Seven nutrition myths you need to stop believing
With so much information out there, it’s hard to know what’s really healthy and what’s a popular myth
Lose five kilograms in a week. Anyone who came across this phrase and wished it were true, threw the first stone. Before falling for this anecdote, remember that some cliched diets may not be based on scientific research, which validates the spread of nutrition myths and ends up confusing our minds when it comes to distinguishing between what is healthy and what is unhealthy.
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Unfortunately, the magic formula for weight loss has not yet been invented. So, before choosing a protocol to follow, you need to learn some nutrition myths. Check out seven of them below:
1. Eating before bed makes you fat
To lose weight, avoid carbohydrates after six in the afternoon. Did you hear this? There is no research that makes this principle undisputed, and to demystify it, it is important to know that the structure of food will be digested and determined by the body in the same way, at any time of the day.
To reinforce this discussion, a study by Okayama University in Japan confirms that the time when food is eaten does not negatively affect the glycemic index and weight gain, as they are elevated due to the quantities and quality of produce and calories ingested. To support this fact, a survey conducted by Northwestern University in the United States indicates that people who sleep late tend to eat more, and thus many believe that eating at night leads to fattening.
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2. Drinking water while eating makes you fat
Consuming drinks during meals can significantly increase your calorie intake. But as far as water is concerned, there is no scientific basis to support the statement. In fact, it is not recommended to take high doses of fluids when eating, but the investigation by specialists in the Department of Nutrition at the University of North Carolina in the United States states that “along with epidemiological and interventional studies, (the results) indicate a potentially important role for water in reducing energy intake Hence a role in obesity prevention.”
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3. It is necessary to reduce carbohydrates to lose weight
First, it is impossible to eliminate the amount of carbohydrates eaten, because foods contain amounts, even if almost minimal, of the macronutrient. On highly ketogenic diets, carbohydrate intake is at least 5%.
In addition, weight loss, in fact, is obtained through the intake of calories, which should be less than expenses. Therefore, limiting the intake of a certain type of food does not guarantee weight loss and may even cause negative symptoms.
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A study commissioned by the World Health Organization (WHO) and published in The Lancet, indicates that carbohydrates found in whole grains, fruits and vegetables are not great for preventing heart disease. Moreover, the nutrient is responsible for providing energy to the body and is a source of fiber, proving that its consumption can be associated with healthy weight loss.
4. Light or sugar-free products are healthier
According to Anvisa, the term light can be used when a food is “low or low in certain nutrients (sugars, total fat, saturated fat, cholesterol or sodium) or when the product is low or low in energy.” Thus, when you choose light items, you are choosing foods that have at least 25% fewer calories than traditional foods.
Despite the low energy value, the rules for determining this type of food do not require the use of healthy ingredients, which gives way to the use of artificial sweeteners and other chemical compounds that can cause inflammation in the body.
5. It is necessary to eat every three hours to lose weight
Some people claim that setting fixed meal times keeps your metabolism active, resulting in more calories being spent. However, a number of studies have already demonstrated that the intervals between meals have nothing to do with controlling calorie intake. A study conducted by the University of Ottawa in Canada indicates that following the time of eating does not interfere with the accumulation of fat or the formation of adipose tissue.
6. If it is full, it is released
Switching out refined foods for whole grains is healthy, because items that are less processed are richer in nutrients and fiber. However, the calories in whole grain products are not reduced. According to information from Fat Secret, a platform for measuring the nutrients and energy value of foods, a slice of whole grain bread weighing about 25 grams contains about 70 calories. Meanwhile, the same amount of the white version comes in at 65 calories.
7. Cutting out gluten and lactose makes you slim
Again, weight is lost through energy intake and a balance of macronutrients. In the case of gluten and lactose, it should be clear that when the body reacts negatively to gluten ingestion, it means that the individual suffers from
Celiac disease, an autoimmune condition. As for lactose, there may be an allergy or intolerance of different degrees. Thus, consumption is contraindicated for people who experience discomfort when eating foods from these categories, and they do not directly interfere in the process of losing or increasing weight.