11 diet myths to stop believing in
Nutrition stereotypes that scientists have long disproved.
1. There are special products that make you lose weight or get fat
Information about Energy Balance affects weight changes. the difference between calories eaten and burned. It’s not so important what products you get energy from. You can get better on a strict diet of chicken breast and brown rice, if you really eat a lot of them, and lose weight on burgers.
The magic pill also will not be products with the so-called negative calorie content. These usually include cucumbers, cabbage, celery. Allegedly, the body spends more energy on its processing than it receives. The theory of negative calorie content is not confirmed by science. No matter how few calories are contained in the product, the body spends on its digestion of 3-30% Can food have negative calories? from its energy value.
2. To lose weight, you need to reduce carbohydrate intake
If you are not a professional bodybuilder who painfully tries to reduce the percentage of fat from 8 to 5% before the competition, rehabilitate carbohydrates in your menu. You will lose weight with a calorie deficit and gain in excess, and the carbohydrate content in the diet does not significantly affect this process.
On the other hand, this myth has a basis: carbohydrates trap water in the body, and a sharp restriction of their consumption will really lead to weight loss – due to fluid. She will be back as soon as you start eating carbohydrates again. And you have to return them to the menu, because glucose gives the brain energy and is involved in the mechanism of the production of the hormone of joy – serotonin. It is no coincidence that people who follow a long low-carb diet say they are becoming less savvy and more dull. This effect is confirmed by Low-carbohydrate weight-loss diets. Effects on cognition and mood ..
3. Proper nutrition is the key to optimal weight and well-being.
The main purpose of food is to supply the body with the energy needed for the functioning of the body proteins, fats, carbohydrates, fiber, trace elements. And it is not so important with what products the body is supplied with them. At the same time, if you adhere to the principles of proper nutrition, you can become ill with orthorexia nervosa Orthorexia nervosa: A preliminary study with a proposal for diagnosis and an attempt to measure the dimension of the phenomenon. – a mental disorder in which a person experiences anxiety and guilt for the “wrong” foods on the menu.
4. Avoid gluten
Gluten is a complex protein found in many cereal plants and their products. He is credited with a destructive effect on the intestine, leading to atrophy of the mucous membrane of the colon, impaired absorption of fats, vitamins, and a negative effect on metabolism. All this is true for patients with celiac disease – gluten intolerance. But it only affects 1% of the Antiendomysium versus antigliadin antibodies in screening the general population for coeliac disease. Earth population.
At the same time, for healthy people, refusing gluten not only does not make sense, but can also be dangerous. He cites Effects of a gluten-free diet on gut microbiota and immune function in healthy adult humans. to a decrease in immunity and a decrease in the number of beneficial bacteria in the intestine with a simultaneous increase in the number of harmful ones.
5. Periodically, everyone needs detoxification
An entire industry is working on this myth. We are offered to “cleanse” the body of toxins with the help of miraculous smoothies, extracts from cucumber, peppermint and secret additives and so on. Scientists claim that detoxification exists only in its medical aspect, when doctors save the victim of poisoning.
As for the remaining cases, this is a marketing ploy. The body detoxifies itself. It’s’s a myth. So how do you get healthy? with the help of the liver, kidneys, skin. If he does not manage, the help of doctors is required, but not smoothie.
6. Stopping the diet, you will again gain weight
Indeed, scientists note the so-called yo-yo effect. Effects of diets and their role in weight control .: people who have a very strict diet, most often return to their original weight.
But the key fact in this matter is not the fact of food restrictions. Just a person again begins to consume more calories than he spends, and weight returns. Scientists note that the psychological causes of weight gain after a diet play a more important role than biological ones.
7. You need to drink two liters of pure water per day
Indeed, water is important for the body. The main marker of its lack is thirst Fact or Fiction ?: You Must Drink 8 Glasses of Water Daily .. Therefore, if you don’t feel like drinking, you don’t need to force yourself.
In addition, it is not necessary to focus on clean water. In the “offset” is the liquid from food and all drinks, including those that contain caffeine. Previously it was believed that the latter remove water from the body, but the study The effect of caffeinated.