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 the program for weight loss is to reduce body weight. In the United states of america 2 / 3 people are obese or overweight, and, look, it's obvious that they need to lose weight to improve their health. But I 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 due to loss of water or loss of muscle mass, which obviously does not lead to anything good. All of the "right" diet is designed for maintenance of muscle mass and burning fat.
Myth 2: "Negative" calories
Some fruits and vegetables, such as celery, lettuce, broccoli and grapefruit, is claimed to have adipem burners. The reason for this is that they are supposed to produce less energy than is required for their digestion, and this energy is taken from fat. It is claimed that you can eat as many of these products, without gaining a single gram of weight.
Fact: there is 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), however, 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 claimed to have no harmful substances (preservatives, artificial additives, etc) and adverse effects associated with conventional medications. When someone reads on the label "natural", he always thought that the Appendix should be completely safe and without side effects. But whether this is so.
Fact: Natural supplements do not require FDA approval to control the quality of the food. So that they are not exposed to the same study as a medicinal product. Some herbal supplements contain biologically active substances that have a very strong effect on the body, especially if taken in combination with prescribed medications. For example, ephedrine used for many years in the dietary supplements, which are currently prohibited in relation to a number of 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, regardless of where those calories come from the weight will be reduced, by eating all of the food. Of course, to 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 without fat. Fat is known to contain a lot of high-calorie macronutrients. One gram of fat contains 9 calories compared with 4 calories contained in one gram of protein or carbohydrate.
Fact: this is important the total number of calories from food, not the amount of fat in it. If the calories in 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 you feel full longer.
Myth 6: you must avoid fast food
Eating fast food increases the risk for 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, additional training and the hamburger will not hurt.
Myth 7: if you skip meals, this will help you to lose weight faster
People who want to lose weight, it is often said 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 per day, it increases the feeling of hunger. Studies show that if you skip meals (especially Breakfast), then subsequent instalments ate more. And, in addition, that man eats more, and eats food with high fat content. As a result, will consume more calories during the day.
Myth 8: eating at night cause weight gain
In accordance with this belief, the food that people consume before going to bed, leads to accumulation of fat, because during sleep consumes very little energy.
Fact: research has shown that time of day did not affect body weight gain due to eating a 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, which cause weight gain,
Bread and other starchy food such as potatoes and rice contain carbohydrates. Some argue that the need to 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
Very often we hear the sentence: "I Want to lose weight — stop eating". It is obvious that many believe that reducing the intake of calories drastically they will lose weight.
Fact: starvation is never appropriate for weight loss. It seems that you eat less calories the faster you will lose weight. There are, however, in two shades.
- First, the minimal required amount of calories. As a rule, spend less than 1000 calories a day, over a period of time leads to health problems. Starvation reduces metabolic rate – the speed at which a person burns energy. Of course, at first, the weight decreases quickly, but after that, once you have stopped fasting, the weight will again start to profit.
- Secondly, strict calorie restriction sets the stage for an imbalance of power. The calorie restriction must be moderate and carefully planned to ensure a balance of nutrients.