Weight loss is a long journey with many misconceptions attached to it. So, let us talk about more in detail about some common myths, facts and logic behind weight loss.
First Myth
Exercise is enough, no need of dieting
Logic
Exercise is beneficial for many reasons but when it comes to weight loss, a proper weight loss diet plays a vital role. If you eat 1 chicken sandwich, you consume 400 to 500 calories, you need to burn these calories by working out for at least for an hour. Now imagine a scenario where you would have made a healthier choice. In that case, a half an hour workout would have been enough. Get to know how much exercise you need to lose weight?
Fact
Exercise is not enough, proper dieting is absolutely essential.
Second Myth
Fasting and Skipping meals help you to lose weight fast
Logic
Fasting and skipping meals slow down the metabolism due to which you shed weight slowly. Besides that, later in the day, you feel really hungry and binge on unhealthy stuff. Learn to get more information on Increase body metabolism to lose weight.
Fact
Fasting and Skipping meals never help you to lose weight fast.
Third Myth
Carbohydrates make you gain weight. So, cut down carbs in your diet
Logic
Carbohydrates never make you gain weight. It is the calories that make you gain weight. The sugar and fat that carbohydrates often contain make you fat. Opt for other good carbs like whole grains.
Fact
Carbohydrates never make you gain weight. You have to avoid bad carbs like Sugar, added sugar, refined flours. Learn to know more about good and bad carbohydrates.
Fourth Myth
A fruit- only diet is best for weight loss
Logic
Fruits also have calories. However, if you live only on fruits, you deprive your body of variety of nutrients and can face long-term health problems
Fact
Fruit only diet is not good at all.
Fifth Myth
Fad diet helps you to lose weight faster
Logic
Fad diets are comprised of only 800 to 1000 calories which is difficult to follow. It has many adverse effects in the long run. One should always avoid this kind of diet.
Fact
Fad diet is that kind of weight loss diet which actually results in weight gain
Fad Diets
There are many different diets that promote weight loss. Unfortunately, not all diets help you over time. Learn how to identify a fad diet.
What are fad diets?
Hundreds of diets are being promoted as the best approach to losing weight. Unfortunately, many of these diets involve eliminating foods that contain necessary nutrients. Some diets even cut entire food groups. These are fad diets.
For example, fad diets may include those that are fat-free, very-low-carbohydrate, or high protein. Some fad diets focus on a particular food, such as grapefruit or cabbage. Some have you eliminate certain foods at specific times of the day. Others allow you certain foods, as long as you eat them along with certain other foods.
Many of these diets may lack major nutrients, such as dietary fiber and carbohydrates, as well as selected vitamins, minerals, and protective phytochemicals. By not receiving the proper amounts of these nutrients, you can develop serious health problems later in life.
For the food groups that these diets do permit, the amounts are either well above or well below those recommended by major health organizations like the American Heart Association, American Diabetes Association, and the Academy of Nutrition and Dietetics — as well as the Surgeon General and the United States Department of Agriculture.
Common claims these diets make include blaming particular hormones for weight gain, suggesting that food can change body chemistry. Or they may hype or ban a particular food.
However, all have one thing in common: a temporary solution to what for many people is a lifelong problem. Once the diet is stopped, the lost weight is usually regained quickly, since none of the diets teach behavior modification (changing how you eat).
How do I spot a fad diet?
While there is no set approach to spotting a fad diet, the following guidelines can help. Fad diets tend to have:
- Recommendations that promise a quick fix.
- Claims that sound too good to be true.
- Simplistic conclusions drawn from a complex study.
- Recommendations based on a single study.
- Dramatic statements that are refuted by reputable scientific organizations.
- Lists of “good” and “bad” foods.
- Recommendations made to help sell a product.
- Recommendations based on studies published without peer review.
- Recommendations from studies that ignore differences among individuals or groups.
- Elimination of one or more of the five food groups (fruits, vegetables, grains, protein foods, and dairy).
What is still the best method to lose weight and keep it off? Exercise regularly and eat a variety of foods with moderate portions dear LLET friend.
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