Which industry does not have myths people who are just getting into it face? Like those who start working out think that they can become true athletes in several months, or those who start gambling at https://tonybet.com/en/live-casino first think such a hobby demands much money. The same thing is with nutrition, and if you want to start eating healthy, you should remember about these Myths About Good Nutrition.
To Lose Weight, Count Calories- Myths About Good Nutrition
This is partly true – but counting is only necessary at first. The main goal of losing weight is to exceed energy expenditure over energy “input” into the body with food. Since energy is measured in calories, you have to count them. To do this, you need a scale, a calculator, and a food diary, which records everything that is eaten and drunk during the day. The total amount must fit within the calorie corridor, which is personally assigned by the nutritionist.
Quickly, counting calories becomes a habit. Creating a deficit of energy coming in is a necessary and sufficient condition for losing weight. So, you are spared from counting proteins, fats and carbohydrates: awareness of the corresponding food groups is enough.
Healthy Eating Is Complicated- Myths About Good Nutrition
No, it isn’t! Eating right will save you a lot of time and effort! You just need to increase your level of culture in classical nutritional matters: we already know that whole-grain cereals, vegetables and fruits are healthy, while large amounts of fatty foods and sweets are unhealthy. Now compare what is easier and faster to prepare for lunch: a vegetable platter, chicken breast and pasta, or a salad drenched in mayonnaise, fatty cutlets and a cake drowning in buttercream? So a little more attention and interest in what you put in your mouth and that’s it!
Eating Healthy Isn’t Tasty
This, too, is a misconception. Master healthy cooking and you can spoil yourself with healthy desserts. Your guests will never guess that the delicious and flavorful dishes you offer them are actually dietary. The other side of the issue – the dulled sense of taste of healthy food for those who are ugary sweet and full of flavors. This can be counteracted by restoring sensitivity to the receptors in the mouth. For example, put in yused to absorbing sour morning coffee not 3 spoons of sugar, but two, sensitively “listening” to the sweet taste. Soon one spoonful will be enough for you!
Salt Should Be Eliminated
Everything is good in moderation. Salt doesn’t need to be eliminated – it’s enough to reduce it. It’s a vital component, as it actively participates in biochemical processes. It isn’t for nothing that biological fluids such as blood, tears and sweat have a salty taste. But even an excess of salt is harmful: it retains fluid in the body.
Forget About Sweets and Flour
This advice sounds like a curse for sweet lovers and lovers of pastries. And it’s true, calorie-dense, deprived of nutrients, refined flour and sugar – not our choice. Often sugar and flour are mixed in one product and generously flavored with fat. The resulting food is empty and pointless, bringing the body nothing but enormous calories. Lovers of such treats need to be on their guard. If you can eat one candy or cookie and stop, there will be no harm. But if you know from experience that you will eat the whole pack at once, it’s better not to start.
Not Eating After 6:00 p.m.
This recommendation reeks of sheer sadism. It is useless, as the accumulated hunger turns into a gluttony, and in the case of evening fasts – into a gluttony at night, the most harmful. The metabolism from long pauses in eating slows down because the body starts to save energy. The key rule of eating weight loss is frequency and regularity. You can eat something light even before you go to bed!
Vegetables and Fruits Can Be Eaten in Unlimited Quantities
Just because fruits and vegetables are healthy doesn’t mean that they should be eaten in unlimited quantities. And here’s why:
- Excess fiber and acids can cause or exacerbate GI disease.
- Plant foods cannot satiate for long.
- Although the caloric value of such food is low, it should be taken into account.
- Food should be balanced, so the stomach should leave room for proteins and other carbohydrates.
The average person needs 400-500 grams of fruits and vegetables a day – this is about half of the total weight of the daily diet.
You Should Drink 2 to 2.5 Liters of Water a Day
Drinking plenty of fluids is useful – this is true. But everything is individual: 1.5 liters a day is enough for somebody. Pure water with zero calories is the best drink. So that the body is actively functioning, decay products are washed out of tissues and the skin is smooth and elastic, water should always be kept at hand. But the “water regimen” should not be used instead, but together with a healthy diet. It is useless to try, following the advice of other “experts”, to satisfy hunger by drinking a number of glasses of water on an empty stomach. Hunger and thirst are fundamentally different states of the body. Only food can satisfy hunger!
Cutting Calories Is the Only Way to Lose Weight
In fact, it is. To lose weight, the caloric content of the diet must be reduced. We will not touch protein diets, which are based on a terrible imbalance of nutrients, because they are murderous for the body. All other ways to lose weight are based on reducing calories, even if clever marketers assure you otherwise. The laws of physics have never been invalidated: you can lose fat only in case of a caloric deficit. But it’s dangerous to cut calories to an extremely low level. First, losing weight quickly gives unstable results, and secondly, the lack of nutrients is detrimental to health. Our goal is to eat low-calorie and at the same time tasty, nourishing and balanced.
Carbs Should Be Excluded From Your Diet- Myths About Good Nutrition
Claims that carbs are harmful are greatly exaggerated. They provide energy for a long time, and are vital for our body. Moreover, their reasonable balance helps to lose weight! Wholemeal bread and pasta, cereals, and potatoes are excellent sources of long-lasting energy, fiber, potassium, zinc, and B vitamins.