10 Diet Myths That Are Risky to Gain Weight
10 Diet Myths That Are Risky to Gain Weight
Many myths to lose weight circulating among the public. Starting from avoiding the consumption of carbohydrates which are said to make the body fat, to skipping breakfast or dinner to lose weight. Some diet myths that are not true, actually risk causing weight gain. Come on, find out the facts behind the diet myths that are not true.
If you have always believed that in order to lose weight you need to avoid fat intake, hold back hunger, or exercise excessively, then you need to listen further to the explanation behind these myths. Remember, not all the information circulating is proven to be true.
Confirming the Truth of Weight Loss Myths
Still confused whether the weight loss information you get is true or just a myth? Here are some of the popular weight loss myths among the public, along with the facts:
1. Carbohydrates cause body fat
This myth is not entirely true, because if consumed in the right portions, carbohydrates will not cause obesity. You just need to choose wisely the type of carbohydrates you eat to get the benefits of carbohydrates. Foods that contain carbohydrates and are good for consumption include various types of fibrous vegetables and fruits, nuts and seeds.
2. Don't eat breakfast to lose weight
This is a false myth, because breakfast is an important part of a weight loss diet. If you don't eat breakfast in the morning, low blood sugar levels can trigger an increase in hunger hormones. You can feel hungry at lunch time, or even earlier. The effect, the desire to eat unhealthy foods and fatty foods will be much greater
3. No need to eat dinner if you want to lose weight
In addition to breakfast, there is also a myth to avoid dinner to lose weight. There is no evidence that eating dinner increases weight. But keep in mind, you still have to limit the intake of food consumed and avoid consuming foods that contain high calories. One more thing to note, avoid big meals before going to bed at night to reduce the risk of indigestion and heartburn.
4. Avoid fat intake
In addition to carbohydrates and protein, the body still needs fat to meet energy needs and repair body cells. You just need to be wise in choosing fatty foods, namely choosing foods that contain healthy fats, such as avocados, nuts, fish, and seeds. Limit foods that contain saturated fat and trans fat, such as red meat, butter, and various unhealthy processed foods (example: chips, crackers, and various cakes).
5. Excessive exercise, weight loss faster
This is a myth that you don't need to believe. In fact, weight loss will only work if you can make small changes to your lifestyle and do it consistently.
Instead of exercising to extremes, it's better to start with light exercise, such as walking every day and cycling every weekend. It is recommended to exercise about 20-30 minutes per day or about 150 minutes per week. Don't forget, get enough rest and adjust your diet.
6. Healthy food is always more expensive
This is one of the myths that has not been proven true because it is not always the price of healthy food is always more expensive. It depends on how you prepare the food. The price of a serving of fast food, for example, is almost equivalent to a basket of vegetables that can be purchased at traditional markets, such as spinach, mustard greens, and beans. You can also consider preparing food at home, rather than having to buy food outside.
7. To be skinny, you need to drink lots of water
This is also not entirely true. Water is important to support a good body metabolism and prevent dehydration. But in fact, drinking lots of water doesn't do much to lose weight. Especially if you are thinking of going on a diet just by drinking water, without eating any food. Such a diet is not recommended because it actually risks causing you to lack nutrition and fall ill.
Consuming water can be maximally beneficial for weight loss if it is accompanied by comprehensive lifestyle changes, such as regular exercise and a healthy diet.
8. To lose weight, you have to endure hunger
Diets with hunger can actually cause weight gain, because your child's appetite is likely to be bigger. You may end up eating larger portions when your mealtime arrives. In addition, holding back hunger risks causing the body to lack nutrients and energy.
You can try dividing your meal into smaller portions with a more frequent frequency. You can also reduce the portion of your meal, then provide healthy snacks such as fruit or whole grain bread to be consumed between your meals.
9. Packaged foods labeled 'low fat' are definitely healthier
That's not always the case. Foods labeled “low fat” sometimes contain high levels of other ingredients, such as sugar. To be sure, check the nutrition labels on food packaging.
10. Stop eating snacks is one way to diet right
This assumption is also not entirely true. Snacks in between the main meals are still needed to meet energy needs. What is wrong is not in the habit of eating snacks, but the type of snacks consumed. Instead of snacking on chips or chocolate, it's better to choose fruits.
Do not believe the myth of losing weight just like that, because not all of the information is true. Consult a nutritionist to find out the recommended healthy diet pattern and according to your health condition. Improper diet patterns can actually make you gain weight, even make you experience health problems.