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Video: Fasting Myths

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Video: Intermittent Fasting - Fact or Fiction? What the Science Actually Says 2023, February
Fasting Myths
Fasting Myths

Fasting myths

Myth 1: I will starve or go on a diet - I will lose weight

Fact: During this torture, you will part with a certain amount of kilograms. But as soon as you return to your normal eating style, the fat will take its position again. Furthermore! The body, taught by bitter experience, in a panic tries to make more reserves. And next time, he will also desperately resist the war with excess weight. After repeating several such cycles, you can come to a paradoxical result - even sitting on one water, you will not lose weight.

Myth 2: Hunger and appetite

Fact: It is generally accepted that we eat when we are hungry. In reality, this is not always the case. Very often we eat only because our stomach is "used" to a full state, and even when we are not hungry, it gives a signal: "I want to eat!" Usually, the following is proposed as a criterion for the "true" feeling of hunger: the desire to eat a piece of stale black bread (it can be imagined mentally). If there is such a desire, then there is also a feeling of hunger. Otherwise, it is just following the habit of eating.

It is well known that someone who is inclined to be overweight must protect himself from stress, as he develops a monstrous appetite. However, it turns out that the appetite has nothing to do with it. According to hormone researchers at the American University of Berkeley, stress activates the production of the hormone cortisol, which promotes body fat.

Myth 3: Fasting

Fact: Fasting as a method of getting rid of a variety of "sores" was very popular ten to fifteen years ago. Now he no longer has so many fans, despite the fact that he is recognized as a method of treatment in official medicine. Perhaps this is due to the fact that this method was not as effective as its supporters wanted.

And some nutrition experts generally consider fasting not only not very useful, but even harmful. This is explained by the fact that improper fasting leads to the fact that toxins and toxins that are formed as a result of eating, give the so-called acidosis. Indeed, during fasting, the glucose content in the blood decreases, and this entails an insulin deficiency. Lack of insulin leads to incomplete combustion of fat in cells. As a result, acetone bodies are formed, the excess of which harms the body. It turns out that not food, but starvation is the surest way to poison the body!

Numerous supporters of fasting believe that it leads to the elimination of all toxins accumulated in the body. In fact, it has already been proven that complete starvation can in no way lead to any utilization of the final metabolic products by the human body. They continue to be formed in the body and excreted from it (naturally, in smaller quantities, since food is not supplied). In addition to the end products of metabolism, scientists have not found any other "slags" in the human body. This means that their removal by starvation is simply meaningless.

Myth 4: Skipping meals is a good way to lose weight

Fact: In order for your body to function properly, it needs a certain amount of calories and nutrients every day. If you skip meals during the day, you will make up for the missing calories by snacking or eating more at your next meal. Studies have shown that people who skip breakfast tend to weigh more than those who eat a nutritious breakfast. A healthier way to lose weight is to eat frequent small meals that include a variety of nutrients, low-fat and low-calorie foods.

Myth 5: Skipping one meal can help you lose some weight

Fact: This approach is completely unacceptable, because in some next meal you will eat more than you need, and everything will return to normal.

Myth 6: Eating in moderation is enough to keep you from gaining weight

Fact: According to special studies, weight gain can be observed with a moderate diet, if the proportion of fat in it exceeds 50% of the total calories. In general, if you notice, an increase in the fat content of food does not add satiety to it. It seems that I eat in moderation, even hungry, and the weight is growing. Conversely, a decrease in the fat content of food quite well reduces its calorie content, but practically does not affect satiety. Low-fat meals are the ideal way to control weight.

Myth 7: To lose weight, you need to eat less often

Fact: Many people believe that the less you eat, the faster you will lose weight. In reality, the opposite is true. When the gaps between meals are large, the food center located in the hypothalamic region of the brain is in a state of excitement. This leads to a constant feeling of hunger. And a hungry person, as you know, finds it difficult to control himself, and he eats much more than necessary. Therefore, overweight people should eat at least 4-5 times a day. With frequent food intake, the function of the food center is inhibited and appetite is suppressed.

Myth 8: All evil is in dinners

Fact: If I could not eat after 6 pm, I would lose weight without any diets. The idea of ​​skipping dinner is very popular among those wishing to lose weight. Nevertheless, this measure usually does not bring the desired effect. Human biorhythm is built in such a way that in the first half of the day it spends energy more easily, and in the second half it accumulates more easily. Attempts to ban evening meals lead to overwhelming hunger and breakdowns. You can have dinner. The only thing you need to try is that the food in the evening was non-pyrogenic.

Myth 9: Eating late leads to obesity

Fact: As a rule, people try not to eat before going to bed - it is believed that eating late can cause fatness. But, as scientists have shown, this opinion is just one of the popular myths that have no scientific basis.

Experiments on monkeys by Oregon Health University have shown that there is no relationship between how late animals eat and their weight. Yes, if the animals began to eat more often than usual, they gained weight. But nothing more.

“Some of our monkeys preferred to eat late at night or even well after midnight,” Dr. Yudi Cameron, the head of the study, told the BBC. “And they didn’t gain weight any faster than other individuals. From this we concluded that late meals have nothing to do with being overweight or obese. " Source: / Health and Medicine

Myth 10: Eating food after 8:00 pm leads to weight gain

Fact: It doesn't matter what time of day you eat, it matters how much you eat throughout the day and how much exercise you do to increase or decrease weight. It doesn't matter when you eat, your body will convert excess calories into fat. If you want to grab a snack before bed, first think about how many calories you've already eaten in a day.

Avoid snacking while doing other activities, such as watching TV, playing video games, or sitting at your computer. If you are eating or snacking in the kitchen or dining room, you will be less distracted and know how much you have eaten (if you want to have a snack and watch TV, take a small amount of food, such as a couple of non-fatty crackers or fruits).

Myth 11: The smell of food provokes excessive food consumption

Fact: It's no longer a secret that food smells awaken your appetite. Many people are familiar with the feeling of impatience when pleasant aromas come from the kitchen. It would seem that such impatience should lead to excessive eating, which, as you know, is the main enemy of a slender figure. However, everything is not so simple. Recently, British nutritionists made an amazing discovery: those who usually whip up and swallow food on the run, without giving themselves time to enjoy the taste and smell, are more at risk of gaining excess weight than those who carefully listen to their Feelings while eating., also enjoys smells.

Myth 12: A light breakfast will help you lose weight

Fact: No such connection has been found. It may be best to eat 3-4 hours after sunrise. Then hunger will not torment you much throughout the day, and you can get by with light "snacks".

Myth 13: "I can lose weight and eat whatever I want."

Fact: This statement is not always true. You can eat whatever you want and lose weight. But you still need to limit the number of calories you eat per day, mainly by reducing the amount of food. While you are trying to lose weight, you can eat your favorite food - as long as you keep track of the amount of food that you eat. You need to burn more calories to lose weight.

Myth 14: Snacking is bad for you

Fact: This has been generally accepted in the medical environment for a long time. However, according to the latest research, it's not how often you eat that matters, but what you eat. Therefore, snacking between regular meals is good if you choose fruit or low-fat yogurt.

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