Diet and healthy eating are two priority concerns in an era of excessive harmful food, which led to an increase in obesity rates on a global scale.
In proportion to the growing interest of people for a harmonious and healthy physique, a series of mistaken myths have emerged about what a balanced diet and healthy eating routine should be.
In fact, nutritionists say the typical mentality of following drastic weight loss diets is wrong. The secret is adopting a long-term healthy diet and embracing a healthy lifestyle that includes complete meals in moderate amounts.
In today’s article we’re going to cover the most frequent myths of this type, and debunk them together.
Evening meals lead to weight gain
The idea of skipping the evening meal to avoid getting fat is a myth, debunked by specialists many times. The idea behind this common belief is that during the day, we burn calories through effort, while in the evening they remain in the body and turn into fat when we sleep.
Nutritionist Mary Flynn says the human body digests food and uses calories equally in the morning, at noon and in the evening. Even when the body is inactive, unconsumed calories will be used the next day when the body gets up again.
That being said, of course, instead of consuming fat foods or sweets in the evening, it is preferable to go for less-calorie alternatives such as fruits or a bowl of milk and cereals.
Rapid weight loss is the key to success in any diet
The key to success of a weight loss diet is the incremental weight loss of about 500-1000 grams per week. This avoids traumatizing the body, which will otherwise store excess calories as soon as they are received, as part of its natural defense mechanism.
The fewer meals, the more likely it is to lose weight
Another commonly heard myth regarding diets is that reducing the number of daily meals helps maintain body weight.
In fact, avoiding breakfast or lunch leads to an imminent excess consumption at the next meal, due to the intense sensation of hunger. A number of 5 small meals a day, made up of healthy foods and high nutritional value, is the best strategy to maintain physical shape.
Eating lots of salads helps you to lose and maintain weight
The feeling of satiety and the energy level of the body depend equally on pure proteins ingested through food. The predominant consumption of salads, rich in fiber, vitamins and minerals, which lack proteins, will not lead to a long term balanced weight loss.
A good solution would be to add a few grams of lean meat or skimmed cheese to salads to supplement the required protein intake.
Protein based diets, lacking carbohydrates, are the most successful
In the short term, protein diets can lead to significant weight loss, but deprivation of carbohydrates may have negative effects later on. Predominant consumption of eggs, cheese and meat leads to deficiencies in important vitamins and nutrients.
The most effective diets are those based on a nutritional plan with a low calorie intake, but which do not exclude the necessary amounts of carbohydrates, proteins and essential fats.
Dairy products cause weight gain
Dairy products will make you fat, but only if they are consumed in high-fat versions and in excessive amounts. Dairy products are nutritious and contain few calories. Milk, yoghurt and cheese contain valuable nutrients, such as calcium and protein, which cannot miss from a balanced diet.
Dissociated diets are the most effective
The popularity of dissociated diets is based on the concept that proteins and carbohydrates need two different types of enzymes to digest effectively. When consumed separately, the two nutrients are better processed by metabolism, so weight loss is facilitated.
Experts say the digestive tract can support the digestion of several categories of food at the same time and there is no scientific evidence that nutrient dissociation can have real effects in weight loss.
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