|
| |
DIET MYTHS
Myth 1: Low-fat or no-fat diets are good for you.
Fact: The body needs fat for energy, tissue repair and to transport vitamins A, D, E and K around the body.
There's no need to follow a fat-free diet. Cutting down on saturated fats and eating unsaturated fats, found in things like olive oil and avocados, will
help.
Myth 2: Crash dieting or fasting makes you lose weight.
Fact: This may be true in the short term, but ultimately it can hinder weight loss.
Crash dieting or fasting not only removes fat but also lean muscle and tissue. The loss of lean muscle causes a fall in your basal metabolic rate. This means your body will need fewer calories than it did previously, making weight gain more likely once you stop dieting.
Myth 3: Food eaten late at night is more fattening.
Fact: It's not when you eat that's important, but the total amount you consume in a 24-hour period.
It is true that people who skip meals during the day, then eat loads in the evening are more likely to be overweight than those who eat regularly throughout the day.
This may be because eating regular meals helps people regulate their appetite and overall food
intake.
Myth 4: A slow metabolism prevents weight loss.
Fact: Studies have shown that resting metabolism - the number of calories used by the body at rest - increases as people become fatter.
In other words, the larger you are, the more calories you need to keep your body going and the higher your metabolism.
Unfortunately, people are becoming increasingly sedentary, burning off less and less calories, and it seems likely this is a crucial factor in the increasing numbers struggling to control their
weight.
Myth 5: Fattening foods equal rapid weight gain.
Fact: Believe it or not, true weight gain is a slow process. You need to eat an extra 3500 calories to gain one pound of body fat (and vice versa for losing it).
If the scales say you've gained a few pounds after a meal out, it's largely due to fluid, which will resolve itself - as long as you don't get fed up, and keep
overeating. For long-term weight control, balance high-fat foods with healthy food and
activity.
Myth 6: Low-fat milk has less calcium than full-fat milk.
Fact: Skimmed and semi-skimmed milk actually have more calcium, says dietician Alison Sullivan, because the calcium is in the watery part, not the creamy part.
If you're trying to lose weight and cut fat from your diet, skimmed milk is your best bet because it is lower in fat and has 10mg more calcium per 200ml milk than full fat.
Myth 7: Low-fat foods help you lose weight.
Fact: 'Low-fat' or 'fat-free' doesn't necessarily mean low calorie or
calorie-free. With low fat foods, look to see where else the calories might come
from.
Myth 8: Cholesterol is bad for you.
Fact: Cholesterol is a fatty substance that is made mostly by the liver. It can be bad for us, because it forms deposits that line and clog our arteries. Clogged arteries contribute to heart disease.
But we all need some blood cholesterol because it's used to build cells and make vital hormones - and there's good and bad cholesterol.
Saturated fats found in food like meat, cheese, cream, butter and processed pastries tend to raise low density lipoprotein
(LDL) cholesterol, known as 'bad' cholesterol, which delivers cholesterol to the arteries.
High density lipoprotein (HDL), or 'good' cholesterol, transports cholesterol away from the arteries, back to the
liver. So choose unsaturated fats such as vegetable oils, nuts and seeds.
Myth 9: Vegetarians can't build muscle.
Fact: Vegetarians can be as muscular as meat eaters by getting their protein from vegetable sources such as cheese, nuts, pulses and grains.
You need protein to build muscle, but too much can lead to long-term side effects.
Myth 10: You always gain weight when you stop smoking.
Fact: Some people gain weight when they stop smoking, some lose weight and some stay the same.
While nicotine does increase the body's metabolism, its effect is small. It's far healthier to be an overweight non-smoker than not bother giving up because you think you'll put on weight.
|
XUVN.com