18 DIET MYTHS DEBUNKED: SKIPPING MEALS MAKES WEIGHT LOSS EASIER? CARBS HELP YOU GAIN WEIGHT?
Navigating nutrition in modern times can be daunting due to the abundance of myths and misconceptions. With trendy diets and conflicting advice, distinguishing fact from fiction is crucial. Here's a guide to debunking common food myths, empowering you to make informed and healthier choices for your well-being.
Myth: All calories are equal
Some believe that as long as you stay within your calorie limit, the source of those calories doesn't matter, says nutritionist Rashmi Mittal. However, nutrient-dense foods like fruits and vegetables offer essential vitamins and minerals, unlike empty calories from sugary drinks and processed foods.
Myth: Eating fat makes you fat
According to dietician Niharica Saxena, healthy fats, such as those found in avocados and nuts, are essential for health and can aid in weight management by promoting satiety and nutrient absorption.
Myth: Carbs are the enemy
Carbohydrates are an essential energy source, especially from whole grains and vegetables, providing sustained energy and important nutrients.
Myth: You need a detox diet
Detox diets claim to eliminate toxins, but our liver and kidneys naturally perform this function. "Extreme detox diets can be harmful, so focus on a balanced diet with fiber and hydration," says Mittal.
Myth: Skipping meals helps with weight loss
Skipping meals can lead to overeating later and disrupt blood sugar levels. It's beneficial to have regular, balanced meals and snacks for steady energy.
Myth: Egg yolks are unhealthy
Egg yolks are rich in nutrients like B12 and healthy fats. Despite their cholesterol content, dietary cholesterol's impact on blood cholesterol is not as significant as once believed.
Myth: Protein supplements are necessary
Most individuals can get enough protein from a balanced diet with sources like lean meats, dairy, beans, and tofu. Protein supplements aren't always necessary for muscle building, says Saxena.
Myth: All sugar is equal
Natural sugars in fruits come with fibre and nutrients, while added sugars in processed foods contribute to health problems. It's crucial to limit added sugars.
Myth: Eating late at night causes weight gain
Weight gain depends on total calorie intake versus expenditure throughout the day. Eating at night doesn't inherently lead to weight gain; it's more about what and how much you eat.
Myth: You can 'spot reduce' fat
Fat loss occurs throughout the body with a calorie deficit, not through targeted exercises. Both diet and exercise are essential for overall fat loss.
Myth: Fibre supplements are a good substitute
While fibre supplements have benefits, they lack the nutrients found in whole foods. High-fibre whole foods are superior for overall health.
Myth: All smoothies and juices are healthy
Many store-bought juices and smoothies are high in sugar and calories. Homemade versions with mainly non-starchy vegetables can be nutritious.
Myth: Everyone can benefit from a probiotic
Probiotics may not benefit everyone and can have adverse effects on gut bacteria for some. Their use should be personalized based on specific needs.
Myth: Weight loss is easy
Sustainable weight loss requires consistency, hard work, and patience. Rapid weight loss methods often lead to rebound weight gain.
Myth: High cholesterol foods are unhealthy
Cholesterol-rich foods like eggs and full-fat yoghurt are highly nutritious. The impact of dietary cholesterol on blood cholesterol varies among individuals.
Myth: Low fat and diet foods are healthy alternatives
Low-fat and diet foods often contain more added sugar and salt than regular-fat counterparts. Unaltered higher-fat options are often healthier choices.
Myth: Eating disorders only affect women
Eating disorders can affect men as well, presenting differently and requiring tailored treatments.
Myth: Carbs make you gain weight
Healthy carb choices like vegetables and whole grains promote health. It's overindulgence in sugary, carb-rich foods that leads to weight gain.
2024-04-10T14:21:02Z dg43tfdfdgfd