DEBUNKING WEIGHT LOSS DIET MYTHS
Calories are those pesky creatures that sneak into your closet when you go to sleep and stitch your clothes a centimeter tighter night after night. To ward these annoying things, you go to the gym but gym is not the only way to size down. Think of this, you work on your biceps and they get bigger. Working out increases muscles size, it seldom has a hand in carving fat away. So the way to go about it is to diet. But are you doing it right? You may hear various recommendations and warning regarding dieting but really, some of them are just misconceptions and myths.
1.DON’T EAT AFTER 8 P.M.:
MYTH: During the day you are doing stuff and doing stuff burns calories. But during the night, your body is at rest so the calories you take in stays dormant and that makes you fat.
FACT: Calories don’t have a device to tell time. They don’t know when it is lunch, breakfast or dinner. They may sit down for a while but the next day when you start to move around, they’ll shuffle into their slots to give you energy. The problem here is not late eating but over eating. Often, we come home from work and we’re famished and we gobble up whatever that is in sight. Don’t go any longer than 5 hours without eating and keep meals light and frequent.
2.RICE/CARBS MAKES YOU FAT:
MYTH: Rice is carbohydrate. Carbs get turned to sugar. Sugar gets stored as fat. Fat makes you fat.
FACT: Carbohydrates don’t make you fat; extra calories do, whether you eat them in the form of carbs, fats, or protein. Besides, vegetables, fruits, and whole grains are carbs and are important parts of a healthy diet. In short, the problem isn’t rice but the volume consumed. Rather than eating rice as a main dish, use it as an ingredient. Have veggies, meats and fruits with a small portion of rice. Have brown rice if possible. It’s low in carbs than white rice, and the fibers in it will help you feel full.
3.GREEN TEA HELPS LOSE WEIGHT:
MYTH: Green tea is the healthiest beverage on the planet and drinking it cuts fat away.
FACT: Yes, it is healthy, detoxifying and it mobilizes fat cells. However it does not cut fat away like shown in the famous adverts. What green tea is is a light dose of caffeine which is enough to stimulate hormones that move fat cells into the bloodstream. There, these cells are available for energy and are capable of burning faster. So when you work out, you burn more fat. However, just lounging around and drinking green tea, even cups after cups of it for more than two years, will do no good; you need to work out
4.DIETS ARE QUICK FIXES:
MYTH: Dieting a week or two will slim you down.
FACT: If you’re eating fewer calories, it is natural that you’ll lose weight. However, this is just short term. Often, people go off the diet once they have reached their weight goal. Losing weight via dieting doesn’t work like that. Once you’ve gone off your diet routine, you go back to consuming more calories and then you start to gain weight again. The best thing to do is not fall into the trend of New Year’s Resolution or aim to slim down for your brother’s wedding because chances are that you’ll fall off the wagon soon enough. So find an eating plan that you like and is not a chore. All that you have to do is eat less and burn more. Yes, you can’t get away from physical exercise.
5.EAT LESS, WEIGH LESS:
MYTH: Less intake of food = lighter on the weighing scale.
FACT: Sure, if you eat less, you’ll drop pounds. However, this is just for some time. Studies have found that within four to five years, dieters have regained their normal weight. The influencing factor to be taken into account here is the human psychology and metabolism. Eating less is okay for a while but doing that on a long term is hard, psychologically we’ll feel deprived. Likewise, our body is excellent when it comes to starving, it goes into energy saving mode, so losing weight will be harder. Beside, low-calorie diets can play a toll on your body by increasing the risk of gallstones and digestive injuries. So don’t starve yourself. Don’t drastically cut off your intakes, just modestly.
6.DIET FOODS HELP YOU DIET:
MYTH: Low fat, low carb, artificial sweeteners makes dieting painless.
FACT: Low-fat and low-carb don’t necessarily mean that they’re low in calorie. And interestingly, it’s all in your mind. Thinking that it’s a “diet” item, we tend to stock up on them and consume large quantities of them. They undermine the efforts you put in. When you are tempted to snack on things that claim to be “low”, compare the calorie count with the non-low counterpart. Then opt for the non-low, and you probably will end up taking in fewer calories because full-fat is more filling than low-fat. Also, drinking a diet-coke in no way validates an enormous consumption of nachos.
7.EATING FAT MAKES YOU FAT:
MYTH: Well, the name itself actually.
FACT: Though both start with F, fat is no foe. Sure, fat is packed with calories, which is more than that of carbs and proteins. But it can help fill you up and make food taste better. Plus, it helps to absorb various vitamins and phytonutrients. The fats to stay away from are the saturated ones that can be found in meats and dairies. Their calorie count is no more than that of the unsaturated ones but they are not as healthful. Choose the monounsaturated and polyunsaturated fats found in olive oil, most nuts and fish as they don’t amp your cholesterol levels and even reduce chances of cardiovascular diseases. It is also interesting to note that fat cuts fat. Fat regulates thyroid hormones. Low levels of fat results in low secretion of thyroid hormones and this is one of the top reasons why most dieters have trouble losing fat.