How many times have you relied on dietary claims without knowing if they were really true? When it comes to weight loss, a lot of information appears in magazines, TV shows or on the internet talking about diet strategies that promise miracles. But was the dedication invested in this information a waste?
Now you can answer your questions. After all, what is truth and what is myth? Check out some of the most common myths about diets unraveled by science.
Myth 1: You Can't Miss Breakfast
That's the rule we hear the most when it comes to diets: Healthy eating starts with a nice breakfast. There is only one problem: A good breakfast does not guarantee that you will eat healthy the rest of the day. According to surveys, nearly 90% of Americans eat breakfast, yet nearly 50% of them are overweight or obese.
The truth: No meal is more important than another. What really matters is the food you choose and the total amount of calories you eat each day. So if you don't like to eat as soon as you wake up, you don't have to force yourself to it. And if you have a habit of eating this meal, just make sure you're not eating more calories than necessary.
But nutritionist Denise Real explains that skipping this meal with the intention of reducing daily calories may not be a good idea for everyone. First, because breakfast guarantees energy for the rest of the day. Also, those who eat in the morning avoid hunger peaks and overdoing other meals, such as lunch.
Myth 2: Eating At Night Get Fat
Dinner is the most common meal when talking to a date with friends or family. However, many people find that eating at night is the biggest sin of weight loss. And this is a myth. Italian researchers conducted a study comparing people who ate early in the day (at 10 am) and those who ate late in the day (at 6 pm). In the study, there was no weight difference between participants, but those who ate later in the day lost more fat. Several other studies have concluded the same thing: time does not matter. Researchers at the University of Oregon, United States, summarize the issue by saying that what causes weight gain is to consume too many calories, regardless of when they are consumed.
The truth: You will get fat if you overeat at any time of the day. But if you are aware of how much you should eat daily, you can distribute calories between meals the way it works best for your body.
Myth 3: Eating Small Snacks Between Meals
When you eat it is known that you burn calories to digest food. So, about 30 years ago, it was determined that if you eat more often, you will burn more calories. The method became known and many people started eating 4-6 meals a day, including small snacks between main meals. However, French researchers claim that? There is no evidence of improvement in weight loss? for those who eat most often. What's more, sometimes eating many meals a day ends up consuming even more calories.
The truth: Again, it doesn't matter how calories are distributed throughout the day, but whether you are consuming the right amount to lose or maintain your weight. If your body needs 2000 calories a day, it doesn't matter if they are separated into five 400-calorie meals or two 1,000-calorie meals. The number of meals should be planned according to what works best for your day to day.
But, as nutritionist Denise Real points out, long periods of fasting can increase hunger, which facilitates overeating in the next meal. If this happens frequently, behavior can lead to long-term weight gain. Because of this, many nutritionists recommend eating smaller meals throughout the day.
Myth 4: If you want to lose weight, don't eat carbs
For some time, carbohydrates have been seen as the big villains of weight loss diets. However, the only problem with these foods is that much carbohydrate consumption is in the form of processed foods and sugar? And these can hinder weight loss. But there are healthy foods that are also a source of this nutrient! A balanced, low-sugar carbohydrate diet with more whole foods gives great results.
Proof of this is Japan, one of the champion countries in terms of population health.The country has always had low rates of diabetes and obesity, and if carbohydrates in general were really enemies, high intake of starch (rice and sweet potato) would surely make the Japanese the most obese and diabetic on the planet. .
The truth: Your body needs carbohydrates as they are the body's main source of energy. If you completely exclude this essential nutrient, you may have hormonal problems that control fat loss, making the dream of having the desired body even further.
According to nutritionist Denise Real, the lack of carbohydrate can still cause the body to use lean mass as a source of energy, reducing metabolism and may cause sagging.
A good tip: Eat more carbs on the busier days and less carbs on the days you move less. And most importantly, make sure that most of your carbohydrate comes from whole foods.
Myth 5: You Cannot Exercise Without Eating
Many texts make it clear that you cannot exercise without eating. But if you do high intensity exercise, you should know that there is nothing worse than feeling heavy? for eating before training. There are indeed many studies that show that eating before exercising is really important, but the? Before? It's a longer time frame than you might think. This is because the digestive process is very complex. When you eat, does the food not go directly to your muscles or gut? This is a very slow process. So if you eat hours before training, there is still plenty of fuel to perform and feel good.
The truth: Feed yourself for training, but at the moment you feel better, without worrying about eating just before exercise. Hydration levels and sleep time also play a significant role in your digestive system, so make sure you are well rested and ingesting plenty of water.
Myth 6: Organic Farming Will Help You Lose Weight
It is important to look for the best sources to buy vegetables. However, the word? Organic? On the food label does not mean that it will help you lose weight. Research published in the Annal of Internal Medicine compared the health benefits of organic and conventional foods, and the results were surprising: There were no clear benefits perceived in eating organic foods. Speaking specifically about weight loss, a comparison between organic and non-organic foods found no significant difference in nutritional information, including calories.
The truth: There is no doubt that organic foods have less pesticides and toxins. The question is whether this small difference in the amount of toxins has significant health differences. Also, an organic food does not mean weight loss, after all, organic sources of sugar are still sugar.
Myth 7: Eating too much protein is bad
You may have heard that eating too much protein can cause many types of health problems, including kidney stones and gallstones, but this is a moot point. This is because there is no research to prove the relationship between eating too much protein and developing kidney problems. In fact, a study published in the Journal of Strength and Conditioning Research tested a diet of up to 400 grams of protein per day and there were no negative consequences.
The truth: If you have a kidney problem, a high protein diet may be harmful to you. In this case, seek medical attention to monitor your diet. But if you are healthy, you can eat protein without worrying about health problems. In addition, protein is one of the most metabolic macronutrients, which means that the more protein you eat, the more calories you burn.
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