Is it worth it to starve to lose those extra kilograms? Is it true that sweeteners are more useful than sugar? Do you need to eat small portions or does it make no difference? We are sorting out what is true and what is fiction.
MYTH 1. TO LOSE WEIGHT, YOU NEED TO EAT SMALL PORTIONS
Most of people, who are trying to lose weight, follow this rule to lose weight.
Justification: small portions speed up the metabolism and promote weight loss.
In fact: such statements have not yet been confirmed in practice. Recent studies have shown that it makes no difference for the body, what portion size and number of meals you consume.
In terms of metabolism and calorie consumption, only the amount of calories consumed is important, and not the frequency of consumption.
MYTH 2. SNACKING IS HARMFUL
Many people who lose weight believe that you need to eat as little as possible and avoid snacks during the day.
In fact: If a snack is a milk chocolate bar, then yes, such snack, perhaps, should be discarded in favor of the figure.
Nutritionists say: untreated whole foods – such as brown rice or an apple – require more energy for digestion. Thus, you burn a lot more calories when you eat them in their “natural” form.
Therefore, you can choose proper foods as snacks, which, when consumed, alone, provide higher calorie burning rates.
MYTH 3. BLAND FOOD HELPS TO LOSE WEIGHT
Recently, a study was held that disproves this myth:
when cayenne pepper was added to a bowl of soup, a group of people ate an average of 60 calories less during the next meal than the one that did not have the hot component in their soup.
Thus, it became obvious that pepper promotes rapid food digestion and increases the metabolic rate. The results of the study can be attributed to most of hot spices, so it’s worth trying to add spice to the bland food. Perhaps, you will eat less next time. However, those who have stomach problems should not overdo it with the spices.
MYTH 4. WEIGHT LOSS PILLS
It would seem that the popularity of diet pills has come to nil at the end of the XIX century. But there are still those, who believe in their miraculous properties. Alas, a magic pill that would instantly burn all the excess fat has not been invented yet.
However, vitamin pills contribute to weight loss quite considerably. Recently, one of the journals published the results of the study, which involved 96 women, suffering from excess weight. They were divided into 3 groups, each of which was taking either multivitamins, or calcium-containing supplements, or placebo.
The group that took vitamins, weighed less than others did at the end of the 26-week study.
The director of the comprehensive weight control program at the Presbyterian Hospital of New York believes that perhaps the whole point is that some people eat more because they lack certain nutrients, for which they try to find a replacement. Taking vitamins, of course, will not turn you into a model, but it can reduce the amount of food consumed.
MYTH 5. FASTING DAYS HELP TO LOSE WEIGHT
Many people still arrange “unloading days” for their body, refusing to have a normal menu one day a week.
In fact: with a one-day refusal of food, our body does not have time to start burning fat, because it takes 72 hours. If you do lose weight during these “fasts”, most likely it’s water or muscle tissue, and not fat.
In a calm mode, our body gets rid of 400-700 grams of fat per week, and only a similar, slow way is safer and more effective for the body.
3% OF THE BODY WEIGHT OF A MAN AND 9-12% OF THE BODY WEIGHT OF A WOMAN IS THE VITAL FAT, WITHOUT WHICH THE BODY CAN NOT FUNCTION PROPERLY.
MYTH 6. AS SOON AS YOU QUIT SMOKING, YOU GAIN WEIGHT
Nicotine does increase the metabolism in the body, yet this effect is not so strong as to be afraid of abandoning the harmful habit. Dietitians are convinced that the myth is spread by those who began replacing cigarettes with fast and fatty foods, such as fast food or pasta.
For former smokers, sugar-free chewing gum or vitamins will be a great help in combating excess kilograms.
MYTH 7. THE LONGER YOU FOLLOW A DIET, THE BETTER THE RESULT
In fact: Our body quickly adapts to certain changes. The same happens with diets.
Our body gradually adapts to the new diet, which results in a gradual slowing-down of weight loss.
That is why it makes sense to “hold” for a small and certain number of days, and then gradually get back to the balanced nutrition.
MYTH 8. YOU SHOULD NOT EAT AFTER 6 PM
One of the favorite myths of our generation. In fact, our body does not care when we eat – in the morning or in the evening, only the amount of calories is important for it.
Naturally, this does not invalidate the rule that we should avoid heavy (fatty, fried and spicy) food 2-3 hours before bedtime, since it negatively affects the digestive system, which also wants to rest at night.
MYTH 9. TO LOSE WEIGHT, IT IS ENOUGH TO REFUSE A GROUP OF PRODUCTS
Experts have long proven that you need to spend more calories than you consume, if you want to lose weight effectively. Unfortunately, the problem can not be solved with several products.
Our desire to look good became a successful income source for the creators of ads on the Internet, which offer you to name the products that spoil your life, if you send an SMS. Do not believe in such myths.
Spending more energy than getting is the key to success.
MYTH 10. SUGAR SUBSTITUTE IS BETTER THAN SUGAR
Recently, a study was held, in which rats were fed both with conventional sugar and with saccharin. At the end of the observation, it was noticed that those rats, who were fed the sugar substitute, gained more weight than those who were fed sugar.
Scientists explain this through the fact that “unreal” sugar does not contain additional calories, which “confuses” our digestive system that can not burn calories and regulate food intake, as it does with real sugar.
Therefore, it is better to eat foods with natural sugar, yet in small quantities (e.g., fruit or yogurt).