will be easy. There are many options for approved dishes, you can alternate them.

Breakfast

Its calorie content should not exceed 300 Kcal; the following options “fit” into this indicator:

• black bread, hard cheese (1 piece per 30 g), salad of any fruit, tea;
• oatmeal in water with the addition of sour berries or honey (150 g), coffee;
• 150 g portion of low-fat grain cottage cheese, 3 pieces of dry biscuits (crackers), tea;
• 150 g of natural yogurt mixed with fresh berries and 1 banana, 3 crackers, coffee;
• salad of cucumbers, cabbage and tomatoes with 1 teaspoon of vegetable oil, 1 boiled egg, 30 g of rye bread.

Dinner

You need to consume so much food that its energy value is a maximum of 500 Kcal. You can choose from the following options:

• vegetable soup with broccoli, a portion of grilled veal or chicken (150 g), 3 tablespoons of buckwheat porridge, fruit compote, fresh vegetables (salad);
• 150 g chicken pickle, boiled fish with vegetable stew, 30 g black bread, tea;
• fish soup from sea fish, potatoes baked in the oven, fresh cucumbers and tomatoes, tea with honey, rye bread;
• okroshka on natural kvass with sour cream, grilled turkey (100 g), steamed vegetables, rye bread, coffee;
• lean borscht (100 g), boiled or baked chicken, 100 g of rice porridge, cabbage salad with cucumbers, tea.

Dinner

The total energy value of the meal should not exceed 240 Kcal. You can add a portion of ice cream to each item - no more than 100 g. You can select a menu from the following options:

• steamed eggplant vegetable stew, 200 ml of mineral water, 50 g of rye bread;
• cabbage, carrot, cucumber salad with added vegetable oil, boiled pasta with a little butter, grapefruit juice or fresh citrus;
• grilled fish steak, 30 g of black bread, fresh vegetables, mineral water;
• buckwheat porridge (100 g), baked apples with walnuts, mineral water.

If losing weight is difficult, you can supplement your daily diet with afternoon snacks. They should not be too high in calories - a maximum of 160 Kcal, and there are many options:

• banana;
• apple or pear;
• 100 g of natural yogurt or with the addition of berries;
• 200 ml low-fat kefir;
• 100 g sour cream with cottage cheese;
• tea with 4 crackers.

To lose weight effectively, you should listen to the recommendations of nutritionists:

• In parallel with the correction of the diet, you should go in for sports - even moderate physical activity on a regular basis accelerates weight loss by 2 times;
• there is no need to weigh yourself every day - the results will not be quick, but the emotional background will deteriorate, which will lead to stress, irritability and a gastronomic breakdown;
• if you want to go to the kitchen, but it’s not time to eat yet, then this is most likely due to boredom - you need to get distracted and do something that was postponed “until tomorrow”;
• When you have another attack of hunger, you need to drink a glass of water in small sips - this will reduce your appetite.

We recommend reading about mangoes for weight loss. You will learn about the benefits of mango, contraindications for taking it, choosing and storing the fruit, and diet options. And here is more information about strawberries for weight loss.

Losing weight with ice cream is quite possible. There will be no need to deprive yourself of the pleasure of feasting on sweets, and the “hardships” associated with food restrictions and physical activity will be easier to bear. Nutritionists approve of the proposed nutritional options, as they allow you to lose weight slowly and without the body losing vitamins and minerals.

What product can you eat while restricting your diet?

Which ice cream to choose on a hot day and not harm your figure can be tracked using the data in Table 1.

Having assessed the nutritional value of the representatives of the cold dessert, the podium was taken by:

1. Yogurt ice cream is a gold medal winner. Contains a minimum amount of calories due to the low percentage of fat fraction. A valuable component is lactobacilli, which maintain normal intestinal flora and have a beneficial effect on its functioning.
2. Fruit ice – 2nd place. If the product is made from natural juice without added sugar, then there is no harm to a slim figure.
3. Dairy ice cream – 3rd step of the pedestal. Recognized by many nutritionists as an excellent partner for weight loss. Contains a complex of amino acids and milk fat. Calcium contained in the composition reduces appetite and slows down the absorption of fats in the small intestine. According to the calorie level, it can be used in dietary nutrition. It is better if the base is skim milk.

Could it be useful?

Bio-ice cream was produced in Russia. It is recommended to be given in kindergartens, schools and sanatoriums as a preventive measure for stomach diseases and colds. If the body is not weakened, regular portions of cold harden the throat. Bio-ice cream contains beneficial bacteria and probiotics, which support microflora in the human body. The composition includes natural butter and milk, which contain vitamins and healthy fatty acids.

Probiotics and prebiotics: which bacteria are good for our body

Nutritionist and dietician Anna Berseneva believes that bio-ice cream is actually healthier than classic ice cream.

Anna:

This ice cream is easier to digest due to the excipients it contains. It’s safer and means it won’t have a bad effect on your figure.

Like any sweet foods, Anna advises eating ice cream in the first half of the day: from 11:00 to 16:00.

Anna:

At this time, the pancreas is in a more active state, so those carbohydrates and fats that come with ice cream are absorbed more easily. In the evening, the body should recover, and not digest the difficult foods that we threw at it. But if you couldn’t resist and ate something “forbidden,” you should take a walk.

Photo: istockphoto.com

DIY cold dessert

Unfortunately, not all stores offer healthy ice cream. The assortment includes ice cream and creamy products, which can become enemies of slimness.

Some manufacturers replace natural ingredients with dry concentrate and preservatives, generously enriching the frozen product with sugar. To be sure of the composition and safety of the cold dessert, you can prepare it at home.

Recipe for banana-strawberry cold treat with vanilla flavor

Easy to prepare and can be enjoyed by the whole family. Calorie content per 100 g of product – 64 kcal, BJU – 1.5/1/14.1.

Ingredients:

• banana – 3 pcs.;
• skim milk – 250 ml;
• strawberries – 500 g;
• cocoa powder – 2 tbsp. l.;
• vanillin - a pinch;
• honey - 1 tbsp. l.

Cooking process:

1. Peel the bananas, cut into thin slices, freeze.
2. Mix the frozen bananas with the remaining ingredients and mix using a blender.
3. Pour the mixture into molds.
4. Place in the freezer for 4-5 hours.
5. Dessert is ready.

Ice cream recipe for gaining muscle mass

The main component is cottage cheese - an excellent source of calcium and protein. Many people quickly get bored with this product, and a simple ice cream recipe will help diversify their diet.

Calorie content per 100 g – 110 kcal, BJU – 8/0.5/16.

Ingredients:

• low-fat cottage cheese – 1 pack;
• prunes – 4 pcs.;
• low fat kefir – 100 ml;
• cocoa – 1 tbsp. l.;
• banana – 1 pc.

Cooking algorithm:

1. Mix banana and kefir using a blender.
2. Add cottage cheese, cocoa, prunes to the resulting mass.
3. Mix everything thoroughly.
4. Place in molds and place in freezer for 4 hours.

Protein Ice Cream Recipe

A great treat to provide your body with protein after a workout. Per 100 g of product – 78 kcal, BJU – 11.3/1/5.5. Ideal for snacking.

Ingredients:

• protein – 30 g;
• skim milk – 250 ml;
• cocoa – 2 tbsp. l.

Preparation:

1. Using a blender, mix the ingredients and get a cocktail.
2. Place in the freezer for 4 hours.

Recipes can be modified using other fruits and berries.

How to replace high-calorie ice cream?

Sorbet is a less harmful alternative to plain ice cream. However, the dessert cannot be called healthy and low-calorie due to the sugar in the composition. The basis for sorbet is fruit or berry puree. Because of fiber, sugar is absorbed into the blood more slowly, which means there will be no spike in insulin. The composition of sorbet is very far from ice cream: it contains less fat, no milk or cream. But it perfectly refreshes the taste buds. Sorbet is a healthy substitute for regular ice cream, as long as it doesn't contain a lot of sugar.

Photo: istockphoto.com

Advice from nutritionists

Famous people from the world of slimness will help you figure out whether you can eat ice cream on a diet or not.

Irina Lizun, nutritionist

If your goal is to lose weight, then you should give up factory-made ice cream. It is better to cook at home, which will eliminate excess fat and carbohydrates.

Marina Rosenstein, nutritionist

To maintain your figure, you should exclude your favorite ice cream, ice cream with cream, and various varieties with fillings (nuts, chocolate, syrups, caramel, etc.) from your diet. Unfortunately, health food stores are not popular in many cities. In the refrigerator of such establishments you can find varieties of healthy ice cream that will not harm your figure. A great alternative is a homemade cold treat.

Anthony Howard-Crowe, fitness blogger from Colorado

A man ate exclusively ice cream for 100 days and lost 15 kg.

It doesn’t matter what you eat, the main thing is not to overeat the amount of calories you burn.

Bernardo Lafuente, nutritionist from Colombia

He recommends eating one serving of ice cream every day; it contains a lot of calcium, which will help burn fat and strengthen bones.

Favorite ice cream

Rich creamy vanilla taste, pleasant consistency and, of course, fat content of at least 12% - these are the signs of a real ice cream. Classic ice cream is prepared using butter - one of the most valuable animal fats, which we so need to build many important tissues. Such, for example, as brain tissue, retina, adrenal glands, and all, without exception, cell membranes. Hormones are built from saturated fats; without fats, many vitamins cannot be absorbed. According to accepted standards, ice cream contains from 12 to 20% fat.

The standard fat intake for an adult is approximately 100 grams per day. It turns out that if someone wants to eat half a kilo of ice cream in one sitting, nothing bad will happen to him? Alas, this is not the case, because, firstly, such a volume contains a large amount of sugar, and secondly, milk protein is one of the most common hidden allergens. It’s safer to limit yourself to one or two glasses of ice cream per week.

Main conclusions

If you take a disciplined approach to the process of losing weight, then one ice cream a day will not become a hindrance in achieving your goal. A number of recommendations:

1. Look at the product label, mentally calculating whether it will be acceptable to consume it today or not. A person who is losing weight has a calorie limit, the main thing is not to exceed it, otherwise the loss of extra kg will not happen.
2. Diversify your diet so that you can add a cold treat to it without harm.
3. Maintain a drinking regime – 30 ml of water * 1 kg of body weight.
4. Learn how to make low-calorie ice cream.
5. Perform physical activities that can burn extra calories.

Each person on proper nutrition is responsible for what he eats and in what quantities.

Is ice cream dangerous for your health?

Ice cream, like other dairy products, can contain artificial vegetable fats instead of natural ones.

High consumption of artificial vegetable fats can cause the development of systemic inflammation in the body. This happens due to the problem of “obesity” of internal organs: liver, pancreas. “Obesity” of the liver - fatty hepatosis is dangerous due to the development of liver inflammation - hepatitis and the progression of fibrotic changes. “Obesity” of the pancreas—lipomatosis—can lead to inflammation of the organ—pancreatitis.

It must also be remembered that the organs of the gastrointestinal tract love foods at a temperature close to room temperature, so the lower temperature of ice cream can cause them stress.

The combination of stress in the gastrointestinal tract, carbohydrates and possible bacteria, especially bacteria represented by E. coli, will inevitably lead to consequences (diarrhea, constipation, digestive disorders).

In healthy people, intestinal symptoms disappear quickly, within a day or two. And people with health problems (especially during or after coronavirus infection) are at risk of complications.

A separate colossal problem, according to Sabir Nasredinovich, is the addition of antibiotics to perishable food products, primarily dairy products. Their use slows down the process of spoilage, preserves their taste longer, and increases shelf life significantly. And the downside is the development of resistance (insensitivity) to drugs with antibiotics. The coronavirus pandemic has shown that antibiotics are not effective enough because resistance to them is widespread throughout the world. How did this happen? Gradually, with frequent encounters with antibiotics, bacteria learned to fight them and developed their own “immunity.” This is because we consume such products every day and often don’t even realize it.

If storage technologies are also violated or manufacturers use low-quality ingredients, the risk of infection by microbes is added. “And the presence of microbes in a product is a disaster,” says Professor Mehdiyev.

Is it possible to eat ice cream in the evening

The key to losing weight on an ice cream diet is the correct calculation of calories for one day. For smooth, gradual weight loss, you need to ensure that your body receives no more than 1500 kcal per day. This is less than with a normal diet with gastronomic liberties, so weight loss is inevitable.

In order for the diet to be a joy, the psycho-emotional background of the person losing weight is normal and in a state of stability, ice cream should be consumed in the evening. This will be a kind of reward for the patience and efforts made to overcome the feeling of hunger. Losing weight will be slow, but safe and with strong results.

Alcohol

I don’t know where the myth that large amounts of alcohol promotes good sleep came into our society, but a myth is a myth. Yes, alcohol makes us sleepy and “slow,” but it does not make our sleep stronger or better. Alcohol contributes to dehydration and reduces the restorative effect of sleep. After drinking a large dose of alcohol before bed, you may well wake up in the middle of the night and not fall back to sleep until the morning. Therefore, if you want your sleep to be sound and refreshing, avoid drinking alcohol just before bed. Otherwise, after you wake up in the morning, bags under your eyes and fumes from your mouth will remind you that you shouldn’t have drunk before bed. And if you suffer from periodic or chronic insomnia, be aware that systematic alcohol consumption can aggravate its symptoms.

Products with hot spices

Hot peppers and hot spices can be found in a variety of products (sausages, pickles, meat products, some types of cheeses). Snacking on them before bed means making the night sleepless. Such food increases the heart rate, and the person’s condition becomes uncomfortable. This side effect interferes with normal sleep. In addition, foods with hot spices increase acidity, causing a burning sensation in the stomach. They are best consumed in the morning or at lunchtime. This will allow the energy received to be used up throughout the day.

Results and reviews

Those who have tried to go on an ice cream diet are left with different impressions, since the effect depends not only on the chosen variety and duration of weight loss, but also on the characteristics of the body.

On a mono-diet you can lose up to 4 kg in a week, while a balanced diet is gentle on the body, but does not allow you to lose more than 2 kg. Despite the reviews about the ice cream diet, everyone decides for themselves what is their priority.

The girl Polina wrote the following about the ice cream diet: “Alas, I failed to lose weight, my weight remained the same. But I was charged with positivity for the month ahead. I ate only ice cream for 5 days, my mood was high, although at times I felt hungry.”

also left a review and results of the ice cream diet : “I slightly modernized my balanced diet, lost 2 kg in a week. I made breakfast and lunch more substantial, and ate homemade ice cream for snacks and dinner. I lost weight in the summer, so there was no hunger, and ice cream saved me from the heat.”

Pizza

Of course, if you want to eat a slice of your favorite pizza at night, it's not the end of the world... but are you sure you can limit yourself to just one slice? Yes, pizza is delicious and quite easy to prepare, but each bite is a kind of calorie bomb, fraught with unsightly fat deposits on the sides, especially if you eat pizza at night. The tomato sauce that's on your pizza is highly acidic and can cause acid reflux, and the fatty toppings are a surefire recipe for heartburn. In general, if you want to be guaranteed to wake up in the middle of the night and never fall back to sleep, eat pizza before bed - as much as you want. But if you want not just to fall asleep, but to get enough sleep, forget about it, at least for the evening. And if you really want to treat yourself to pizza before bed, try baking a vegetable pizza with carrots and bell peppers, but without a thick layer of tomato sauce and without other unhealthy additives.

THANK YOU FOR THE FAT?

– Do you really think that if you eat another ice cream, you will feel better?
– my friend Marina asks me. “You may cool off, but you definitely won’t thank him for the fat in different parts of your body.” Better buy water. The thought of extra pounds is, of course, sobering, but does ice cream really affect your figure?

“In the summer, cold ice cream helps you regulate your body temperature,” says allergist-immunologist, pediatrician Alexey Bessmertny. - This is good. But it's bad because of the large amount of sugar.

Because of this, by the way, diabetics are not advised to indulge in ice cream. But in health food stores you can easily find sugar-free ice cream. Or cook it yourself - there are a lot of fruit-based recipes on the Internet.

Sweet bars

Yes, sometimes it is so difficult to resist a tempting bar - full of nougat and caramel, covered in chocolate... but still try to restrain yourself, especially if you are about to go to bed. Recent research has shown that 7 out of 10 people who eat junk food like candy bars before bed are much more likely to have nightmares instead of normal dreams that night. The sugar contained in sweet bars is food for our brain, and a completely overheated brain at night invariably slides into nightmares. One day, as an experiment, I decided to snack on sweets at night. The first night I didn't notice anything special, but after I continued doing this the next day, the next night was the worst I've experienced in a very, very long time. At first my sleep was filled with terrible nightmares, and then, scared, I woke up and could not sleep until the morning. Naturally, in the morning I was in such a state that I had to take time off from work and try to take a nap during the day. The same thing happened the next night. To be honest, at first I couldn’t believe that all this happened because of some candy, but as soon as I started eating healthy food in the evenings again, all my nightmares disappeared, as if they had never existed. Of course, what you eat before bed is up to you, but if your hand reaches for a sweet bar... it’s better not to.

Ice cream diet: sample menu for the day

Let's look at a sample menu for a fasting day, during which ice cream becomes the main dish.

Dishes can be eaten in any order every 1.5-2 hours . This will make it easier to avoid hunger pangs. The meal can be complemented with a glass of chilled, lightly carbonated mineral water.

We also did an anonymous review of ice cream with flax seed and cornflowers, with the aroma of cactus, as well as black-black with activated carbon as a dye.