When it comes to losing weight and going on a diet, there exists a multitude of wrong information, which many people believe to be facts and then end up disrupting their journey to good health. When you question these widespread myths and look at the actual research about what is good for your body and what is not – the truth about diets may surprise you!
5 common diet myths, debunked:
1. Myth: Eating Late At Night Makes You Fat
Reality: A number of diets instruct you not to eat after a certain time at night as the body will not burn calories in the absence of the activity of daytime; however, calories have no way of telling time. Researchers and nutritionists have found that it may take a little more time for these calories to be burned but they are burned the same way as other calories consumed. It is not important when you eat; rather the amount of food you eat in a total span of 24 hours is what is important.
What most dieticians suggest is that you could eat a light snack if you feel hungry late at night, such as a fruit or cereal. This will keep your blood sugar levels stable and help you lose weight.
2. Myth: You Can Eat Whatever You Want If You Exercise
Reality: Half an hour of cardio is not going to help you lose weight if you eat junk food immediately after you work out. More often than not, the number of calories you have burned shown on treadmills are not always accurate. Hence, it is almost impossible to lose weight while working out on a bad diet. You need to supplement your workout with a clean, balanced diet and only then can you hope to reach your goal weight.
3. Myth: Eating Small, More Frequent Meals Boosts Your Metabolism
Reality: Research has found that food intake has very little effect on your metabolism. A few foods, including those, which have caffeine, can boost your metabolism but only by a little and that too only temporarily. The rate at which the body burns calories at rest, the Basal Metabolism Rate (BMR) depends on the body composition and body size. People burn more calories if they have more muscle.
Therefore, while trying to lose weight, you should also focus on building muscle through strength training and weights as it will allow your body to burn calories more effectively.
4. Myth: All Calories Are Equal
Reality: While counting calories can be effective, it does not necessarily mean that you can eat whatever you want as long as it is under a certain number of calories. This is because 200 calories of chicken are not the same as 200 calories of brownies. Your body stores and uses calories differently and that depends on the type of nutrients that the particular food item contains. Beans and whole grains like oats contain resistant starch, which is a type of carbohydrate that is difficult for the body to digest. Hence, your body cannot digest many of the calories and the glucose contained in these foods. Similarly, lean proteins such as chicken, turkey, and fish are high in proteins, which have a thermogenic effect, which means that the body burns off a major share of the calories in the meats during digestion. However, foods, which have most of their calories from sugar, such as cakes, brownies, cookies, do not have such properties and hence can make you fat.
5. Myth: Drinking 8 Glasses Of Water Everyday Guarantees Weight-Loss
Reality: Drinking a lot of water does not guarantee that you will lose weight, especially if your diet is not healthy. Water can supplement your diet in cleaning out the toxins and free radicals from your body, but water by itself cannot make you healthier if you are still eating a high-calorie diet.
You should not always believe everything that you read in any random magazine or everything that your well-meaning friend or relative tells you about how to lose weight. Start your weight-loss journey by consulting a certified nutritionist and creating a proper diet plan for yourself. Also, be careful of going on radical diets that can cause many health issues and disorders; protect yourself against such incidents by getting comprehensive health insurance, which can guarantee you peace of mind while you follow your weight-loss journey.