With so many weight loss information out there, it is difficult to make sense of everything and distinguish right from wrong. Here are some common myths explained and clarified!
To lose weight, I have ...
1. Cut the fat in my diet
Myth
Fat is essential for all plans and should consist of 15-30% of daily caloric intake of each. That said, it is important to give your body the best fats (unsaturated fatty acids: monounsaturated and polyunsaturated fatty acids containing omega 3 and 6), limit saturated fats (animal fat meat and dairy products) and avoid trans fats (in many packaged baked goods). Fats are important for many functions in the human body, as every cell membrane in the body is made of them. Play a key role in many bodily functions, in addition to being essential for the absorption of fat-soluble vitamins (A, D, E, K). The Mediterranean diet, known worldwide for its health properties and virtues of healthy weight is a perfect example of this. Fat consists of 25-35% of your calorie intake, only 8% is saturated (meat and milk), the rest comes from olive oil and other vegetable sources.
2. Cutting carbs
Myth
My defense of carbohydrates is constant! Why are they essential? Carbohydrates play critical roles in the human body. Among other things, are the main source of energy in the body and the only source of energy for many important cells such as neurons and red blood cells. However, the excessive consumption of carbohydrates are converted into fat, so that, on average, an adult plate should consist only and 20% of all grains or starches, the rest are vegetables, fruits, proteins and fats.
The most important is the type of carbohydrates you choose. The reasons for this food group has a bad reputation is that they chose evil that wreak havoc on your blood sugar and cause you want more food, the more you fill in the nutrient needs and provide you long-term energy.
What are the best? Choose complex carbohydrates such as whole grains instead of "white" or carbohydrates (white rice, white bread, white pasta ...) fine.
3. Replace sugar with artificial sweeteners
Myth
You've heard that sugar makes you gain weight so be sure to drink Diet Coke instead of the original, as a sweetener in coffee and enjoy sugar cookies.
Besides the fact that there is a lot of research on the safety of artificial sweeteners, aspartame consumption and saccharin, like sugar, is highly addictive, and wreak havoc on our blood sugar, causing low energy which make us crave more food later. Ironically, diet drinks were also associated with obesity and overeating.
There is a wealth of research linking diet drinks to gain weight. The theory is that because the drink without sugar contains no calories, sweet taste signals from the brain to expect food and calories, and because they do not come, the body begins lack food and more calories. Another explanation is that the consumption of large quantities of sugary substances dulls the palate and therefore makes you crave more foods rich in calories.
The ultimate solution to get rid of this vicious circle and lose weight is to wean yourself off of sugar and sugar substitutes slowly. You can start the weaning process with Stevia, a sweetener without calories safely and naturally.
4. Eat less
Myth and Reality
Reality: The snack portion control and control are two of the keys to maintaining a healthy body weight. The best way to control portions is to see your daily food consumption as a pie! On average, 60% of your plate should consist of vegetables and fruits, 20% carbohydrates and 20% protein. This can be changed depending on your age, season, activity level and other factors.
Do not do that to your next meal without a snack? Ending this collation:
The increase in food consumption and reduce the insatiable consumption of refined carbohydrates (white carbs). Insatiable diet include those that are high in fiber and healthy fats. Refined carbohydrates such as sweets give you a quick burst of energy and then leave you tired and hungry.
Train your body to not eat between meals and placed in a fixed schedule of meals. Note that when you are hungry lag time you would normally eat at home. This is because the body remembers that typically consume sometimes how prepares to digest. You enter into a 3 meals a day any time snacks should be about the same amount of time to recover from jet lag of a few days to a week. Most adults have a relatively sedentary lifestyle that requires no case if you had insatiable decent meal.
The myth is that he would not starve or her. Eat three meals a day and have only fruits or vegetables as a casual snack prevents glare hunger and inadequate food decisions while in a state of hypoglycemia. Skipping meals also slows metabolism which means your body burns less energy during the day. Skipping meals also gives you less energy to go for a brisk walk or run, you burn calories and increase your metabolism!
5. Do not eat two hours before bedtime or after 20:00
Partially true
I'm not big on rules, especially when it is directed at all, but see why it may contain partially true.
Our bodies have a stock of energy to keep us going between glycogen call meals, which releases energy for 6-8 hours after the meal. Fasting for 12 hours between dinner and breakfast is a tool of significant weight loss, for the simple reason that, after the body has exhausted its glycogen begins to burn its fat reserves. If you're impatient in the afternoon, shares of glycogen body repairs and do not give a chance for your body to burn fat.
My revised version of "rule" that weight loss is important for your health is to fast for 12 hours between dinner and breakfast.
6. Eating calorie
Myth
Dietary foods can cause excess. Professor David Pierce explains why low calorie foods disrupt the body's ability to use taste to regulate caloric intake. (1)
In addition, dietary foods contain artificial flavors and products for the food taste is not compromised. Why is it bad? The health effects of regular consumption of these products is uncertain and little long-term research has been done.
7. Drink lots of water
Myth and Reality
Often recommended that people trying to lose weight, increase your water consumption. This is mainly because thirst is often mistaken for hunger. Also, if you drink water do not drink calorie containing beverages such as juices, soft drinks, alcohol, etc. Water also helps your body eliminate toxins that are present in the circulation when you start to eat more healthily. The elimination of these toxins contribute to their health. As for weight loss, however, the water contains no magical element that will help you achieve this goal.
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