Today we will speak about some truths and myths associated with diets. If you have some questions and will start a diet, find out all the answers with us.
Currently, we live in a world very concerned with the image and weight management. But, even so, the values of prevalence of overweight and obesity no longer scare.
As such, the truths and myths associated with diets must be clarified, so as to promote loss of weight healthy and balanced.
In fact, the power an area extremely exploited, today, in articles, TV, blog’s, magazines and internet pages. However, as many of these means of communication provide so much conflicting information, it becomes difficult to understand what is truth or lie.
DIET: TRUTHS AND MYTHS
1. DRINKING WATER WITH MEALS MAKES YOU FAT – MYTH
This is one of the biggest myths associated with diets. The water does not provide calories, so neither the meals nor outside of them, the water will gain weight. Now, of course, that it is not recommended to exaggerate in their consumption with a meal because it can promote the feeling of bloated bellies.
You should drink at least 1.5 l of water daily and distributed throughout the day.
2. IF YOU DO THIS EXERCISE IT IS NOT NECESSARY TO GO ON A DIET – MYTH
One of the most common errors of those who are on a diet and combine regular physical exercise with this process, it is the thought that the calories burned with exercise can mitigate / offset the intake of some foods less recommended.
Avoid falling into this temptation, because the calories burned during the workout, they are not, in the overwhelming majority of cases, sufficient to cover the energy intake associated with meals of fast food or high volume food.
In addition, after workout is when the body is most receptive to nutrients. If you ingest foods rich in fat and / or sugar, and these are the nutrients that will absorb, promoting the increase of fat mass.
3. THE FOOD FOR THIN AND LIGHT MAY HELP TO LOSE WEIGHT – THE TRUTH
When we talk about truths and myths associated with diets, there are always issues that are not so clear. In this case, a food light or slim is, by definition, a food that is reduced fat or sugar / carbohydrates , and consequently calories. As such, and when consumed in the same amounts that the original versions will fatten less. However, we must not forget that if you are consuming the food light but in twice the amounts will not notice the benefits no.
The option for this type of food is justified mainly in the case of dairy products, as are food interesting from the point of view nutritional and good sources of protein.
4. WHOLE FOODS ARE FATTENING LESS THAN THEIR REFINED VERSIONS – MYTH
To be full does not imply being light or fat less than their refined versions. In fact, whole foods have an energy value and carbohydrate quite close to the refined versions. As such, if you opt for whole grain foods, and consume in the same quantities or even in more quantity, it will not lose weight.
Nevertheless, it is always important to strengthen that whole foods are always prefer the face to the refined versions, due to the higher content of fiber, vitamins and minerals.
5. EATING GLUTEN-FREE FOOD MAKES YOU LOSE WEIGHT – MYTH
The fashion of the exclusion of gluten has extended to weight loss, having arisen the myth thatgluten-free foods do not gain weight or help you lose weight. However, the truth is that the majority of gluten-free foods have high content of fat and / or sugar, and salt.
As such, if it is not intolerant to gluten, do not stop consuming products that naturally contain. Simply moderate your consumption.
6. IT IS NOT NECESSARY TO ELIMINATE CARBOHYDRATES TO LOSE WEIGHT – THE TRUTH
Foods that have carbohydrates (whole grains, fruit, legumes) should not be excluded in any diet because they are the food suppliers of energy par excellence, are important for cognitive function and for the normal functioning of the metabolism.
In addition, the pair of the carbohydrates, these foods also provide important vitamins and minerals to the body.
As such, the more important and healthy than exclusion is the moderation and the preference for carbohydrates little refined and low glycemic index (they are more saciantes and prevent the occurrence of a peak of blood glucose).
7. A VEGETARIAN DIET MAKES YOU LOSE WEIGHT – MYTH
Although apparently a vegetarian diet only includes foods of little caloric, the truth is that this type of diet are foods rich in carbohydrates (whole grains, legumes, fruit).
As such, if you don’t moderate the intake and if you include fried foods with high fat content (ex. olive oil or vegetable oil), also will not be successful in weight loss.
8. THE BREAD FATTENING – MYTH
“Eating bread is fattening”; “ my problem is the bread” – These are the phrases most uttered by those who are dieting, and we could not stop to address it in an article about the truths and myths associated with diets. But is that really so?
The truth is that the bread, especially in their versions little refined, it is a complete food, no sugar and no fat, being much more interesting than any cookie or sweetened cereal. The problem is, many times, in the quantities consumed and in its “stuffing”, (jams extremely sugary, butter, vegetable creams, cheeses with high fat content, sausages).
If you eat in moderation and include a cheese slim or ham poultry such as stuffing, you will see that it will not harm the balance and will help to keep the saciadade.
9. EGGS AND SEAFOOD WILL INCREASE THE CHOLESTEROL MYTH
The latest evidence points out that the increase in cholesterol is associated with the excessive consumption of saturated fats and trans not directly to the intake of foods rich in cholesterol, but poor in this type of fats.
If we evaluate the composition of the egg, and seafood, we find that the saturated fat is low, being composed mainly by unsaturated fat (55%), unlike foods such as red meat, butter and sausages and smoked (yes, promoters of increased cholesterol).
10. EATING FRUIT IS DIFFERENT THAN DRINKING FRUIT JUICE – TRUTH
When transforming a piece of fruit juice, you end up lose many of their nutrients, including fiber, some vitamins and minerals.
In addition, in the fruit juices, the fructose (sugar from fruit) is much more available, which speeds up the absorption and promotes high sudden blood glucose. As such, the fruit juices promote a satiety, much lower than fruit in nature and give rise to the increase of fat mass.
On the other hand, when we consume a fruit juice, easily consume more than a piece of fruit in the meal, something that does not help those looking to manage weight.
11. THE FRUIT ALSO MAKES YOU FAT – FACT
The fructose present in fruit is a type of sugar with the same caloric value as the rest, but with different absorption. A consumption higher than the recommended can also increase weight.
12. THE OLIVE OIL IS THE HEALTHY FAT, BUT ALSO FATTENING – FACT
Olive oil has mostly monounsaturated fat, which is associated with greater protection from cardiovascular disease. However, it is important not to forget that there is no longer a source of fat, providing about 900kcal / 100g.
13. TOASTED BREAD FATTENING LESS THAN BREAD NORMAL – MYTH
The fact that toasting the bread is not going to make it to lose calories, only water. As such, when you eat toasted bread will be the focus of the carb.
As to the absorption is that it can become more difficult, due to the structure of the starch. But this is not what will make engorde less.
14. EAT SMALL QUANTITIES MORE TIMES A DAY, CAN HELP YOU LOSE WEIGHT – THE TRUTH
The distribution of food intake throughout the day allows the maintenance of satiety and blood sugarmore stable, which prevents attacks of hunger and increased feed intake in large meals.
However, the most important thing is that your snacks are based on foods with low energy content, because otherwise, the balance at the end of the day will be the same or worse.
15. SNACK CAN HELP TO GAIN WEIGHT – THE TRUTH
It is, to eat while you are entertained with something else (ex. watch tv, study, be on the computer) does not pay attention to what you are eating, nor to the quantities.
Get into the habit of structuring your meals to be fully aware of the quantities you are eating.