There are many myths and misinformation about diets available on the Internet and spread through social media, and according to what was published by "Newsweek" revealed the falsity of old diet data, and explained what you really need to know about adopting healthy habits.
Calories
Calories Out (CICO) is a fundamental concept in body weight regulation that is very close to scientific fact, and relying solely on a low-calorie diet does not take into account the large number of variables that may prevent people from losing weight.
Choosing low-calorie foods that are poor in nutrients such as rice cakes and egg whites over high-calorie foods and foods rich in nutrients such as avocados and whole eggs, such measures may prevent people from losing weight, as they may affect other important factors, such as genetics and some conditions. Medical.
Foods high in fat are "bad" for you
Some people still fail to distinguish between good and bad fats, and dietary fats are now recognized as an essential component of a healthy diet.
Monounsaturated and polyunsaturated fats are known as "good fats" because they are good for your heart, cholesterol and overall health.
Additionally, low-fat diets have been linked to an increased risk of health problems, such as metabolic syndrome, and may lead to increased insulin resistance and triglyceride levels.
It can be said that the biggest diet myth is that fats are harmful to the body and will lead to weight gain, and there is a great misconception that eating large amounts of fat is directly related to obesity, but the wrong type of fat intake is responsible for obesity.
Breakfast is the most important meal of the day
Breakfast was once thought to be the most important factor in losing weight and preventing the onset of hunger, yet research published in 2019 in the British Medical Journal indicates that eating a proper breakfast is not necessary to prepare you for the day, or to prevent hunger pangs in the afternoon.
Intermittent fasting, in which breakfast is skipped or postponed, has also been linked to a wide range of benefits, including improved blood sugar control and reduced inflammatory markers.
However, this advice does not cover children and teenagers or those with increased nutritional needs, such as pregnant women and those with certain health conditions.
Nutrition expert Mark Gilbert said: "Whether or not you eat breakfast, one excellent piece of advice is to make sure you get a good dose of protein at your first meal of the day."
Eat small meals more frequently for optimum health
Many people stick to the concept of eating smaller meals, and more frequent meals can improve metabolism and weight loss. However, if you are in good health, frequency of your meals has nothing to do as long as your energy levels are stable.
But be aware of how people with certain medical conditions, including diabetes, coronary artery disease, irritable bowel syndrome, and pregnant women, can benefit from eating more frequent meals.
Artificial sweeteners are a "healthy" diet option
Choosing gluten-free desserts isn't necessarily a healthier alternative to traditional desserts.
Growing interest in low-calorie, low-carb, and sugar-free foods has led to an increase in products containing non-nutritious sweeteners.
However, the American Heart Association now classifies low-calorie and artificial sweeteners as non-nutritious sweeteners, as they do not provide any nutritional benefits such as vitamins and minerals.
Consuming non-nutritional sweeteners may increase the risk of type 2 diabetes by negatively transforming gut bacteria and promoting blood sugar irregularities.
Diet quality is more important than macronutrients
The ratio of macronutrients (carbohydrates, fats and proteins) in a diet is far from all that matters in both weight loss and overall health.
Although adjusting overall proportions can benefit health in many ways, the most important factor in any diet is the quality of the food consumed.
As a result, focusing solely on macronutrients ignores how other types of foods can affect metabolic health, disease risks and even your longevity.
White potatoes are unhealthy
The so-called "unhealthy" white potatoes are usually ostracized by those wishing to lose weight or improve their diet, but although eating too much of any food - including white potatoes - can lead to weight gain, the These starchy tubers are very nutritious.
White potatoes can aid in weight loss and maintain weight loss and are an excellent source of vitamins C and B6. They are a good source of fiber and manganese and contain more potassium than bananas.
Potatoes contain antioxidants that may help inhibit the growth of liver and colon cancer cells. Moreover, potatoes are more filling than other sources of carbohydrates, such as pasta, for this reason, you will feel full at the end of the meal and will be less desirable to snack later. "
Low-fat foods
The "fat-free" option is not an acronym for a healthy diet to keep cholesterol levels low or lose weight.
Peer-approved research revealed that many of the low-fat and dietary items are becoming more tolerable, but instead contain higher levels of sugar and salt compared to their regular-fat counterparts.
Experts suggest your best bet is to cut out these products instead and enjoy small amounts of foods like full-fat yogurt, cheese, and nut butters.
Health supplements are a waste of money
According to the Food and Drug Administration, "three out of four US consumers take a supplement on a regular basis." Although eating a nutrient-dense diet is the most important component of health, supplementation is clearly beneficial. Supplements play a particularly important role for people with health conditions, including type 2 diabetes who take statins, proton pump inhibitors and birth control. And anti-diabetic drugs.
People with specific genetic mutations such as methylene tetrahydrofolate reductase, retirees, and pregnant or breastfeeding women are others who may benefit from taking certain supplements.
A low-calorie diet is a good way to lose weight
Arguably the biggest diet myth is that fats are bad for the body and will lead to weight gain, while limiting your calorie intake can actually promote weight loss, cutting calories that are too low can lead to metabolic adaptations and long-term health consequences.
However, studies have confirmed time and time again that low-calorie dieters rarely succeed in keeping the extra weight off in the long term.
Being thin is 'healthy'
Thinness should never be the same as good health, and while there are greater risks for heavier people, thin people should never assume that they are immune to health problems.
Experts now agree that the most important thing is to follow a nutritious diet and maintain an active lifestyle, as these behaviors often improve body weight and body fat percentage.
Calcium supplements are essential for healthy bones
Many people are required to take calcium supplements to keep their skeletal system healthy, as recent research has revealed that taking calcium supplements may do more harm than good.
"Nutrients in the form of pills are not processed in the body in the same way as they are eaten from a food source," said Dr. Irene Michus, Assistant Director of Preventive Cardiology at the Cicaron Center for Heart Disease Prevention.
Moreover, people believe that the evidence that calcium supplement strengthens bones is stronger than it actually is. Studies have linked calcium supplementation to an increased risk of heart disease, while failing to reduce the risk of fractures or osteoporosis.
Fiber supplements are a good alternative to high-fiber foods
With many struggling to consume enough dietary fiber, some people turn to supplements, and although fiber supplements can improve health by helping with bowel movements and controlling blood sugar, they should not act as a substitute for real food.
Fiber-rich whole foods such as vegetables, beans, and fruits contain plant nutrients and compounds that work synergistically to promote good health.
All juices are healthy
While juices are - in moderation - a beneficial component of a balanced diet, people should focus primarily on low-sugar fruits, such as fresh or frozen products.
Try to include one or more protein sources including yogurt, kefir, or milk, as well as healthy fats from nuts, seeds, or avocados.
Everyone can benefit from probiotics
Probiotics can aid digestion and help maintain gut health, yet they are often over-prescribed, and research has shown that some may not even benefit from probiotics in the same way as others.
Not only is the digestive system resistant for some people to colonization of the probiotic, but the introduction of probiotics through nutritional supplements may lead to negative changes in the gut bacteria, while the overgrowth of bacteria in the small intestine can lead to bloating and other unpleasant side effects.
Weight loss 'easy'
Unfortunately, there is no quick fix to achieving healthy and lasting weight loss.Losing weight requires consistency, hard work, and patience, while genetic and other factors can make weight loss more difficult for some.
Tracking calories and macros helps you lose weight Categorizing everything you eat obsessively can be challenging, adding unnecessary stress to your life, which may prevent adopting a healthier lifestyle.
But while you don't necessarily need to track macros or calories to lose weight, you do need to be in low energy and tracking may help verify this.
Foods high in cholesterol are "unhealthy"
Although some foods contain cholesterol, they do not make a big difference to the level of cholesterol in the blood, while some people are more sensitive to dietary cholesterol than others, foods rich in cholesterol can generally be included in a healthy diet.
Adding nutritious and cholesterol-rich foods like eggs and full-fat yogurt to a diet may boost health by making you feel full, in addition to providing important nutrients that other foods lack.
Eating disorders affect only women
Eating disorders can actually affect people of any age, race, gender, or sexual orientation, and more than 30% of teenage men in the U.S. reported being dissatisfied with their bodies and using unhealthy methods to reach their ideal body type.
Carbohydrates make you gain weight
The body needs good fats to keep blood pressure low and reduce the risk of heart disease. And any food can cause weight gain if too much of it is eaten, so regardless of whether the diet is high in fat or high in carbohydrates, you are likely to gain weight if you consume more energy than your body frequently uses.
Dairy products and inflammation
Some people choose to exclude dairy products like milk, yogurt, and cheese from their diet because they believe dairy products cause harmful inflammation, however this may not be entirely accurate, as research has revealed that dairy products, especially fermented milks like yogurt, may have anti-inflammatory properties.
Gluten free products are healthier
Often some of the alleged facts of a healthy diet are outdated or incorrect, and consuming products containing gluten can be caustic or even deadly for those with celiac disease or gluten intolerance, yet others have nothing to fear when it comes to. With the consumption of gluten and such products it is sometimes more processed, higher in sugar, and lower in fiber than their gluten-containing counterparts.
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