10 fake myths on proper nutrition destroyed one by one!Published In: 18 Apr 2018
Losing weight is difficult, but these common 10 myths to debunk on the proper nutrition make it even more difficult (try impossible)! When we talk about diets and weight loss, there is often a lot of confusion and a good amount of bad information on the subject: they say so many different things about how to lose weight that we could easily create our own TV Show on the topic (I can think of a couple already...)! Today we try to do some clarity and we reveal the secret to the most common myths to bust on proper nutrition.
Let's start with the work of destruction!
The 10 myths to debunk on proper nutrition: what not to believe
Bread makes you fat
We have heard it repeated so many times that we almost believe it too: "bread is the number one enemy of the diet!". Truth is, it is a very popular myth to debunk on proper nutrition. Bread itself does not make you fat, but the average person tends to exaggerate and eat too much: when you start adding the bread you eat for lunch, the "just a bite" of the evening, the slices of bread and jam morning, it's not about the bread that makes you fat, but about the excessive consumption of connected calories. Depending on the type of bread you consume, consider that the number of calories per slice is between 70 and 100! It would not hurt sometimes to give up a slice of bread and replace it with a side dish of vegetables.
Skipping meals reduces calories
The widespread belief that skipping meals helps to reduce calories is deeply wrong: it is true that not eating is a drastic way to reduce calories but getting in the habit of skipping a meal will get you hungry at the next meal and eat more. We talk in particular of the bad habit of skip breakfast: skip what is considered the most important meal of the day will end up making you feel the "hunger pangs" in the morning and take you directly in front of the snack machine desperate for a Twix!
I absolutely must eliminate dairy products
If we talk about myths to dispel proper nutrition, we cannot miss the false myth of dairy products. No: you do not have to completely cut off any derivative of milk from your diet to lose it! People who need to eliminate dairy products from their diet are those with lactose intolerance. "Low-fat" dairy products such as Greek yoghurt, quark or milk are rich in protein and, if taken in moderation (too much "in any case") must be present in a healthy and balanced diet.
No eating after a certain time
For years, experts in the field have expressly advised against eating "after a certain time". Have you ever wondered why? Some believe that by eating late, our body is not able to digest properly, or that the body retains more calories when it is eaten late. In short, it is forbidden to eat after a certain time if you are on a diet. Even this is now considered a false myth to debunk the correct nutrition: recent studies show how your body does not "know what time it is", so it is able to digest in the morning, afternoon or evening. The habit of opening the fridge at night, however, certainly reveals a serious eating disorder to be kept under strict observance.
Light foods make weight loss
Light does not mean diet: not always at least. You have to be very careful when choosing to eat something "light" or integral, you are always very careful what you take: a product is called "light when it is deprived of a part of sugar or fat, but it can be difficult to understand if the caloric intake may have been significantly reduced.
Switch to veggie and lose weight
Research shows how to follow a vegetarian diet can really help to reduce the number of calories taken and promote weight loss and a healthier life. But, like all food regimens, the choice always falls on the person: even following a vegetarian diet, in fact, you can make wrong food choices and risk ruining everything, taking more calories and fat than recommended! Do not take veggie as a diet in an absolute sense, always put your head.
Sugar does not make you fat ... if it is cane
Many people think that brown sugar is "dietary" and even healthy because it is rich in vitamins and more "natural". This is also a myth to dispel on proper nutrition: the caloric difference between white sugar and cane sugar is minimal: we are talking about 3.90 kcal per gram in white sugar versus 3.60 of cane sugar! Really too little to afford to overdo the sugar! Furthermore, cane sugar is no longer "natural": in this case it is also a product with industrial extraction, and consequently, produced with chemical processes.
A complete fasting day should be done every now and then
We write it in capital letters: IT IS NOT TRUE THAT THE FAST HELPS TO LOSE WEIGHT. The problem is never not eating, but what to eat. After fasting, the metabolism undergoes a slowdown not recommended for those who are trying to lose weight! When you recover, the body takes a lot more to dispose of the calories accumulated, with clear counterproductive effects!Let's clarify immediately: all foods, except water, bring calories to the body. Many people stay away from fruit because they believe in a false myth that fruits make you fat because of the sugar content. In truth, fruit is rich in fructose, a type of sugar defined simple: 100 grams of apple, for example, contain only 45 kcal, 100 grams of grapes just 80! Of course, the excess even this case is absolutely forbidden, but replacing "light" bars of dubious origin with a tasty fruit will help you to create a much fresher, nutritious and dietetic snack for real! Fruit contains vitamins and several other active ingredients necessary to keep your body healthy!
No carbohydrates in the evening
All main meals of the day should be balanced meals: it is certainly important to be "light" at dinner and charge instead of a larger supply of energy during lunch, but the demonization of carbohydrates in the evening is another myth to dispel proper nutrition. Even a very cumbersome: the important thing is not to exceed with the evening calories, making sure that they do not exceed 25/30% of the calories of the entire day, but carbohydrates may be present, especially in the form of potatoes or bread.
Myths to debunk on proper nutrition: Bonus Track!
Drinking a lot does not make you lose weight at all
Hydrating properly is essential to keep our body healthy: drinking a quantity of water equal to the needs of your body (based on height, age, physical activity, etc.) is important to keep fit. That said, water does not lose weight: drinking too much causes an accumulation of liquids that tend to "inflate" the body and cause retention problems, often associated with blemishes such as cellulite. Better to stay balanced and drink the right!