False myths about proper nutrition and diet that you believe in.
FACT: Carbohydrates can be simple and complex. Simple carbohydrates, which are contained, for example, in cookies and sweets, lack vitamins, minerals and fiber. If you reduce the amount of simple carbohydrates, you will definitely get more benefits, but you should not give up complex carbohydrates (as in whole-grain bread)
Tip: Cut down on simple carbohydrates, but maintain a complex of complex carbohydrates in your menu
Myth 2: if the label says "fat-free" or "fat-free", then you can eat it as much as you want and not get better
FACT: A lot of low-fat foods contain added sugar, starch or salt to compensate for the loss of flavor. And usually, such magic products almost do not differ in calories from the usual ones, or on the contrary, they exceed in calories.
Tip: check the label with information about substances and the number of calories per serving. But also keep an eye on the portion size!
Myth 3: Skipping breakfast will allow you to lose weight
FACT: eating a healthy breakfast regulates your hunger, allowing you to delay it as long as possible, and also helps prevent overeating. Many scientific studies claim that skipping breakfast can even affect weight gain.
Tip: if you are hungry, first of all listen to your body. If you are ready to eat, first of all think about how to do it most usefully
Myth 4: Eating at night will make you fat
FACT: people who overeat at night are really prone to overweight. The only reason for this is that people who eat before going to bed usually overeat calories. Usually, a snack before going to bed worsens the quality of sleep, which leads to cravings for junk food the next day.
Tip: if you are hungry after dinner before going to bed, limit yourself to low-fat yogurt or carrots
Myth 5: You can't have good health and excess weight at the same time
FACT: in fact, there are a lot of overweight people who have everything in order with blood pressure, cholesterol and blood sugar levels. For the most part, being overweight increases the risk of diseases and diabetes - the longer you are overweight, the greater this risk.
Tip: Despite the fact that you may be overweight and healthy, being overweight will increase the risk of health problems in the future, but a healthy diet and regular physical activity are good for you regardless of your weight.
Myth 6: Fasting will help you lose weight quickly
FACT: fasting is unhealthy if you are hungry all day and end it with a hearty lunch that replaces all previously missed calories. Compared to people who lose fat by eating fewer calories, people who starve lose more muscle than fat.
Tip: See if there are empty calories in your daily diet that you can cut, such as refined cereals and sugary drinks. Do not exclude eating completely, especially without the supervision of a doctor.
Myth 7: You have to set modest goals to lose weight
FACT: it is theoretically logical that if you set ambitious goals for yourself and do not achieve them, you can give up. However, some people actually lose more weight when they set goals that make them move forward.
Tip: no two people are the same. What works for someone else may not work for you. Losing weight is a process. Be prepared to change your plan as you discover what works and what doesn't work for you.
Myth 8: Slow weight loss is the only way to lose weight so that you don't gain it again later
FACT: Although it is true that many people who lose a lot of weight in a short time gain it again, this is not true for everyone. Some overweight people are more successful when they lose weight quickly, for example, from 135 to 112 kilograms in less than a year.
Tip: Slow weight loss may not be the only option for you. Just be careful, avoid trendy diets that promise unrealistic results, they may be unsafe. If you are interested in a diet that promotes faster weight loss, be sure to consult with your doctor to make sure that you are getting all the necessary nutrients.
