Today’s busy lifestyle and food items have resulted in a situation where most individuals constantly struggle to remain fit.
We hear about all kinds of ideas, routines and claims that are, far too frequently, less than scientifically valid since reducing weight is on virtually everyone’s mind.
Here, we’ll look at the top ten weight-loss misconceptions and explain why science differs with them.
#Myth 1- “Carbohydrates are harmful for you while you’re trying to lose weight.”
We all recognize that one of the most basic principle of weight reduction is to expend more energy (in the form of calories) than we intake – this is referred to as a “calorie deficit.” We also know that carbs are our body’s primary source of energy.
So, while it may seem reasonable to exclude carbs from your diet if you’re attempting to lose weight, doing so isn’t the greatest answer. According to studies, these severe diets cause you to acquire weight again in the long run.
Also, as most people do not know of this, when your body doesn’t have enough carbs from meals, it has to rely on fats and proteins from your diet for energy. They can no longer be utilised for functions relating to your skin, hair, or other bodily parts.
The greatest thing you can do is consume nutrient-dense carbohydrates (like whole grains) and avoid low-nutrient carbs (like cookies). These high-fiber meals also keep you fuller for longer, which helps you consume less calories.
#Myth 2- “Foods that are ‘low-fat’ are excellent for weight loss.”
The most common mistake that has to be addressed is that eating fat does not make you fat. Focus should be on calorie count, not the fat, as it usually is. In reality, a balanced diet need a modest quantity of fat (about 20 – 35 percent of daily calories) from nutritious intake.
The other shocking reality is that most of these low-fat meals are also quite rich in sugar.
When a food’s fat content is reduced, the flavour suffers. To make it taste better again, a lot of sugar is added, usually as high fructose corn syrup (HFCS), which is less filling than glucose. This, along with the fact that you believe it is less fattening, leads to you frequently overeating without realising it.
Fats, on the other hand, improve satiety levels and can aid in weight loss?
#Myth 3- “Snacking leads to weight gain.”
Approx 25% of our total calories can be accounted for snacking , thus it may really enhance the overall quality of our diets if done correctly (adding more minerals,vitamins,fibre, etc.)
The issue is eating when you aren’t hungry, such as when you munch while watching TV for no other reason than habit. Because these calories aren’t needed by the body and snacks are typically poor in value, they add up to a calorie surplus that isn’t needed.
Consuming food to keep yourself going throughout the day, on the other hand, may help you manage the size of your next meal. Healthy snackers are less likely to be overweight or obese than non-snackers, according to studies.
Consuming food to keep yourself moving throughout the day, on the other hand, may help you manage the quantity of your next supper. In comparision to non snackers, according to studies, healthy snackers are less likely to be obese or overweight.
#Myth 4- “Eating late at night causes weight gain.”
Calories are burnt regardless of when they are consumed; a 300-400-calorie lunch at 10 a.m. is as good as it at 11 p.m.
You will burn calories as long as you are active, exercise regularly, and eat appropriately. Fat loss occurs when there is a calorie deficit, regardless of when the meal is consumed.
However, there is some truth to this statement: eating raises blood sugar and insulin levels, which might make it harder to go asleep. That is why it is not a good idea to eat close to bedtime.
# Myth 5- “To lose weight, you must consume small, frequent meals throughout the day.”
Weight reduction is more dependent on what you eat and how much you consume than on how often you eat. This method may work for some individuals because it prevents overeating, which can lead to a calorie deficit, but it may not be effective for everyone.
The ideal answer is to concentrate on eating the appropriate amount of the right foods at the right time, according to a plan that works for you.
#Myth 6- “Muscle is built by eating too much protein.”
When your body doesn’t require a lot of energy, the extra protein is turned into glucose, which increases your total daily calorie consumption and pushes it over the edge.
However, there are several advantages to getting adequate protein in your diet. Consider the fact that protein causes our bodies to produce more of the hormone that promotes satiety (helping you feel fuller quicker and for longer), while decreasing the hormone that makes you hungry. And most people’s diets are likely deficient in protein.
To summarise, too much or too little protein isn’t helpful for weight reduction; the trick is finding the right balance. Protein intake should be between 0.8 and 1.2 gm/kg of body weight. However, your mileage may vary depending on how much you exercise each day.
# Myth 7- “Bananas cause weight gain.”
This couldn’t be further from the truth; one banana has numerous nutrients, including fibre, vitamin C, vitamin B6, potassium, and antioxidants, in just 105 calories.
Green bananas, in fact, contain pectin, a kind of dietary fibre that may help you lose weight.
In one research of obese and diabetic patients, taking a banana starch supplement every day for four weeks resulted in a 1.2-kg weight reduction and improved insulin sensitivity.
But, before you start eating all of them in a week, keep in mind that, like everything else, eating too many bananas can cause your calorie count to skyrocket.
Eating bananas can truly help you lose weight if you combine it with a balanced diet.
#Myth 8- Salads of all types are beneficial to weight loss.
Salads aren’t all supposed to be equal.
Some have a high calorie content, while others are nutritionally deficient. Some salad toppings and sauces may make a meal as fatty as a double cheeseburger.
Adding greens to a creamy, high-calorie dressing does not make it healthy.
There’s also the nutritional factor: a lettuce salad, for example, has a low calorie count, but it’s largely water with very little fibre and minerals. Fibre fills you up and aids weight reduction, but an iceberg lettuce salad may leave you hungry for more.
# Myth 9 – “Drinking lemon water can help you lose weight.”
Lemon juice is a healthy and pleasant complement to meals and drinks, but it won’t help you lose weight or burn fat. Mixing it to water is a great way to boost your fluid consumption without turning to sugary juices or sugary sodas, which may be high in calories & sugar.
Your metabolic rate may rise slightly and momentarily as a result of drinking lemon water, but this is most likely due to the water and may not result in noticeable weight reduction. Drink lemon water for the numerous health advantages it provides, but don’t count on it to help you lose weight.
# Myth 10- “Diet soda aids with weight loss.”
In theory, substituting diet soda for a high-sugar beverage should help you consume less calories. This, however, may not always be the case.
In some studies, artificial sweeteners are related to increased hunger and sugary food cravings, while others indicate no such effects. It’s thought that when those who desire sweet foods more than others substitute sugar with artificial sweeteners, they don’t experience the same sense of fullness or “food reward,” which might contribute to increased cravings.
During nutrition counseling with my clients I get to many of these myths. They have slowly found there way into our lives as there is lack of awareness surrounding the topic and many of us don’t have patience wait for desired results and instead look for quick fixes.
Sustainable weight loss requires scientific planning. Consult our team of expert weight management nutritionist at +91-9743430000 to get youself a data driven and scientifically backed nutrition plan.
Ryan Fernando is an Award-winning celebrity Sports Nutritionist with 2GUINNESS world record and 2 Olympic medals under his belt. His client list include Olympic wrestler Sushil Kumar, cricketer Shikhar Dhawan & bollywood superstars Aamir Khan & Abhishek Bachchan. He is Chief Nutritionist at QUA Nutrition Signature Clinics.