7 Myths about weight-loss diets

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About weight loss involves a lot of controversy and conflicting theories. A considerable part of them is how to diet to effectively lose fat. In this tutorial I will try to deal with the most popular myths about weight-loss diets, including those having the nature of dogma.7myth

 

The first myth: in order to lose weight you need to limit your intake of fat to a minimum.

Despite the fact that conducted many studies showing clearly that a drastic reduction in consumption of fat is not the best solution for people who want to reduce the weight and improve body composition, it is still this view is extremely popular. In practice, the diet very low in fat are also usually relatively rich in carbohydrates, which stimulate the secretion of insulin (a hormone that inhibits fat-burning, among others), and that in addition, in the case of high consumption can be converted into fatty acids and stored in adipocytes. Reducing diet does not have to result in a drastic reduction in consumption of fat!

 

Second myth: to lose weight you need to strictly limit the intake of carbohydrates.

It would seem that since the elimination of fat from your diet is not the best idea, but drastic limitation of carbohydrate intake must be done, perforce is simply a necessity (in fact from somewhere calories need to be “cut”). Well, the facts are that in very many low carbohydrate diet research have proven to be effective in reducing body fat than low-fat diets. This does not mean, however, that deep carbohydrate restrictions are good in any event. In practice, much depends on the degree of grease contamination, physical activity, and metabolic condition of the organism. An additional starting point may be the current way of eating. If you are a very active person, like mma fighter or construction worker, you will need those carbs also.

 

Myth three: while losing weight you have to give up eating fruits.

Fruits are seen by many people as a potentially “fattening”. There are a variety of unimaginable and recommendations concerning, for example, that they can dine out only to the noon. So really, the fruits have a number of qualities that make that constitute a valuable addition to the reducing diet. Among others are characterized by their low energy density (i. e. , are relatively low in calories as its mass), and are distinguished by a relatively high nutritional density (for every calorie is a lot of non-energy components). Due to the taste may be a substitute for sweetness, making it easier to maintain the fixed objectives. Besides, the fruit is relatively filling and provide substance to speed up weight loss.

 

Myth four: in order to lose weight you need to starve.

While the caloric deficit is a precondition to force the body to run the reserves, it does not mean that the weight loss process must be accompanied by a permanent feeling of hunger. There are ways for the body to a certain extent “trick” thus reducing the appetite. It is used in various dietary tricks (e. g. high protein breakfast, high carbohydrate dinner before sleep , the supply of vegetables, protein, and fiber), as well as the diet is based on low-processed with high satiety index (eggs, potatoes, etc. ). A matter of feeling hunger while losing weight is highly subjective, but a lot of people confuse hunger with appetite, which is about to eat some type of food (e.g. chocolate bar).

 

Myth five: to lose weight you should excluded bread from the diet.

There is such a belief, that says that if you want to lose weight we should exclude from your diet all the bread. This recommendation is only partially right. In fact, not every type of bread is the enemy. By far the greater threat, it appears bright, bread baked with refined flour. Not only because it does not provide too many valuable nutrients in addition to quickly fold and simple carbohydrates, but also is a food that can be eaten without a break not experiencing feelings of saturation. Obtained from unrefined flour bread is definitely more satisfying and provides many valuable ingredients such as vitamins or important elements (e. g. magnesium). Wholemeal bread sandwich with homemade sourdough can successfully provide a reducing diet component.

 

Myth six: in order to lose weight you need to rule out gluten.

A gluten-free diet recently became very fashionable. With regard to the updated scientific data that indicates that in addition to celiac disease and gluten allergy may be another problem, called the hypersensitivity to non gluten celiac disease, this trend has even probably. However, it lacks evidence that a gluten-free diet in any way contributes to the reduction of the composition of the body. Data to justify this assumption are anecdotal in nature and are based on speculations, thats-l1000 for example. gluten damages the intestine causes insulin resistance, interferes with the lipid economy (Meanwhile, studies by Dr. David Jenkins has shown the opposite effect). The abandonment of gluten in a certain part of the population can bring many benefits, and sometimes-is necessary, but not necessarily is a good way to reduce body fat.

 

Myth seven: in order to lose weight you should not eat carbs in the evening.

“Strictly protein late dinner” is standard today in the case of weight-loss diets. Traditionally, in fact, such a conviction that consuming carbohydrates during the evening leads to rapid fat gain, or at least causes inhibition of progress in reducing excess body weight. This is interesting in light of the research, which they say something exactly the reverse. There is evidence in the form of scientific experiments indicating that pushing the carbohydrates from meals earlier in the evening meals can be a way to speed up the reduction of body fat while protecting the muscle tissue. Additionally, it provides the release of larger amounts of serotonin, which gives us a deep and relaxing sleep.

 

Summary: as you can see, there are a variety of myths and misconceptions associated with weight loss, to be exact-scheduling weight-loss diets. In practice, a significant part of popular beliefs about this as it should look like a diet focused on reducing the level of body fat, there is no rational justification. The rejection of incorrect assumptions may constitute a step towards accelerating progress and facilitate the life.

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