A myth about diets is a council that becomes popular despite not having facts that support it. When it comes to weight loss, many popular beliefs are myths and others are only partially true. These are some realities to help you interpret what you hear.
MYTH? You have to reduce the consumption of carbohydrates to lose weight.
FACT: Carbohydrates come in different forms: simple and complex. The simple carbohydrates found in foods like cookies and candies lack vitamins, minerals and fibers. Reducing these sweets is an excellent way to eat in a healthier way. Foods with complex carbohydrates such as whole wheat bread, beans and fruit have many nutrients that are good for you.
Reduce your consumption of simple carbohydrates but keep complex carbohydrates on the menu.
MYTH? If the label says “no fat” (no-fat) or “low fat” (low-fat), you can eat as much as you want and you will not gain weight.
FACT: Many low-fat or fat-free foods have added sugars, starches or salt to compensate for the reduction in fat. These “wonder” foods often have the same amount of calories, or even more, than the regular version.
Check the nutrition label to find out how many calories each serving has. Be sure to also check the serving size.
MYTH? Omitting breakfast causes you to gain weight.
FACT: Eating a healthy breakfast can help you handle hunger later in the day and help you say “no, thanks” to unhealthy snacks. No scientific study has shown that omitting morning food leads directly to weight gain.
If you are not hungry when you wake up, listen to your body. When you feel ready to eat, eat a healthy option like oatmeal with fresh berries.
MYTH? Eating at night will make you fat.
FACT: People who eat late at night tend to gain weight. One possible reason is that those who eat late at night tend to choose high-calorie snacks. Some people who eat snacks after dinner do not sleep well, which can lead to unhealthy cravings the next day.
If you feel hungry after dinner, limit yourself to eating healthy snacks like yogurt with a low fat content or baby carrots.
MYTH? It is not possible to be overweight and be healthy.
FACT: There are some people who are overweight and have blood pressure, cholesterol levels and healthy blood sugar levels. For most people, being overweight increases the risk of heart disease and diabetes. The longer you are overweight, the more your risk of developing diseases increases.
While you may be overweight and healthy, carrying extra weight will increase your risk of health problems later on, but healthy eating and regular activity will do you good no matter what your weight is.
MYTH? Fasting can help you lose weight quickly.
FACT: Fasting is not healthy if you go hungry all day and then end up with a huge meal that replaces all the calories you did not eat before. Compared to people who lose fat by eating fewer calories, people who fast lose more muscle than fat.
Examine your daily diet for empty calories that you can eliminate, such as refined grains and sugary drinks. DO NOT eliminate foods completely, especially if you do not have the supervision of a doctor.