Examples of the most common myths is certainly facing anyone who has ever tried to lose weight.
Myth 1: weight loss healthy
The end result of any program for weight loss is to reduce body weight. In the United States 2 / 3 people are obese or overweight, and, seemingly, it's obvious that they need to lose weight to improve their health. But really need the "weight loss" in overweight people.
Fact: weight loss does not necessarily lead to better health. "Healthy" is a fat loss and weight loss may be the result of loss of water or loss of muscle mass, which clearly does not lead to anything good. All the "right" diet is designed to maintain muscle mass and burning fat.
Myth 2: "Negative" calories
Some fruits and vegetables such as celery, lettuce, broccoli and grapefruit, it is claimed, are adipem burners. The reason is that they supposedly produce less energy than is required for their digestion, and this energy is taken from fat. It is alleged that you can eat as many of these products, not gaining a single gram of weight.
Fact: no known food has "negative" calories. Some products such as hot pepper, tea and coffee, can increase the rest metabolism (the rate at which the body expends energy at rest), but it has been proven that there is no food that burns calories when digesting.
Myth 3: natural products safe for weight loss
Natural supplements (mostly of plant origin) have always been popular because it is alleged that they are free from harmful substances (preservatives, artificial additives, etc.) and adverse effects associated with conventional drugs. When someone reads on the label "all natural", he always thinks that the Supplement ought to be completely safe and have no side effects. But whether this is so.
Fact: Natural supplements do not require FDA approval for quality control of food. Thus, they are not subjected to the same study as medicines. Some herbal supplements contain biologically active substances that have strong effects on the body, especially when taken in combination with prescribed medications. For example, ephedrine used for many years in the dietary supplements, currently banned in connection with numerous potentially dangerous side effects.
Myth 4: giving up favorite dishes
No chocolate, no fast food, white bread, soft drinks, etc. you Need to avoid favorite foods to lose weight.
Fact: weight loss depends entirely on how many calories you consumed and how much is spent. If you burn more calories than you consume, no matter where those calories come from the weight will be reduced by eating any food. Of course, exclude from the diet of processed foods and fats is good for health, but will not help you lose weight faster.
Myth 5: the fat-free food
There are many products that are low in fat or completely fat-free. Fat is known to contain many high-calorie macronutrients. One gram of body fat provides 9 calories compared to 4 calories contained in one gram of protein or carbs.
Fact: it is important the total number of calories contained in the food, not the amount of fat in it. If the calories in the food a lot, the lack of fat in it is irrelevant. There are many low-fat products that are full of sugar.
Fat cannot be completely avoided, because studies show that fat gives you a feeling of satiety. Fat delays the digestion of food and makes feel full longer.
Myth 6: you need to avoid fast food
Eating fast food increases the risk of obesity, because fast food is usually full of sugar, fat and calories. However, not all people who usually eat in fast food restaurants are overweight.
Fact: weight loss depends on whether people burn more calories than it consumes. Therefore, extra training and a hamburger won't hurt.
Myth 7: if you skip meals, this will help to lose weight faster
People who want to lose weight, often say that eating smaller amounts of food throughout the day is a good idea. They mistakenly believe that if you skip meals, the result will be less food eaten during the day.
Fact: if there are less than 3 times a day, it increases the feeling of hunger. Studies show that if you skip meals (especially Breakfast), then subsequent meals eaten more. And, moreover, that man eats more, and eats food with a high fat content. As a result, it will consume more calories during the day.
Myth 8: eating at night is the cause of weight gain
According to this belief, the food that people consume before going to bed, leads to the accumulation of fat, because during sleep consumes very little power.
Fact: studies have shown that time of day did not affect weight gain as a result of meal. You can eat only at night and thus losing weight, if during the day to burn more calories.
Myth 9: bread and starchy foods cause weight gain
Bread and other starchy foods such as potatoes and rice contain carbohydrates. Some people argue that one should avoid carbohydrates when trying to lose weight.
Fact: a Balanced diet requires carbohydrate. None of the 3 macronutrients (carbohydrates, fats, proteins) will not make a person fat. Only excess calories can lead to weight gain. You can consume as many carbs as you want.
10 myth: fasting is a great way to lose weight
Quite often we hear the phrase "I Want to lose weight — stop eating". Obviously, many believe that reducing the intake of calories drastically they will lose weight.
Fact: starvation is never useful for weight loss. It would seem that the less calories you eat the faster you lose weight. However there are two nuances.
- First, there is the minimum required amount of calories. As a rule, consumption less than 1000 calories a day over a long period of time leads to health problems. Starvation reduces metabolic rate – the speed at which a person burns energy. Certainly, initially, the weight will decrease rapidly, however after you stop fasting, the weight will again begin to gain.
- Second, strict caloric restriction sets the stage for an imbalance of power. Calorie restriction must be moderate and carefully planned to ensure a balance of nutrients.