{"id":13512,"date":"2017-10-30T10:03:38","date_gmt":"2017-10-30T16:03:38","guid":{"rendered":"https:\/\/askthescientists.com\/worst-foods-waistline\/"},"modified":"2019-12-30T10:32:42","modified_gmt":"2019-12-30T17:32:42","slug":"worst-foods-waistline","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/fr\/worst-foods-waistline\/","title":{"rendered":"Les pires aliments pour le tour de taille"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter wp-image-13494 size-large\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2017\/10\/AdobeStock_163161392-1030x687.jpeg\" alt=\"Les pires aliments pour le tour de taille\" width=\"1030\" height=\"687\"><\/p>\n<p>D\u00e9p\u00eache : les croustilles sont toujours aussi mauvaises pour la sant\u00e9. Ce n\u2019est certes l\u00e0 rien de bien neuf. Et on sait aussi d\u00e9j\u00e0 qu\u2019il est important d\u2019avoir une alimentation saine et de faire de l\u2019exercice pour maintenir son poids. Ce qu\u2019il y a de nouveau, c\u2019est qu\u2019une vaste \u00e9tude \u00e0 long terme s\u2019est int\u00e9ress\u00e9e de mani\u00e8re tr\u00e8s pointue aux pires aliments pour le tour de taille.<\/p>\n<p>Les chercheurs ont men\u00e9 cette \u00e9tude sur une p\u00e9riode de 20&nbsp;ans aupr\u00e8s de plus de 120&nbsp;000&nbsp;personnes en bonne sant\u00e9. Des \u00e9valuations tous les quatre ans ont permis de mettre en \u00e9vidence les aliments et les comportements qui avaient le plus d\u2019impact sur le gain de poids au fil du temps.<\/p>\n<h2><strong>Une solution plus complexe<\/strong><\/h2>\n<p>Vous avez sans doute quelques hypoth\u00e8ses, mais avant d\u2019entrer dans le vif du sujet, penchons-nous sur quelques conclusions int\u00e9ressantes, plus g\u00e9n\u00e9rales. Peut-\u00eatre renforceront-elles ce que vous savez d\u00e9j\u00e0, tout en vous donnant de l\u2019information suppl\u00e9mentaire pour fa\u00e7onner votre mode de vie sain.<\/p>\n<p>Commen\u00e7ons par celle que vous devinez probablement. On a observ\u00e9 que les aliments hautement transform\u00e9s, les glucides sous forme liquide et la consommation d\u2019alcool contribuaient au gain de poids. \u00c0 l\u2019oppos\u00e9, les fruits, les l\u00e9gumes, les noix et les grains entiers semblaient le limiter.<\/p>\n<p>Cette conclusion va de soi, mais la prochaine est moins \u00e9vidente. On entend souvent dire qu\u2019il suffit de \u00ab&nbsp;manger moins et faire de l\u2019exercice&nbsp;\u00bb. C\u2019est une description simple de la transition vers un mode de vie plus sain, mais l\u2019\u00e9tude ajoute quelques nuances.<\/p>\n<p>L\u2019analyse des donn\u00e9es recueillies donne \u00e0 entendre que \u00ab&nbsp;la qualit\u00e9 nutritive (le type d\u2019aliments et de boissons) a une influence sur la quantit\u00e9 de calories consomm\u00e9es&nbsp;\u00bb. Donc le propos passe de \u00ab&nbsp;moins, c&#8217;est mieux&nbsp;\u00bb \u00e0 \u00ab&nbsp;choisir les bons aliments et les bonnes quantit\u00e9s&nbsp;\u00bb. Dans l\u2019ensemble, c&#8217;est donc dire qu&#8217;en faisant de meilleurs choix pour la sant\u00e9, on arrive \u00e0 mieux maintenir un bilan \u00e9nerg\u00e9tique \u00e9quilibr\u00e9.<\/p>\n<h2><strong>Le gain de poids peut vous prendre par surprise<\/strong><\/h2>\n<p>La ma\u00eetrise du poids est \u00e9troitement li\u00e9e aux lois de la thermodynamique, plus pr\u00e9cis\u00e9ment \u00e0 la conservation d\u2019\u00e9nergie&nbsp;: rien ne se perd, rien ne se cr\u00e9e, tout se transforme. Essentiellement, l&#8217;\u00e9nergie ne dispara\u00eet pas d&#8217;elle-m\u00eame. Si on consomme des calories qu\u2019on ne d\u00e9pense pas, elles sont stock\u00e9es.<\/p>\n<p>Cette r\u00e9alit\u00e9 facilite la prise de poids au fil du temps. M\u00eame si <a href=\"https:\/\/askthescientists.com\/fr\/qa\/quelle-est-la-teneur-en-calories-des-supplements-usana\/\">on n\u2019engraisse pas de 2&nbsp;kg en prenant un seul repas d\u00e9s\u00e9quilibr\u00e9<\/a>, un apport calorique qui d\u00e9passe constamment les besoins, m\u00eame l\u00e9g\u00e8rement, se r\u00e9percute sur le poids et la sant\u00e9.<\/p>\n<p>Les r\u00e9sultats de l\u2019\u00e9tude montrent que 50 \u00e0 100 kcal suppl\u00e9mentaires par jour suffisent \u00e0 entra\u00eener une prise de poids. Ces petites augmentations s\u2019accumulent avec le temps. C\u2019est d\u2019ailleurs de cette mani\u00e8re que les participants \u00e0 l\u2019\u00e9tude ont pris, en moyenne, 1,52&nbsp;kg par intervalle de quatre ans.<\/p>\n<p>Ces r\u00e9sultats soulignent l\u2019importance d\u2019une rigueur alimentaire, en plus de mettre en lumi\u00e8re la sagesse de pr\u00e9f\u00e9rer une approche \u00e0 long terme au r\u00e9gime miracle du moment, lorsqu\u2019il s\u2019agit d\u2019apporter des changements \u00e0 votre mode de vie.<\/p>\n<h2><strong>Les six aliments les plus nocifs pour le tour de taille<\/strong><\/h2>\n<p>Et maintenant le moment tant attendu&nbsp;: vous allez savoir si vos hypoth\u00e8ses collent \u00e0 la r\u00e9alit\u00e9. Voici les pires contrevenants&nbsp;:<\/p>\n<ul>\n<li><em>Les croustilles&nbsp;<\/em>: elles constituent le pire de tous les aliments de l\u2019\u00e9tude. Une augmentation des portions consommm\u00e9es a men\u00e9 \u00e0 une prise de poids moyenne de 0,77&nbsp;kg par intervalle de quatre&nbsp;ans.<\/li>\n<li><em>Les pommes de terre<\/em>: sans elles, impossible d&#8217;obtenir des croustilles. Il n\u2019est donc pas surprenant d\u2019apprendre qu\u2019une augmentation des portions de ce f\u00e9culent entra\u00eene une prise de poids moyenne de 0,58&nbsp;kg par intervalle de quatre&nbsp;ans.<\/li>\n<li><em>Les boissons sucr\u00e9es<\/em>: les participants qui augmentaient leur consommation de boissons sucr\u00e9es ajoutaient 0,45&nbsp;kg \u00e0 leur bilan sur quatre ans.<\/li>\n<li><em>Les viandes rouges non transform\u00e9es<\/em>: l\u2019\u00e9tude a montr\u00e9 un gain moyen de 0,43&nbsp;kg sur quatre&nbsp;ans pour ceux qui augmentaient leur consommation de viande rouge.<\/li>\n<li><em>Les viandes transform\u00e9es<\/em>: on entend d\u00e9j\u00e0 dire qu\u2019elles ne sont pas bonnes pour la sant\u00e9. L\u2019\u00e9tude les a associ\u00e9es \u00e0 un gain de poids moyen de 0,42&nbsp;kg \u00e0 chaque \u00e9valuation.<\/li>\n<li><em>L&#8217;alcool<\/em>: une consommation quotidienne suppl\u00e9mentaire se traduisait par un gain moyen de 0,19&nbsp;kg sur quatre&nbsp;ans.<\/li>\n<\/ul>\n<p>Comment vous en \u00eates-vous tir\u00e9? Avec un peu de chance, les indices qui pr\u00e9c\u00e8dent \u00e0 propos des f\u00e9culents, c\u00e9r\u00e9ales raffin\u00e9es et aliments transform\u00e9s vous ont aid\u00e9. Ou encore, peut-\u00eatre aviez-vous d\u00e9j\u00e0 vu des r\u00e9sultats similaires dans d\u2019autres \u00e9tudes.<\/p>\n<p>Les auteurs laissent entendre que l\u2019incapacit\u00e9 des f\u00e9culents et des c\u00e9r\u00e9ales raffin\u00e9es \u00e0 g\u00e9n\u00e9rer une sensation de sati\u00e9t\u00e9 serait \u00e0 bl\u00e2mer. Lorsqu\u2019on ne se sent pas combl\u00e9, on a tendance \u00e0 manger plus qu\u2019il ne le faut. C&#8217;est ainsi que les calories suppl\u00e9mentaires s\u2019accumulent.<\/p>\n<h2><strong>Les cinq meilleurs aliments pour le tour de taille<\/strong><\/h2>\n<p>L\u2019\u00e9tude n\u2019est pas qu\u2019une collection de mauvaises nouvelles pour les amateurs de glucides. On y trouve \u00e9galement des aliments qui se d\u00e9marquent par leur effet positif sur la ma\u00eetrise du poids. Voici ce qui a \u00e9t\u00e9 trouv\u00e9&nbsp;:<\/p>\n<ul>\n<li><em>Le yogourt<\/em>: il est surprenant que ce soit le meilleur aliment de l\u2019\u00e9tude. Les auteurs admettent qu\u2019il est possible que les <a href=\"https:\/\/askthescientists.com\/fr\/defining-microbiome\/\">bienfaits des bact\u00e9ries<\/a>&nbsp;ou d\u2019autres facteurs inattendus soient en cause. Une autre recherche men\u00e9e sur une p\u00e9riode de plus de vingt ans avait associ\u00e9 les <a href=\"https:\/\/askthescientists.com\/fr\/qa\/minerals\/#CALCIUM\">aliments riches en calcium<\/a>&nbsp;et le poids. Quoi qu\u2019il en soit, les r\u00e9sultats montrent une perte de poids moyenne de 0,37&nbsp;kg par intervalle de quatre&nbsp;ans pour les participants qui augmentaient leurs portions de yogourt.<\/li>\n<li><em>Les noix<\/em>: les noix sont constamment mentionn\u00e9es quand on parle d\u2019une alimentation saine. L\u2019\u00e9tude montre une perte de poids moyenne de 0,26&nbsp;kg pour cette collation riche en prot\u00e9ines.<\/li>\n<li><em>Les fruits<\/em>: ceux qui mangeaient plus de fruits perdaient en moyenne 0,22&nbsp;kg sur quatre&nbsp;ans. Des r\u00e9sultats similaires <a href=\"https:\/\/askthescientists.com\/fr\/whole-fruit-versus-fruit-juice-eat-drink\/\">n\u2019ont pas \u00e9t\u00e9 constat\u00e9s pour les jus de fruits \u00e0 100&nbsp;%.<\/a><\/li>\n<li><em>Les c\u00e9r\u00e9ales enti\u00e8res<\/em>: \u00e0 la diff\u00e9rence de leurs cousines transform\u00e9es, les c\u00e9r\u00e9ales enti\u00e8res pr\u00e9sentaient un bilan de -0,17&nbsp;kg par intervalle de quatre&nbsp;ans.<\/li>\n<li><em>Les l\u00e9gumes<\/em>: la grande vari\u00e9t\u00e9 d\u2019aliments compris dans cette cat\u00e9gorie est possiblement la raison pour laquelle les l\u00e9gumes ne donnaient lieu qu&#8217;\u00e0 une perte de poids moyenne de 0,1&nbsp;kg. C&#8217;est tout de m\u00eame une autre bonne raison pour manger plus de l\u00e9gumes.<\/li>\n<\/ul>\n<p>Ces r\u00e9sultats renforcent probablement l\u2019id\u00e9e que vous vous faisiez d\u00e9j\u00e0 d\u2019une alimentation saine. Les auteurs ont dress\u00e9 une liste de raisons pour lesquelles ce groupe d\u2019aliments s\u2019est montr\u00e9 b\u00e9n\u00e9fique pour la ma\u00eetrise du poids. Et c&#8217;est plus qu\u2019une simple question de calories.<\/p>\n<p>Les r\u00e9sultats de l\u2019\u00e9tude donnent \u00e0 entendre que la sensation de sati\u00e9t\u00e9 serait encore une fois en cause. Ces aliments rassasient vraiment, car ils ont une <a href=\"https:\/\/askthescientists.com\/fr\/?post_type=qa&#038;p=10483\">teneur plus \u00e9lev\u00e9e en fibres<\/a>&nbsp;et se dig\u00e8rent plus lentement. Et si on mange plus de c\u00e9r\u00e9ales enti\u00e8res, de noix, <a href=\"\/?p=1981\">de fruits et de l\u00e9gumes<\/a>, on ressent probablement moins le besoin de faire le plein d\u2019aliments transform\u00e9s, hypercaloriques.<\/p>\n<h2><strong>Le temps est venu d\u2019adopter de saines habitudes<\/strong><\/h2>\n<p>L\u2019alimentation n\u2019est qu\u2019une partie d\u2019un mode de vie sain. Cette \u00e9tude s\u2019est \u00e9galement int\u00e9ress\u00e9e aux comportements et aux habitudes qui influent sur la prise de poids au fil du temps.<\/p>\n<p>La sant\u00e9 ne se r\u00e9sume pas \u00e0 bien manger et \u00e0 faire de l\u2019exercice, mais l\u2019activit\u00e9 physique a une immense influence positive. Pour l\u2019ensemble des groupes, l\u2019activit\u00e9 physique \u00e9tait a donn\u00e9 lieu \u00e0 une perte de poids moyenne de 0,8&nbsp;kg par intervalle de quatre&nbsp;ans. Ainsi, ceux qui ont entrepris de bouger ont eu de bons r\u00e9sultats dans la lutte contre le gain de poids.<\/p>\n<p>Comme on pouvait le pr\u00e9voir, la s\u00e9dentarit\u00e9 \u2013 comme regarder la t\u00e9l\u00e9vision \u2013 a eu l\u2019effet oppos\u00e9. Pour chaque heure par jour, les participants ont ajout\u00e9 0,14&nbsp;kg \u00e0 leur bilan. Une partie de la prise de poids est li\u00e9e aux collations consomm\u00e9es pendant que les participants regardaient la t\u00e9l\u00e9vision. Une mauvaise habitude en entra\u00eene une autre.<\/p>\n<p>Pour la plupart des gens, le sommeil est une activit\u00e9 physique plut\u00f4t passive. Pourtant, le sommeil a \u00e9t\u00e9 associ\u00e9 \u00e0 des r\u00e9sultats positifs. Ceux qui dormaient en moyenne moins de six heures ou plus de huit heures par nuit prenaient plus de poids.<\/p>\n<p>Les conseils qui ressortent de l\u2019\u00e9tude pourront vous sembler familiers \u2013 avoir une alimentation \u00e9quilibr\u00e9e, bien dormir et \u00eatre actif \u2013 toutefois, ils vont un peu plus loin que le classique \u00ab&nbsp;il suffit de manger moins pour perdre du poids&nbsp;\u00bb.<\/p>\n<p>De plus, m\u00eame si vos hypoth\u00e8ses sur les aliments se sont av\u00e9r\u00e9es justes, il s\u2019agit l\u00e0 d\u2019un bon rappel. Selon les auteurs, il est important de faire le point r\u00e9guli\u00e8rement sur les progr\u00e8s accomplis de fa\u00e7on \u00e0 garder le cap sur vos objectifs en mati\u00e8re de style de vie sain. Misez donc sur ces informations pour am\u00e9liorer votre mode de vie et le rendre plus sain.<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3151731\/\">Mozaffarian, Dariush, M.D., Dr.P.H; Hao, Tao, M.P.H.; Rimm, Eric B., Sc.D.; Willett, Walter C., M.D. Dr.P.H.; Hu, Frank B., M.D., Ph.D. Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men. N Engl J Med. 2011 Jun 23; 364(25): 2392\u20132404<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>D\u00e9p\u00eache : les croustilles sont toujours aussi mauvaises pour la sant\u00e9. Ce n\u2019est certes l\u00e0 rien de bien neuf. Et on sait aussi d\u00e9j\u00e0 qu\u2019il est important d\u2019avoir une alimentation saine et de faire de l\u2019exercice pour maintenir son poids. Ce qu\u2019il y a de nouveau, c\u2019est qu\u2019une vaste \u00e9tude \u00e0 long terme s\u2019est int\u00e9ress\u00e9e [&hellip;]<\/p>\n","protected":false},"author":4638,"featured_media":13494,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[284],"tags":[20731],"class_list":["post-13512","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition_spotlight-fr","tag-healthy-habits-fr"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Les pires aliments pour le tour de taille - Ask The Scientists<\/title>\n<meta name=\"description\" content=\"Une \u00e9tude a mis en lumi\u00e8re les meilleurs et les pires aliments pour le tour de taille. 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