5 weight loss myths now busted
A famous personality says that when you tell lie with a strong conviction the people start believing it after some time. This is equally true in the context of weight management advice. While the genuine health and fitness experts always offer the ideal, effective and healthy tips for losing weight, some of the obsessive health freaks take the things to the extreme also convince others to follow their wrong example.
Over time it has resulted in many myths related to fat loss plans. If you also believe these myths then you may unknowingly adopt the habits that can do more harm than good to your body.
In this blog we are going to bust such myths and offer you the balanced, healthy advice:
Myth No. 1: Every thing labelled low fat is good for me
Many people also have the notion that consuming fat makes you fatter so if you wish to be fit then ditch the fat out of your food. The reality however is that it is not the fat content that loads you with more kilos but it is the volume of calories.
Ask an expert nutritionist and s/he will advise you to eat modest levels of fat content in your daily diet. All you have to care about is the source of the fat. Ensure that it comes from nutritious sources and not the unhealthy hunk sources.
The fats derived from nutritious foods also have high sugar content.
By reducing fats the taste profile of food gets hindered. That’s why many low-fat versions of your regular snacks contain high fructose corn syrup to again hike up the taste profile.
Being over-obsessed with low-fat food versions also affects your psychology and tricks you into overeating thinking that you aren’t gaining the fat.
On a positive note the fats offers you a feeling of satiation that puts a cap on overeating.
- Unreasonably cutting down carbs damages the recovery process which may adversely affect the quality and duration of your workout sessions.
- It is best to consume carbs post-workout sessions. At that time the metabolism is and insulin sensitivity is naturally accelerated. It makes your body more tolerant of carbs
Myth No.2 : All carbs are bad for weight loss
Low carbs = less weight- this is the most basic equation popular with the fat loss aficionados across the globe. The idea is that burning calories (or energy) leads to reduced weight.
Some smarter people go a few steps forward and fully delete the carbohydrates from their diet to gain quick solutions. Mathematically speaking it sounds logical but the science has a different view on this.c
The science proves that such extremities (deleting carbs from your meals) can help you gain weight instead of losing it.
One thing worth mentioning here is that in the absence of carbohydrates the energy starts utilizing fats and protein as energy fuel. It thus prevents proteins and fats to tend to their original responsibilities towards hair skin and their body parts.
- The right way to balance the carbs is to balance its quantity and eat only the carbs with higher nutritional density.
- Seriously consider replacing doughnuts, cookies, and other low nutrient carbs with healthier carb options like whole grains.
- Carbs aren’t a villain when it comes to the low-fat diet. They even help you feel fuller for several hours that lowers down the calorie consumption and actively helps you in your fat loss plan.
Myth No.3: Consuming food at night makes you fatter
One of the major and widely believed myths among the weight loss fans is that avoiding food at night can help you reduce your weight faster. As a logical argument, they state that the body’s ability to burn calories is at its lowers during the night and as a result, you tend to store more calories at night than any other time of the day.
The reality is that timing doesn’t matter at all in this context.
It is the activity profile that determines the capability of burning calories. So instead of just looking at the arm of the clock before eating the food, it is more important to create a schedule that keeps you engaged in purposeful physical tasks post meals so that you can burn up a reasonably good amount of calories.
Note: Having said that it is also worth mentioning that each time you eat the blood sugar and insulin levels increase. SO it becomes more difficult for you to sleep and as result, you get less than normal sleep.
- The main reason behind avoiding eating at night maybe because you are relieved and generally engaged in watching television, family conversation, etc. which can lead to overeating
- Just avoid eating high-calorie snacks post-dinner especially while watching television as it can result in binge eating
- Still to be on the safer side it is best to schedule the majority of calorie intake before 8 PM
Myth No. 4: Any type of snack makes you fatter
Did you know that on an average we get a huge amount of calories from our snacks. So, eating snacks plays a vital role in your wholesome meal plan. The idea here is not to load yourself with unhealthy junk snacks but opt for healthier options.
Instead of snacking the real problem lies in eating snacks on a filled stomach that causes accumulation of calories which leads to overweight.
As your body gets the calories without actual requirements pr immediate expenditure, it gathers up the calories and as a result, you start gaining more inches.
Some studies also prove that the people who snack purposefully (i.e., when they need calories) are less prone to gain weight than the ones who don’t eat snacks at all. It is probably because eating snacks make you feel fuller and thus results in reducing the portions of the main meals.
- Mindful snacking may even help in reducing the appetite as demonstrated by some studies
- In a research, it was found that a snack with a high-protein and fiber profile can reduce the ghrelin hormones (related to appetite)
- Snacking can also increase the levels of GLP-1 (a hormone related to fullness) It was also found that snacking can cut down the calorie consumption
- Many studies establish that eating snacks between meals does not influence weight
Myth No.5: Eat several smaller meals instead of 2-3 main meals
While it is true that this hack works for many people, the results aren’t always universal.
By eating more frequently our can check the cravings and reduce the probabilities of overeating. However, you should avoid being obsessed with the numbers and hours.
The right way to follow the technique is to eat the right quantity offload the right time without unnecessary delays.
As you delay you increase the craving and tend to overeat at the next meal. Again, try this technique for some time and continue only if you think that it has reduced the intake of food.
- Eating frequently makes one prone to mindless eating which translates to continue eating even after your hunger is satisfied
- You become more prone to submit to your cravings like eating sugary, starchy food
- Studies are still going on to establish the efficiency of frequently eating smaller portions