Examples of the most common myths, you will surely stand everyone, who has ever tried to lose weight.
Myth 1: weight loss health benefits
The end result of any program, to weight loss is to reduce body weight. US 2 / 3 people are obese or overweight, and felt that it is obvious that they need to lose weight to improve their health. But in fact, it is necessary to "weight loss" overweight people.
Fact: weight loss does not necessarily lead to better health. "Healthy" is to lose fat, fat and weight loss may be due to water loss or muscle mass loss that does not directly lead to anything good. All the "right" diet the goal is to maintain muscle mass and burn fat.
Myth 2: "Negative" calories
Some fruit and vegetables, such as celery, lettuce, broccoli and grapefruit, as it is claimed, is adip above the burners. The reason is referred to it, that they supposedly produce less energy than is needed for their digestion, and this energy is coming from fats. It is claimed that you can eat, as any of the many such products, not typing a single gram of weight.
Fact: none of the known food is "negative" calories. Some products, such as chilli, tea and coffee, may increase the metabolism of the peace (the rate at which the body spends energy even at rest), but it has been proven that there is no food that burns calories when digesting.
Myth no 3: "natural" products are safe slimming
Natural supplements (mainly of plant origin) have always been popular, since it is claimed that they are free of harmful substances (preservatives, artificial additives, etc.) and side effects related to conventional medications. If someone reads on the label is "Perfectly natural", he always think that it must be completely safe and have no side effects. But whether this is so.
Fact: Natural supplements do not require approval of the Inspection, the quality control for the quality of food. Thus, they do not remain the same survey as the drugs. Some herbal supplements contain biologically active substances, which exert a strong effect on the body, especially if taken with prescribed medications. So, for example, ephedrine, which is used in food additives, which currently is prohibited in relation to a myriad of potentially dangerous side effects.
Myth 4: give up a favorite food
No chocolate, no fast food, pastry, sweet fizzy drinks, etc. Must avoid the favourite products, to lose weight.
Fact: weight loss depends only on how many calories used and how much spent. If you burn more calories than consume, it doesn't matter where those calories come from — weight decline, when also used with any food. Of course, with the diet of processed foods and fats — are in good health, but does not help to lose weight faster.
Myth 5: low fat diet
There are many products with low-fat or fully low-fat. Fat, as is known, contains a lot of high-calorie macro elements. One gram of fat gives your body 9 calories, compared to the 4 calories contained in one gram of protein or carbs.
Fact: it is important throughout the amount of calories contained in the food, not the fat in it. If the calories in food a lot, then the lack of fat in this is not of any importance. There are many low-fat products that are full of sugar.
Fat cannot be completely avoided, because studies show that fat gives satiety. Fat slows down the digestion of food and makes longer feel satiated.
Myth 6: you must avoid fast food
Eating fast food increases obesity risk 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 only on whether the person is to burn more calories, than it consumes. So excessive workout, and the hamburger doesn't hurt.
Myth no. 7: if the meal the skip, then it will help faster lose weight
People who want to lose weight, often claim that alcohol consumption of smaller quantity of food during the day is a good idea. They mistakenly believe that if the meal the skip, you will eventually be less to eat during the day.
Fact: if there is less than 3 times a day, then increasing hunger. Studies show that if skipping meals (especially breakfast), then each subsequent receptions of food eaten more. With, a little of this, that people eat more and more, so that more and use the food that is high in fat. The result is that he will use more calories during the day.
Myth no. 8: eating at night is weight gain the reason
Accordingly, it is a popular misconception that the food that people take, before bedtime, lead to accumulation of fat, because during sleep consumes very little energy.
Fact: studies have shown that time of day does not affect the set of weight as a result of meal. It is possible only at night, and in doing so to lose weight, when the days burn more calories.
Myth no 9: bread and starchy products cause a set of weight
Bread and other starchy products such as potatoes and rice, contain carbohydrates. Some people argue that people should avoid carbs if you are trying to lose weight.
Fact: a Balanced diet requires carbohydrates. None of the 3-x macronutrient (carbohydrates, fats, proteins) does not make people obese. Only excessive calories can cause the recruit to losing weight. It is possible to consume so much carbs, how much you want.
Myth no 10: fasting is a good way to lose weight
Quite often you can hear the sentence: "Want to lose weight — stop is". Apparently, many people think that if reduce your calorie consumption, they dramatically lose weight.
Fact: fasting is never beneficial for weight loss. Seemingly less calories eat, the faster you will get body weight. However, there are two pitfalls.
- First of all is minimum necessary quantity of calories. Usually the consumption is less than 1000 calories a day for extended period of time causes health problems. Fasting reduces the metabolic rate – the speed at which a person burns energy. Certainly, initially, the weight rapidly decreases, but after the completion of the fasting, the weight will start again to work.
- Secondly, a strict restriction of calories creates a soil imbalance between supply. Caloric restrictions should be moderate and carefully planned, in order to ensure the nutrient balance.