Table of contents:
Video: Food Myths
Food myths
Myth 1: Natural and herbal weight loss products are safe and effective
Fact: Foods called "natural" or "herbal" are not necessarily so. These products are not always scientifically tested or proven to be harmless or effective.
Certain herbal or other natural products may not be safe when combined with other medications or may harm people with certain medical conditions. Check with your healthcare professional or our nutritionist's nutritionist before using any herbal or natural weight loss products.
Myth 2: Vinegar and water can help you lose weight
Fact: Many sources write that if you drink a glass of water with two tablespoons of vinegar at lunch or dinner, you can lose weight without any diets, because in such proportions, diluted acid reduces appetite and burns fat.
However, experts believe that vinegar's ability to burn fat is exaggerated. There is no scientifically proven link between taking vinegar and burning fat. But it is known that the use of water with vinegar has a number of contraindications: chronic diseases of the gastrointestinal tract can worsen, such a solution should not be used by people with increased secretion. You can lose weight without harm to your health using the traditional method: reduce the amount of food eaten and increase physical activity.
Myth 3: To lose weight, you need to replace sugar with saccharin
Fact: This is not true. Saccharin induces appetite (curiously, it is used in animal feed to increase the appetite of calves). In addition, saccharin is significantly sweeter than sugar, and there is a danger that because of it, a person can get used to an increased dose of sweetness.
Myth 4: Sugar always gets fat
Fact: There is no direct link between sugar consumption and obesity. They get fat because of the excess of calories, and not from the fact that they drink sweet tea. The salvation is not buying sugar-free gum. In principle, you should eat less and move more. The researchers emphasize that alcohol does much more harm to our figure than sugar itself. It also matters from which foods our bodies extract calories. Those who eat fatty foods are much more likely to be obese.
Myth 5: Nuts are fatty and if you want to lose weight, you shouldn't eat them
Fact: Nuts are a good source of protein and dietary fiber and are cholesterol free. In small amounts, nuts can be part of a healthy weight loss program. (A 30-gram serving of different nuts, which is about 1/3 cup, contains 170 calories.) While high in calories and fat, most (but not all) nuts are low in saturated fat. Saturated fat is a type of fat that can lead to high blood cholesterol levels and increase the risk of heart disease.
Myth 6: Starch is fatty and should be limited during weight loss
Fact: Potatoes, rice, pasta, bread, beans, and some vegetables (such as sweet potatoes, turnips, beets, and carrots) are rich in complex carbohydrates (starch). Starch is one of the most important sources of energy for your body. Starchy foods can be low in fat and low in calories. It becomes fatty and high in calories when consumed in large quantities, or when cooked with butter or other fatty additives such as butter, sour cream or mayonnaise. Try to avoid greasy condiments and choose starchy, fiber-rich foods such as whole grains, beans, and pears.
Myth 7: Margarines are healthy because they do not contain animal fats
Fact: It has been proven that the ability of margarines to cause or accelerate the development of atherosclerosis is not lower, but, on the contrary, higher than that of animal fats. As for the fat content of margarines, it is about the same as that of any other fat, vegetable or animal.
Here it is worth touching on such a myth as “they get fat from butter, but not from vegetable oil”. Both oils are inherently fat. Only in butter it is more concentrated and of animal origin, and in vegetable oil it is "diluted" with water and proteins. You should not give up both.
Myth 8: Cereals are fat
Fact: Cereals are a source of carbohydrates. In fact, those who eat more carbohydrate foods and less fatty ones lose weight much easier and gain it more slowly. An interesting "swing" principle has been noticed: if the body mass index rises with an increase in fat consumption, then with an increased consumption of carbohydrates, the index, on the contrary, decreases.
Myth 9: To lose weight, you need to eliminate starchy foods and sweets, drink less water
Facts: To be convinced of the absurdity of this statement, it is enough to compare the energy value of various food components:
1 g of fat - 9 kcal;
- 1 g of alcohol - 7 kcal;
- 1 g of carbohydrates - 4 kcal;
- 1 g of protein - 4 kcal;
- 1 g of water - 0 kcal.
Today, doctors are absolutely convinced that the main reason for being overweight is excessive fat intake. The reason for the weight gain from fat consumption is that it is very high in calories. The feeling of satiety occurs in a person when the walls of the stomach are slightly stretched from overflow. If this is achieved at the expense of fatty foods, then its energy value is many times higher than the body needs. The excess fat is sent to the subcutaneous fatty tissue. A significant role is also played by the fact that most people perceive fatty foods as tastier: after all, the aromatic substances that give the taste and mouth-watering smell to foods are mainly dissolved in fats. That is why skim milk or cottage cheese seems tasteless to us. Nevertheless, in order to reduce excess weight, it is necessary to limit the consumption of fat. Although many believethat there is another way - playing sports.
Myth 10: Starchy foods and sweets make you fat
Fact: There are numerous studies showing that if there is very little fat in food, a person at least does not get better with almost any consumption of flour and sugars. High-carb, low-fat diets can be used to build effective and tolerable weight maintenance regimens.
Myth 11: You don't get fat as quickly from bread crumbs as from bread
Fact: This statement is not true. Rusks are more high-calorie, they have more fat than bread. 50 grams of croutons gives about 200 kcal, while 50 g of a loaf - 125 kcal.
There is another myth - black bread is not so bad for the figure. Alas, both black and white bread have the same calorie content. The only benefit of black is its higher fiber content and more vitamins.
Myth 12: White bread is more nutritious than bran bread
Fact: This is not true. 100 g of loaf provides the same calories as 100 g of bran bread. Another thing is that bran bread provides a lot of fiber and magnesium, which promotes good digestion.
Myth 13: Fish is good for weight loss
Fact: This is not the case. There is no less fat in fish than in ham. For example, 100 grams of mackerel or salmon contains 12 grams of fat, while 100 grams of beef contains only about 3 grams of fat. But fish contains a lot of nutrients and must be consumed in reasonable quantities.
Myth 14: Fish does not contain fat or cholesterol
Fact: Fish is a good source of protein. Fish that are high in fat (such as salmon, salmon, mackerel, sardines, herring and anchovies) are rich in omega-3 fatty acids. These fatty acids have been studied for their potential to reduce the risk of heart disease. Grilled or baked fish (instead of fried) can be part of your healthy eating program. Although all fish contain some fat and cholesterol, most fish are lower in saturated fat and cholesterol than beef, pork, chicken, and turkey.
Myth 15: Consuming red meat is bad for your health and makes it difficult to lose weight
Fact: Red meat, pork, chicken, and fish contain some saturated fat and cholesterol. But they also contain substances essential for health, such as protein, iron and zinc.
Eating small amounts of lean meat (meat that does not contain visible fat) can be part of a weight loss program. Serving - 60-90 grams of cooked meat, which is about the size of a deck of cards. Choose cuts of meat that are low in fat, trim off all visible fat before cooking.
Myth 16: To lose weight, you need to give up sausage
Fact: In this case, the sausage "suffered" undeservedly. After all, sausages contain only 7% lipids. That is why you can eat sausage even every day, only, of course, in moderation.
Myth 17: Light foods
Fact: Products marked "Light" are considered to be dietary, and therefore many expect health benefits from them and, in particular, weight loss, because they sometimes contain "0 calories". However, according to French doctors, the effect may be the opposite of the expected one, since these foods are low in calories, do not suppress hunger, which leads to overeating.
Myth 18: Low fat and low fat mean no calories
Fact: Remember that most fruits and vegetables are naturally low in fat and calories. Other low-fat and low-fat foods can also be high in calories. Often these foods contain a lot of sugar, flour, or starch as a thickening agent to enhance the flavor. These ingredients add calories that lead to weight gain.
Low-fat and low-fat foods are usually lower in calories than the same portion of fatty foods. The number of calories depends on the amount of carbohydrates, proteins and fats in the food. Carbohydrates and proteins contain about 4 kcal per gram, and fats contain about 2 times more (9 kcal per gram).
Myth 19: Dairy products are obesity and unhealthy
Fact: Low-fat and low-fat dairy products are just as nutritious as whole milk products, but they are lower in fat and calories. Choose low-fat and low-fat milk, cheese, yogurt, and low-fat ice cream. At the same time, dairy products contain many nutrients that the body needs. They contain calcium, which aids bone growth in children and maintains strong and healthy bones in adults. They also contain vitamin D, which helps your body absorb calcium, and proteins, which build muscle and help your internal organs work.
Myth 20: Diet foods can help you lose weight
Fact: This statement is not true. The fact is that diet foods and foods eaten with a diet are far from the same. These foods contain the same amount of fat as other foods, and sometimes even more.
