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Countless books and articles have been read and written about diet mantras and techniques. However, some of the most widely accepted facts are nothing but myths or half-truths that might, in fact, damage your fitness levels.
All of these diet and fitness myths have either emerged from 'general knowledge' or flawed research study reports in the news. From heavy breakfasts to dieting, read on to know about some common diet-related misconceptions.
Myth: Milk helps weight loss
Fact: This myth is based on the theory that calcium in the body helps break down fat more effectively thereby facilitating weight loss. However, many researchers have indicated that consuming milk and other dairy products has no link with a person's calorie count. The best advice, in this case, would be to use low-fat versions of such products. Being low in calories and saturated fats, such dairy product versions will prevent the accumulation of unwanted calories in the body.
Myth: Heavy breakfasts and light dinners
Fact: The popular saying that one should have breakfast like a king and dinner like a pauper is a thing of the past. This age-old notion was based on the theory that we need more energy during the day and less energy during the night because we are asleep. But, this concept can't be a stand-alone weight loss strategy. Cortisol levels in our body are highest during the mornings and gradually decrease during the day. High levels of cortisol are linked with the state of insulin resistance in which the blood glucose is converted into fat more readily.
Myth: Coffee reduces weight
Fact: Although you may feel that drinking coffee is the best way to smother your appetite levels, always remember that consuming as many as six to seven cups per day will have absolutely no effect on your diet. On the contrary, it might cause certain side effects like sleeplessness, anxiety and increased blood pressure. So, the next time you feel like having 'another' cup of coffee in your office, remember this ancient myth and try to replace it with ample of fresh juice and other similar health drinks.
Myth: Rice and weight gain
Fact: This is one diet myth that many of us surely follow on a regular basis. How many of us have curbed our diet habit of consuming rice at night for the sole sake of shedding some extra pounds? But, trust us; this is yet another addition to the long list of diet myths. Whether you consume rice at night or during the day, has no bearing on your weight, as weight loss or weight gain is merely a product of the overall calorie and fat consumption in the entire day.
Myth: Pasta is fattening
Fact: Controlled and moderate quantities of pasta can never be a factor for your weight gain. You should, instead, check what the other ingredients in your pasta recipe are. Sometimes, we forget about the fattening cheese or butter that we add while cooking our favorite pasta dish and blame all our added calories on the pasta. In fact, full of valuable nutrients, pasta can very well fit into your weight management plan provided you forget about the added cream sauce and other fattening toppings.
Myth: Avoiding food after 8 p.m.
Fact: Regardless of what time you eat, the body digests and utilizes calorie the same way. Whatever you consume during the day, your body will store extra calories in the form of fats. Hence, it is more about what you eat and not when you eat.
Myth: Drastically cut calories to reduce weight
Fact: To maintain a stable weight, it is advisable to opt for a modest calorie reduction instead of starving oneself. Sudden loss of weight also leads to other health ailments and diseases like gallstones.
Myth: Weight loss and exercise
Fact: Many people believe that toiling hours and hours in the gym will help them to reduce their body weight. But all it takes to get that perfect fitness is a mere 20 minutes jog and 15 minutes workout to tone your muscles. You can also supplement your exercise sessions with brief aerobics and cardio sessions. All this, provided you eat within your calorie budget.
Myth: Crash dieting
Fact: Although short diet plans may help you reduce weight temporarily, such programs do not lead to any permanent solutions.
Myth: Small, frequent meals for metabolism
Fact: The popular theory that eating small, frequent meals throughout the day is yet another diet myth that people have followed for a long time. Most of us fall prey to this system because we swing between extremes. From eating sparse and unhealthy meals, we switch to 6 healthy mini-meals. While there is merit in the argument that small meals keep your body fuelled for the day, there is no scientific proof that backs mini-meals over three main meals. As always, your body knows best. Listen to it.
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