Soup diet, vinegar diet, Famous Secret Diet, low-carb… the list goes on. Sadly, these diet fads perpetuate many of the most common myths surrounding nutrition and losing weight. Over time, these myths have become deeply rooted in the consciousness of people, particularly for people who are desperately grasping for misconceptions about nutrition. In actuality, I’d bet it’s safe to say you and I had been taught long ago the supposed”right way” and “wrong way” to drop weight. Unfortunately, the majority of these “truths” are, in fact, dead wrong.
Myths and True
Usually, these myths were based on some random, outdated strategy, passed on from generation to generation, leaving little to no room for dispute. And while some of them might work over the short term, most them barely ever work over the long run. And worse, many of them aren’t a healthy approach to weight loss. Today, modern science has, thankfully, uncovered a number of the most damaging myths surrounding nutrition and losing weight.
Here are the five most readily avoidable yet exceptionally destructive myths on the best way to positively affect the metabolism with meals and boost your body’s ability to”burn” fat
- MYTH: You should restrict calories if you need to drop pounds.
- FACT: You must eat smart, not less, if you would like to drop weight!
Contrary to common belief, in the event you severely restrict your food intake, your body quickly “panics” and goes to a fat-protection “survival mode.” Because of this, your metabolism slows and you begin using muscle as fuel (muscle really burns fat, so we do not want to eliminate this valuable tissue), and limiting your food intake too much will leave you feeling irritable, hungry, and grouchy. (Surely we have all been there before!) And since your body is in “survival mode,” very strong signals are sent from your brain, telling you to eat, eat, eat! Why? Because it thinks it is hungry, and it does not know when it is going to get food .
“If you want long-term weight loss, you must carefully pick the sort of foods you eat! “Realistically, you can expect to eliminate your uncontrollable urges for just so long until you give in. And voila, instant weight return, and some bonus bodyfat to your efforts.
Unfortunately, countless people annually resolve to lose fat by severely restricting their daily food consumption.
- MYTH: It is not necessary to look closely at the sort of calories you consume to lose weight.
- FACT: If you want long-term weight loss, you must carefully select the sort of foods you eat! Whenever you’re thinking of the kinds of food to eat, remember this: all calories aren’t created equal. Fat requires just two percent of your body’s energy to use it up; carbs need approximately 10% energy to burn themwhereas protein requires an astounding 20 percent of your body’s energy to use it… Thus, by consuming more protein, you are really revving up your metabolism.
“Research indicates that right around 0.8 to 1 g of protein per pound of bodyweight is sufficient, and safe, for improving your body’s metabolic rate…”Research indicates that directly around.8 to 1 g of protein per pound of bodyweight is sufficient, and safe, for improving your body’s metabolic rate in addition to helping your body maintain fat-burning muscle tone. Consuming around 40 percent of your daily calories in the kind of quality proteins is sufficient for recovering from workouts and maintaining healthy muscle tone.
It’s easy to see why the common adage “fat is much more fattening than protein or carbohydrates” came into being. So it’s sensible to take in no more than 20% dietary fat any day whenever you are trying to drop fat. (These fats will probably occur naturally in many whole-food proteins, so don’t be worried about adding any “extra” fat)
So finally, carbohydrates should be consumed in the assortment of no more than 40 percent of your daily intake, preventing simple carbs and completely eliminating the processed (sugary) forms of carbohydrates and incorporating loads of fibrous kinds of carbs. In actuality, new scientific evidence has revealed that when consuming too many carbohydrates (especially simple-sugar carbohydrates at a single sitting), your body reacts by stimulating a surge of insulin to be released. Why do you wish to avoid this? Because insulin is a hormone that promotes fat stores to become bigger, more readily “transporting” fat to be stored and sealing the fat shops closed, preventing fat cells from breaking down.
Fortunately, adding more protein to each meal on your diet “buffers” this insulin secretion by slowing the rate of absorption of carbohydrates. And, the inclusion of dietary protein also kicks up another hormone called glucagon (insulin opposing hormone), which may offset the fat-storing ability of insulin by simply dragging it down and helping eliminate it before it stores more fat. A new study provides evidence that glucagon’s discharge in the body (because of increased protein intake ) may further stimulate fat burning by encouraging fat to be free and used more readily.
- MYTH: I do not need “extra” protein to assist my body drop weight.
- FACT: Any individual who exercises and wants to get rid of weight must have more protein in their diets. If you tell the average nutritionist you eat loads of protein-rich foods as you’re trying to lose weight or because you train with weights, you will often hear,”Oh, you do not need to do that. You do not need that much, and it might even cause kidney disease.” Unfortunately, as in any business, nutritionists are prone to ingrained teachings, even if they have now been demonstrated to be untrue or misleading. In this specific instance, there is not a single decent study that suggests that healthy adults shouldn’t have a protein-rich diet, particularly if they’re involved in regular exercise and are attempting to drop additional bodyfat.
New study confirms that those doing any sort of weight training demand a larger amount of protein than sedentary people.
Other well-noted leaders and researchers in the area of nutrition have come to similar conclusions over the years. They’ve discovered that men engaged in physical activities, yet only adhering to the RDA criteria for protein requirements, were really losing valuable muscle tissue as they exercised, simply because their bodies didn’t have sufficient protein easily available to repair and reconstruct their muscles after a workout.
Plus, it’s been proven that individuals who have increased amounts of protein (even higher than the RDA recommendation) have denser bones than those who ate less.
From the scientific evidence , it’s apparent that individuals engaged in regular exercise and that wish to get rid of weight demand greater than the RDA in protein to get optimum results.
- MYTH: To lose weight, I will just cut back on the amount of meals I eat every day.
- FACT: Eating five to six evenly spaced meals daily provides the body everything it has to starve (and decrease ) bodyfat.
As opposed to running around with your calorie-counter novel, you must instead focus on the”types” of food that you eat, the various”proportions” of every kind, and”how often” you consume. I like to call this meal patterning.
According to a recent study in The American Journal of Clinical Nutrition, by dispersing your meals more evenly during the day, in five or six smaller meals, instead of two or three big meals (or an overindulgence in snacks whenever you are hungry), you can maximize the absorption of nutrients (so your body can utilize more of the food you consume ) and supply your body with much more secure (non-spiking) amounts of insulin-levels your body is able to satisfactorily handle –to keep your body from storing and digesting fat and steadily raise your metabolism during the day. So, never go over a couple of hours while you’re awake without eating a balanced, high quality, carbohydrate-rich, low-fat meal.
- MYTH: All calories are created equal, so to shed weight, all I want to do is decrease the amount of calories I eat daily.
- FACT: You must concentrate on the kinds of calories you put into your body, along with the amount of calories you eat. “Sadly, many nutritionists now continue to preach the obsolete theory that’all calories are created equal.’ “Sadly, many nutritionists now continue to preach the obsolete theory that”all calories are created equal.” Thankfully, for those people who pay careful attention to the latest scientific findings (in addition to carefully watch what’s happening in the actual world!) , this old-school theory has been replaced by the newer, more precise concept about calories when it comes to gaining or losing weight.
Before today, you also might have believed that weight loss or weight gain was a matter of “calories in versus calories out.” To put it differently, if you “burn” more calories than you eat, you would in effect eliminate weight–regardless of the calorie source. Conversely, if you were to eat more calories than you burn off each day, you would then gain weight, whatever the calorie source.
The reality is, however, the “calories in versus calories out” philosophy fails to take into account modern research that finds that carbohydrates, carbohydrates, and fats have different physiological effects on the body’s metabolism via countless pathways. As an example, hormones like insulin and glucagons, in addition to thermic effects (the way the body regulates”heat” generation ), and literally thousands of different effects foods have on the body are uniquely brought on by different macro-nutrients.
Not only is the mantra “all calories are created equal” proven to be false,”protein is protein” and “all fats are created equal” is also incorrect. For instance, we now know different fats, such as healthy omega/fish oils versus unhealthy saturated fats, have vastly different effects on the body’s metabolism and general health. We also know that different carbohydrate sources have their own unique effects on the human body’s ability to use, or keep, fat (for instance, high glycemic index carbohydrates versus low glycemic index foods). And surprisingly, we now know that different proteins can have unique effects in the body also.
Make no mistake about it, this apparently simple statement will permit you to better understand the differences between the older concept of calories and the new concept of macro-nutrients. And the reason we know this to be true is due to recent research, which have concluded that two groups of individuals that are put on exactly the exact same number of calories each day but given different ratios of carbohydrates, protein, and fats will lose different amounts of bodyfat and/or lean body mass.
Other evidence demonstrates that although people on such diets may lose the same amount of weight, 1 group loses more bodyfat and keeps more muscle tissue than another group, which loses only weight, which may be comprised mostly of water and muscle mass and hardly any fat weight.
It’s for these reasons, along with the amount of calories I eat, I pay careful attention to the kinds of foods I put into my body and, most of all, the proportion of proteins, carbohydrates, and fats I eat them in.
Putting this fact into practice, my everyday eating patterns include balancing my meals, repeated five to six times during the day, such that the macro-nutrient proportion of foods found in my plate are somewhere near 40% high-quality proteins, 40 percent energy-rich, low glycemic carbs, and no more than 20% naturally occurring fats. You just can not go wrong with a solid, smart, science-based strategy like this for ingestion.