HOW WE GET FAT

This article is written so you can properly understand why eating a high saturated fat
diet wont make you fat and why counting calories and trying to burn more calories than
you consume is a recipe for disaster. Elevated stress, fatigue, frustration and
ultimately weight gain are the results of medium to long term calorie-restriction
and/or excess cardio training.
Youll see why a calorie isnt just a calorie and why the calorie-in/calorie-out theory
based on the law of thermodynamics when applied to a complex system like the
human body is completely bogus.
Staying lean is not just important for aesthetics and self-esteem, but the mere fact
of gaining fat means that you are already metabolically deranged and somewhat insulinresistant. This means that your body is not functioning as it should and the risks of
developing other metabolic problems in the future are high. Type 2 diabetes, heart
disease, hypertension and a weight-gain cycle are some examples.
Taking care of your health is about looking at the science and evidence more than
listening to the current dogma. After all, as more and more people eat healthy
whole grains and low fat and endure long hours of strenuous cardio exercise week
after week, we see the general health condition of people getting worse and worse. If
youve been following the standard recommendations and are still struggling with
weight gain, youll learn that loosing weight is actually effortless when you start to work
with your body instead of against it.

The calorie-in, calorie-out hypothesis

Most people believe that

they get fat because they consume more calories than they burn. Its an over simplistic
way of seeing it and the human body is a complex system, not a machine that works
the same with fuel of any kind. When we eat food, there is a complex hormonal
system at play and thosehormones ultimately decide if youre going to store fat or not.
One of the major ideas that floats around thats related to this theory and that tries
to explain why so many people are fat today is the lack of exercise. It is believed that,
because we exercise less, we burn less calories and the excess calories accumulate as fat
over time.

Once again, the story is much more complex than that. If you believe in the calorie
theory and you do the math, youll see that youll need to pedal and sweat for hours
just to burn the calories in a few cookies. Even worse, exercise will increase your
hunger so youll constantly have to fight the way your body wants you to act. Just
sitting there and doing nothing, youll burn an amount of calories thats not too far
from what you burn while exercising. Your brain, digestive system and heart require a
tremendous amount of energy just to run properly.
You probably already know that your body is mainly interested in survival and
reproduction. In the wild, a major component of survival is energy conservation.
Ancient humans werent interested in burning more energy than they had to and
doing otherwise would jeopardize their chances of survival when food was scarce. For
the purpose of energy conservation, the body uses a set-point and will try its best to
keep its composition within that set-point. This is why people struggle so hard to lose
weight when working against their nature and almost always put it back on later on.
The body simply returns to its set-point. This also works the other way around. If you
try to overeat in order to gain fat, itll work for a while, but youll shortly return to
your normal weight once you stop overeating.
In fact, if we didnt have that complex set-point system, it would take an accuracy of
about 0.01% of your calorie intake to stay within a 5 pound range over a 5 year period,
yet we see people staying basically at the same weight for years and years.
If exercising and burning more calories doesnt work, then reducing your caloric
intake and eating smaller portions will, right? Wrong!
When you suddenly spend more energy than usual (i.e: long sweaty miles on the
treadmill), your body will give you strong hunger signals so you can regain the energy lost
and stay within your bodys set-point. This is also true if you start eating more. Youll
have more energy and be inclined to get active and eliminate the surplus. At least,
these happen to a normal and healthy person who isnt metabolically deranged. Youll
also induce a similar situation when your energy input reduces with situations like
starvation or hypothyroidism. Youll have much less energy available and will feel
sluggish and rundown in order to preserve energy.

The role of insulin on health

Insulin is an important hormone secreted by the pancreas that controls glucose
metabolism and glucose uptake by the cells. In other words, it helps keep your blood
glucose stable by delivering any surplus to liver, muscle and fat cells. This is the
way the cells can get access to glucose to use as energy and your blood glucose can stay
within a normal range.
You probably understand that if we dont consume a high carbohydrate diet
(carbohydrates are transformed into glucose in the body), we need much less insulin
to deal with it. The opposite is also true.

The problem with the Western diet is that the

amount of carbohydrates consumed is so high compared to what our ancestors were

used to that our insulin is chronically high. This then triggers a chain of reaction that
we call the metabolic syndrome andweight gain is often one of the first signs.
The muscles and the liver can only store a certain amount of glycogen (stored
glucose) at any given time. Once those stores are full, insulin has to remove any
excess glucose in the blood and put it somewhere else. The glucose gets stored in the
fat cells as triglycerides. Et voil! This is the basics of how you store fat.
The story doesnt end there though. Chronically elevated insulin also disrupts another
hormone called leptin. Leptin is a hormone that talks with the hypothalamus to signal
hunger and energy reserves. When insulin is high all the time to deal with all the
sugar, you get hungry and eat even more sugar even if your cells are overfed and
dont need more energy from food.
What happens next if the vicious cycle continues? Your cells become resistant to the
effects of insulin to protect themselves from the damaging and inflammatory effects
of too much glucose. Glucose then has trouble getting into the cells and more of it
gets stored as fat, even when your cells are hungry and deprived. The problem is
that your cells now dont get the energy they would get from glucose, because they are
resistant to insulin.
Your cells are now starving for food while sugar is being stored in the fat cells. Since
your body needs energy and in the energy conservation optic, you get even hungrier,
your energy levels fall while you gain weight.
Also note that excess fructose consumption (from sodas, fruit juices and anything with
added sugar or high-fructose corn syrup) is also a big problem on the standard American
diet and causes insulin resistance at the liver, which is very bad news. The focus of this
article is not on fructose, but a whole article will be dedicated to the specific damage
that fructose does. For now, just keep in mind that carbohydrates are less of a problem
when fructose consumption is low, but in our present society almost any kind of
carbohydrate comes loaded with fructose.
In this sense, obese people are sedentary and overeat because they are fat and not the
other way around, just like teenagers who are not growing because they are
overeating, but are overeating because they are growing. Its not a defect in will-power
or dedication, its a defect in ratios of macro-nutrients consumed which triggers an
unnatural hormonal reaction.
If the vicious cycle continues even more, chances are your cells will become more
and more insulin resistant and you run the risk of developing type 2 diabetes, a
situation where the pancreas becomes tired of producing all that insulin and now
produces inadequate amounts to keep your blood sugar in the normal range.
Now this might seem quite unlikely to happen to you and might sound farfetched or
extreme. Keep in mind that the metabolic syndrome presents itself differently and at
different times for everybody. It can take years or decades, but as soon as your start
gaining unnatural weight youre already somewhat insulin resistant. It doesnt mean
its going to develop into full blown type 2 diabetes or other metabolic problems, but
odds are not on the good side. Some people develop some form of the metabolic
syndrome without getting fat, and its quite dangerous, because there is no prior sign or
wake up call.
Some people will imitate their favorite athlete, who might be eating tons of
carbohydrates while staying lean and fit. Athletes can afford to go harder with the
carbs and fructose because their glycogen stores are more often depleted and there
is no negative metabolic effect in repleting glycogen stores. Its when you hammer
them while they are already replete that problems happen.

Getting fatter had its advantages

If excess sugar and especially fructose is bad and is the root cause of all modern
metabolic problems along with grains and omega-6/omega-3 imbalances, you probably
wonder how our ancestors got by eating fruits, probably without restriction. After all,
fructose got its name from the word fruit. The thing is, most fruits back then were
much less sweet and much more fibrous and/or tart. The other thing is that in most
parts of the world, fruits are only available at certain times of the year. Most of the
time, this would happen right at the end of the summer when it was the ideal time to
over-eat a bit and get fatter to go through winter, when food becomes scarce. Getting
a higher amount of carbs a couple of times a year instead of chronically does not
cause problems, especially when your metabolism hasnt been messed up already.

How to lose stubborn weight

The good news is that most

broken metabolisms can be brought back to normal with the proper approach. As a
general rule,the more insulin resistant and metabolically deranged you are in the first
place, the more rigorous youll have to be in your approach. Most healthy people will get
by just fine and achieve their health and weight goals simply by following the 15
rules described in Paleo 101. Those who still struggle to lose weight though might need
to take it up a notch to trigger their metabolism into a proper mode of fat burning. You
have to put your body in a metabolic state different enough so your body decides to
change its set-point and burn fat.
Youll need to keep your carb and fructose intake very low, so low that youll go into a
state called ketosis. Ketosis happens when your liver starts making ketone bodies out
of fat as a fuel source that replaces glucose. Dont worry, being in ketosis is perfectly
healthy and most ancient humans were in ketosis probably more often than not. There
are even metabolic advantages to being fat adapted and most of your cells prefer
burning ketone bodies rather than glucose. If you dont consume any carbs
whatsoever, your body will make glucose by a process called gluconeogenesis for the
few organs and cells that cant run on ketone bodies (some parts of the brain and red
blood cells mainly).
Youll get into ketosis at about 50 grams of carbs or less per day. You can buy urine test
strips at your local drugstore to test whether you are in ketosis or not.
For serious weight loss needs though, I recommend that you keep your carb intake
near zero. 5% of your caloric intake as vegetables used as condiments to your meals
is probably fine. Even excess proteins will be transformed into glucose so you should
keep protein intake at around 20% of your caloric intake.
I also recommend against eating any fruits, nuts or starchy vegetables. Nuts and seeds
contain some gut irritating properties from lectins and often have a very bad omega6/omega-3 ratio. A good ratio of omega-6 to omega-3 is even more important when you

are metabolically deranged, so I recommend keeping your polyunsaturated fat intake

to a minimum and supplement 1 or 2 grams of a good quality fish oil every day to get
those fats in the right balance. Also strive to only eat grass-fed meat and wild fish.
Read my Paleo on a Budget article to learn how to save money while eating grass-fed
and pastured animals. Grass-fed ruminants like beef, bison and lamb will have a better
omega-6/omega-3 ratio in their fat than pork and chicken, even when well-fed.
None of the problematic Neolithic foods should be consumed. This includes all grains,
legumes, vegetable oils, sugar and possibly even dairy.
Your diet should therefore be around 75-80% fat, 20-25% protein and 0-5%
carbohydrates. This diet is also healthy in the long-term and you will get all the
nutrients you need frommuscle meat, organ meat, good quality animal fat, fish, shellfish
and homemade bone broths. Most ancient humans in most regions of the world
probably ate a diet very similar to that.
Your fat sources should be mostly from animals. Butter, tallow, lard, duck fat and egg
yolks are some examples. Coconut oil is also fine, as is non-heated olive oil. If you buy
the fatty cuts of meat, youll already get a good amount of fat just by eating all the
trimmings. For those struggling to get enough fat, heavy cream from grass-fed and
pastured cows or goats can be an easy way to increase your intake if you are positive
that you tolerate dairy very well. Youll have to experiment with it to really know.
If your body is not used to be in ketosis and using fat as a source of fuel, you might
feel shaky and sluggish for two or three weeks. It will soon pass though and youll
experience far less cravings for carbohydrates by keeping your intake very low.
Proper sleep and an optimal vitamin D level are also really important to let your body
heal, regain its vitality and permit your hormones to fall back to a normal balance
where youll lose fat. Get at least 8 hours of sleep per night, try to wake up without an
alarm and, unless youre exposed to sunlight every day, get 4,000 IU of vitamin D every
day.
Once your diet is in order, youre past the initial sluggishness of becoming fat
adapted and your sleep is optimal, you should start to lose weight effortlessly and
feel generally great. You can stay on this stricter version of the diet for as long as you
need to.
As for training and exercise, short and intense weight lifting with a focus on big
compound movements (squat, dead lift, pull-ups, shoulder press and bench press) as
well as short and sporadic sprinting sessions are optimal for proper hormonal
balance, gene expression and ultimately, weight loss. You should rest enough between
training sessions to fully recover and not train when you dont feel like it. Ultimately, its
proper diet and lifestyle habits that will put your body in a weight loss mode, not
exercise.

Conclusion
I hope this article helped you understand some of the main mechanisms implicated
with weight gain so you can better understand why some people always struggle to
lose weight and why most people following a diet ultimately fail and regain all the
weight. Proper dietary and lifestyle changes that align with what our Paleolithic
ancestors were used to in nature is the only sure-fire strategy for long-term health
and weight control.
Pictures: scale

Ce sunt carbodidratii
Desi cele sapte minuni ale lumii continua sa ne uimeasca si sa ne intrige, exista o enigma si mai
mare pe care omenirea incearca sa o dezlege de mult timp: carbohidratii.

Nutritionistul american Susan Burke si-a asumat misiunea de a descalci itele si de a separa faptele de fictiune in privinta
carbohidratilor.
Imaginati-va un zirconiu cubic si un diamant; zirconiul arata la fel ca diamantele dar numai unul dintre ele este
valoros. Aceasta este diferenta dintre carbohidratii rafinati si cei nerafinati sau complecsi. De exemplu, ganditiva la o felie de paine alba si la o felie de paine integrala cu seminte. Spre deosebire de felia de paine integrala,
care este in mod natural plina de diferite tipuri de vitamine, minerale, micronutrienti si fibre, din painea alba sau scos substantele naturale, au fost procesate, apoi puse laolalta pentru a realiza o imitatie ,declara Burke.

La ce sunt buni carbohidratii

Ceea ce mancam noi sunt alimentele, nu doar carbohidratii. Cantitatea de carbohidrati si modul in care ii
proceseaza organismul reprezinta diferenta.
Consumul de carbohidrati, mai ales inainte si dupa eforturile sau exercitiile fizice extenuante, poate furniza organismului
energie, poate preveni aparitia senzatiei de foame si intarzia senzatia de oboseala.
Conform parerii lui Susan Burke, cand mancam carbohidrati rafinati, acestia sunt digerati rapid si sunt abosrbiti apoi rapid in
sange sub forma de glucoza.
Glucoza este forma pura de energie care este folosita de muschi si celule. Intrebarea care se pune este daca nu cumva aveti o
cantitate prea mare stocata in celulele adipoase. Cea mai buna metoda de a preveni acest lucru este sa evitati sa consumati
carbohidratii rafinati.
Fructele, de exemplu, sunt carbohidrati. Carbohidratii buni din fructe sunt partea care contine coaja si pulpa. Sucul contine
zaharul din fructe, numit fructoza. Va trebuie numai cinci secunde ca sa beti un pahar de suc. Asta inseamna ca inghititi 150 de
calorii in numai 5 secunde.
Pentru a obtine acelasi numar de calorii din portocalele nestoarse ar trebui sa le curatati de coaja si sa mancati doua portocale.
Asta v-ar lua cateva minute, ceea ce v-ar face sa va simtiti mai satul consumand mai putine calorii si hranindu-va mai sanatos,
declara Susan Burke.
De fapt, carbohidratii nu sunt nici pe departe atat de derutanti ca valva pe care au starnit-o. Cheia
este de a alege cu intelepciune si de a nu accepta alceva decat ce este cel mai bine.
Asta inseamna sa nu consumati alimente care sunt prea putin nutritive, insa contin un numar mare de calorii. Painea alba,
orezul, pastele, sucurile si bauturile acidulate va lipsesc de principiile nutritive de care aveti nevoie. Nu acceptati sa le inlocuiti cu
impostori.
Alegeti bogatia naturala si puterea nutritiva a cerealelor integrale. Ele va aduc energie si va mentin silueta.
Pentru a va va pune in miscare si a va pune pe directia corecta, Susan Burke recomanda o lista a celor mai sanatosi
carbohidrati existenti, precum si o lista a celor mai putin sanatosi.

Carbohidrati buni

Cerealele integrale
Painea integrala
Fructele

Legumele
Orezul brun
Turtele si biscuitii de ovaz
Orzul
Fasolea
Lintea
Cartofii

Carbohidrati rai

Cerealele rafinate
Painea alba
Gogosile
Biscuitii
Prajiturile
Bauturile acidulate
Crispurile
Chipsurile
Pastele fainoase
Siropurile din dulceata

Dac ncerci s slbeti, atunci este important s cunoti modul corect de a pierde n greutate.
i, inevitabil, atunci cnd vrei s ncepi o cur de slabire, printre ntrebrile pe care i le pui apar i cele legate de carbohidrai,
de rolul i influena lor.
Ce sunt carbohidraii, care e rolul lor, ct de mult ajung s-mi influeneze dieta i sntatea?
Carbohidratii reprezint sursa principal de energie a organismului (unica hran de care are nevoie creierul) i cel mai uor
de obinut deoarece se gsesc ntr-o gam vast i variat, de la legume, pn la gogoi. Toi carbohidraii conin zahr sub
diverse forme i poart diverse denumiri, cum sunt maltoza (zahrul din bere), zaharoza (zahrul de mas), lactoza (zahrul din
produsele lactate) i fructoza (zahrul din fructe).
De obicei e foarte uor s-i dai seama dup gust ce carbohidrai au cel mai mult zahr i care dintre ei l elibereaz mai
repede. Astfel, o tablet de ciocolat cu lapte elibereaz mai repede zahr dect una cu ciocolat amruie, un ananas dect un
pepene sau o felie de pine alb dect un biscuite din cereale integrale. Cu ct cantitatea de zahr este mai mare i cu ct
este eliberat mai rapid, cu att mai acut este senzaia de uurare care ne cuprinde dup ce ne-am satisfcut pofta de
carbohidrai.
Organismul nostru vrea s ajung la zahrul din carbohidrai, dar viteza acestui proces depinde de o serie de factori. Cu ct
zahrul este mai puin legat de alte substane, cu att mai repede intr n fluxul sanguin.
Care sunt substanele care stau n calea zahrului i nu-i permit s ajung mai repede n organism?
Fibrele sunt principalul factor care i ncetinete absorbia. Tocmai de aceea, fulgii de ovz instant sunt o alegere mai
proast dect cei nerafinii, pentru c cei din urm au coninut de fibre intact, iat stomacul pentru a ajunge la zahr, trebuie mai
nti s-l separe de fibre. Acestea reprezint un obstacol bun n calea digestiei, deoarece o ncetinesc, prin faptul c strbat
nedigerate sistemul digestiv.
O digestie mai lent a carbohidrailor nseamn mai puin insulin. Mai puin insulin nseamn o scdere mai mic a
nivelului de zahr din snge, iar variaii mai mici mici ale nivelului de zahr din snge duc la senzaii de foame mai reduse.
Fibrele nu sunt singurul lucru care ncetinete digestia carbohidrailor. Grsimea, alimentele acide, cum sunt lmia i oetul,
mpiedic creterea brusc a nivelului de zahr din snge. Folosete-le cu ncredere la salate i o s observi beneficiile lor.
Odat ce zahrul a ajuns n snge, pancreasul este cel care ncepe s lucreze, producnd suficient insulin fie pentru a-l
transporta la restul organelor care au nevoie de el, fie pentru a-l pstra pentru nevoi viitoare. i tot pancreasul este cel care tie
de ct insulin este nevoie pentru a se putea realiza acest proces, astfel, n cazul unui aport brusc de zahr n snge el
secret mai mult insulin, iar dac zahrul e asimilat ncet atunci i insulina este eliberat treptat. n acest proces diabeticii au
de suferit deoarece dei consum aceleai zaharuri ca toat lumea, din cauza insuficienei de insulin, zahrul rmne n
snge.

E bine de reinut un lucru important n ceea ce privete obezitatea: zahrul care se absoarbe rapid este duntor, cel
care se absoarbe ncet, lent este mai bun.
Care este explicaia?
Dac zahrul este absorbit lent, nivelul su n snge crete i apoi scade treptat, pe msur ce insulina acioneaz. Prin
scderea lent, senzaia de foame este mai redus, iar pofta pentru ali carbohidrai se reduce. Dac nivelul de zahr crete
brusc, pancreasul furnizeaz deodat mai mult insulin, iar n consecin nivelul de zahr din snge va scdea brusc i mult,
att de mult nct organismul va resimi nevoia de alte zaharuri pentru a compensa scderea mare. Astfel apare o senzaia
puternic de foame, i tindem s mncm mai mult dect avem nevoie, ceea ce va duce n final la o cretere n greutate.
Pe acest principiu putem spune ca s-au evideniat dou tipuri de carbohidrai: carbohidraii ri (care stimuleaz senzaia de
foame, n special cei rafinai) i carbohidraii buni (dup consumul crora vei fi mai puin nfometat).
Un lucru esenial pe care ar trebui s-l facem este s ncercm s nvm ce alimente determin creterea rapid a nivelului
de zahr din snge.
David Jenkies a conceput n anii 80 un mod de a evalua viteza i gradul n care o cantitatea fix de alimente mrete nivelul de
zahr din snge. Aceast scar s-a numitindicele glicemic.
Indicele glicemic al unui aliment este asemntor unui indicator, fiind corelat cu viteza prin care anumii carbohidrai din acel
aliment ajung n snge i duc la creterea nivelul de zahr din snge.
Alimentele cu valori mici ale indicelui glicemic determin o cretere i o scdere lent a zahrului din snge, potolesc foamea
pe perioade mai lungi i reduc poftele alimentare, dect cele cu valori mari.
Trebuie ns reinut faptul c gradul n care crete zahrul n snge nu depinde doar de indicele glicemic, ci i de
cantitatea de alimente consumat. De exemplu, morcovii au un indice glicemic mare, dar densitatea de carbohidrai e redus.
Astfel, va trebui s mncai mai muli morcovi pentru a avea aceeai cretere a nivelului de zahr ca n urma consumul unei felii
de pine. De asemenea, laptele degresat i untul de arahide au acelai indice glicemic, dar laptele este o alegere mai bun.
Tabelul de mai jos i ofer indicele glicemic al unui numr mare de alimente, de la zahr, bere i pine alb, la linte i
spanac.

Produse de patiserie

IG

Pine

IG

Chec

66

Pine cu tre de ovz

68

Brio

88

Pine multicereale

69

Croissant

96

Pine neagr

71

Gogoa

108

Lipie alb

82

Napolitane

109

Pizza cu brnz

86

Chifl de hambuger

87

Buturi

Lapte de soia

43

Pine de secar

92

Suc de mere

57

Pine din ovz integral

93

Suc de ananas

66

Pine din gru integral

99

Suc de grapefruit (ne]ndulcit)

69

Pine alb

101

Chifle

103

Cereale pentru micul dejun

Fulgi de ovz

27

Pesmet

106

Fulgi multicereale cu tre

60

Pine alb fr gluten

129

Fulgi de ovz (nerafinai)

70

Baghet franuzeasc

136

Musli

80

Finoase dulce

Gru zdrobit

99

Fursecuri de ovz

79

Gru expandat

105

Biscuii graham

106

Biscuii de orez

117

Napolitane cu vanilie

110

Fulgi de proumb

119

Picoturi

113

Biscuii din gru

96

Cereale (boabe)

Secar

48

Produse lactate

Gru integral

59

Iaurt degresat, cu ndulcitor artificial

20

Bulgur (gru decortificat)

68

Ciocolat cu lapte, cu ndulcitori

artificial

34

Orez fiert parial

68

Lapte integral

39

Orz decortificat

72

Lapte degresat

46

Hric

78

Iaurt degresat cu arom de fructe

47

Orez brun

79

ngheat cu coninut redus de

grsime

71

Orez slbatic

81

ngheat

87

Orez alb

83

Paste finoase

Cucu

93

Tiei

50

Mlai

98

Spaghete din gru integral

53

Mei

101

Ravioli umplute cu carne

56

Spaghete albe

59

Supe

Sup de roii la conserv

54

Macaroane

64

Sup de linte la conserv

63

Tortellini cu brnz

71

Sup de mazre uscat

86

Spaghete din gru dur

78

Sup de fasole

92

Macaroane cu brnz

92

Sup de mazre verde la

conserv

94

Paste din orez brun

113

Fructe i produse din fructe

IG

Leguminoase

IG

Ciree

32

Soia fiart

23

Suc de mere

34

Linte roie fiart

36

Grapefruit

40

Fasole roie fiart

42

Piersici

43

Linte verde fiart

42

Caise uscate

43

Fasole galben fiart

44

Caise proaspete

43

Mazre uscat galben, fiart

45

Compot de piersici

43

Nut

47

Portocale

47

Fasole alb fiart

54

Pere

47

Fasole pestri

55

Prune

55

Nut la conserv

60

Mere

56

Fasole pestri la conserv

64

Struguri

62

Fasole alb la conserv

69

Compot de pere

63

Fasole roie la conserv

74

Stafide

64

Linte verde la conserv

74

Suc de ananas

66

Legume rdcinoase

Suc de grapefruit

69

Cartofi dulci

63

Kiwi

83

Morcovi fieri

70

Mango

86

Cartofi albi fieri

83

Banane

89

Cartofi piure

100

Compot de caise

91

Cartofi noi

101

Ananas

94

Cartofi prjii

107

Pepene verde

103

Cartofi instant

114

Cartofi la microunde

117

Pstrnac

139

Cartofi copi

158

Gustri i Bomboane

IG

Legume

IG

Arahide

21

Anghinare

<20

Bomboane Mars M&M (cu arahide)

46

Sparanghel

<20

Ciocolat Snickers

57

Broccoli

<20

Batoane Mars, Twix (cu caramel)

62

Varz de Bruxelles

<20

Ciocolat (o tablet de 50 g)

70

Varz (toate varietile)

<20

Gemuri i marmalade

70

Conopid

<20

Chips-uri de cartofi

77

elin

<20

Floricele de porumb

79

Castravei

<20

Jeleuri

114

Vinete

<20

Bomboane Skittles

98

Sfecl

<20

Covrigei

116

Fasole verde

<20

Curmale

146

Spanac

<20

Salat verde (toate

varietile)

<20

Zaharuri

Fructoz

32

Ciuperci (toate varietile)

<20

Lactoz

65

Ardei (toate varietile)

<20

Miere

83

Dovlecei

<20

Sirop de proumb cu coninut ridicat de

fructoz

89

Dovleac lunguie

<20

Zaharoz

92

Dovelac tnr de var

<20

Glucoz

137

Roii

23

Maltodextrin

150

Mazre verde

68

Maltoz

150

Porumb dulce

78

Dovleac

107