Stereotypes about nutrition, which have long been denied by scientists.
1. Healthy lifestyle is an endless diet.
We are used to think that people who lead a healthy lifestyle, limit themselves in everything, can not relax and allow themselves excess and are forced to eat what does not bring pleasure. In fact, this is not so. They just know how to combine pleasure with pleasure and enjoy a healthy and balanced meal. They do not need to constantly count calories, as it happens on a diet, and look at the clock, as if inadvertently not to violate any prohibition. Proper and balanced nutrition is not fasting at all, but just other habits and eating behavior, a lifestyle that is aimed at maintaining a wonderful state of health and a good mood.
2. There are fat–burning foods.
Of course, it would be wonderful if there were really food in the world, after using which you could wake up quite a different person – slim and beautiful. Those who blindly believe in the magic properties of pineapple, garlic, papaya or algae, it is not superfluous to think how they will solve the problem suddenly, not suddenly, but in the course of a long–term wrong way of life? In principle, all these products are in themselves useful and worthy of being regularly present in your menu, but hoping for their immediate fat burning effect is simply pointless. This also applies to some burning spices such as ginger and red pepper. Their ability to speed up the metabolism is so insignificant that it is not worth seriously counting on it in the matter of losing weight.
3. It is necessary to drink 2–3 liters of plain pure water a day
And say goodbye to your kidneys. No one will deny the vital role of water in the vital activity of the human body and the flow of material exchanges, but thirst is the main marker of its deficiency, so do not force yourself to drink violently if you do not want to. The need for a liquid increases under certain conditions – in hot weather, for example. There are diseases that require an increase in its volume in the body. They include a febrile state, a digestive disorder – diarrhea, vomiting, etc. But not only simple clean water supplies the body with liquid. This function is also performed by tea, compote, mors, juices.
4. It is necessary to detoxify the body for weight loss.
Perhaps, this is one of the most common myths about dieting for weight loss. His supporters believe that during the set of extra pounds, the body is clogged with “slag” and toxins, without removing and cleaning the intestines, weight loss is impossible in principle. A whole industry is working on rooting in the minds of ordinary inhabitants of this fiction. Cough producers offer us a wide variety of additives and detoxification products, starting with more or less safe “Swallow” teas on herbs, and injecting them with serious means, the impact on the body of which is yet to be learned. As for the “slag“, there are none in the body, and with the excretion of the decomposition products, the kidneys, liver, skin and other excretory organs are coping well. There are situations when the body really needs a detoxification, for example, with poisoning, but it is carried out in a hospital and not by the help of the Swallow.
5. All sweets and foods containing carbohydrates are harmful.
Part of this statement is true, because the first thing that dieticians recommend to exclude on a diet is sweets, muffins and baking. But you can not completely abandon the foods rich in carbohydrates, you just need to be able to choose them correctly. Minimize should be the proportion of simple carbohydrates, which dramatically increase the level of glucose in the blood. These include the above products. But the proportion of complex carbohydrates, which are rich in cereals, bran bread, rusks, rye bread, fruits, vegetables and greens – to increase. They are the main source of energy for the body, so you can not remove them from food.
6. To get rid of extra pounds you need to get rid of fatty foods.
Without fats, the body also can not normally exist, as well as without carbohydrates. They need it for the production of hormones, the assimilation of fat–soluble vitamins, the construction of cell membranes, etc. The human diet should be a third of fat, just need to know which fats should be preferred, and which share should be cut. Fats can be animal and vegetable. Foods rich in animal fats raise the level of cholesterol in the blood, but plant–based products act exactly the opposite. Therefore, the main rate should be made on vegetable oils. The exception is fish oil and fatty fish, which is rich in polyunsaturated fatty acids, very useful for the body.
7. The fewer calories in food, the more useful it is.
Of course, if you compare the calorie content of a hamburger and vegetable salad, and also their utility for the organism, then the second will win in all parameters, but not all so unambiguously. In vegetable oils, a lot of calories, but nutritionists are advised to actively include them in their diet, even those who adhere to any diet. In fact, it does not matter how many calories there are in a particular product. Much more important, what is the total caloric content of the diet and how much it corresponds to the daily energy costs of the body. To lose weight more actively, it is necessary to lose more energy than to get it with food.
8. Healthy food – it’s very expensive
But all sorts of sausages, half–finished products and products in vacuum packs are also not given out for nothing. Some believe that a healthy menu consists entirely of trout, marbled beef, artichokes and seafood. In fact, even very ordinary and familiar products can bring much more benefit to the body if you change the process of their preparation. For example, do not fry chicken thighs, and bake them with vegetables. Familiar in the cold season, lettuce and cabbage can not be filled with mayonnaise, but with lemon juice and soy sauce. And how many dishes can be prepared from cereals and legumes, seasonal vegetables and fruits? So do not be afraid to take the first step towards an excellent form and good health. The main thing is to lose weight with the mind and not to go to extremes.
- Don’t eat for the night
The adepts of this myth believe that the intestine magically stops working after sunset, so the food either turns into fat, or rotates inside the digestive tract, poisoning the body with toxins.
The truth is in this myth. During sleep, decreases aspects of sleep effects on the digestive tract. salivation, upper esophageal sphincter pressure. The activity of the small intestine at night is higher, the highest secretion of gastric juice is observed between 22 and 2 hours. And the emptying of the stomach is more affected by Circadian rhythm and sleep influences on digestive physiology and disorders. individual circadian rhythms than the time of day.
So a light snack for the night is perfectly digested. A overeating is not recommended at any time of the day.
- The magic diet exists, you just need to find it
To believe the reviews that “this diet works for sure” should be looked at. The basis of absolutely all advertised diet regimens for weight loss is a decrease in daily calorie intake. In some cases, for example, when restricting carbohydrates, weight, as already mentioned, may decrease due to fluid loss, but this effect is short-lived.
- There are products that disperse metabolism
Products with caffeine or some spices may slightly accelerate metabolism in the short term. However, this effect is so insignificant Information about Energy Balance, that it is better not to take it into account in the strategy of losing weight.
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