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 Since diet allows you to drink only water, and ending with the absorption of grapefruit, there is a long list of tricks, promises us unfortunate to lose extra weight. But how to distinguish reality from fiction? Our experts expose the most common diet myths once and for all.
MYTH 1: calories consumed after 8pm, turn into fat
Fact:
This is - an urban legend, which is no more true than the notion that crocodiles roam the sewers of New York, says Liz Neporent (Liz Neporent), trainer and author of "'The Fat-Free Truth". Another thing, if you consume more calories than your body burns the next day: the excess calories are stored as fat will. You consume them in the morning or in the evening - it does not matter: there is no significant relationship between calories and the clock.
MYTH 2: for the effectiveness of diet you should starve
Fact:
No need to go hungry! Skip meals - the easiest way to ruin a diet and hurt yourself. While fasting can help you lose weight temporarily, but it is - mostly water weight, says Jackson Blatner Dine (Dawn Jackson Blatner), RD, of the Northwestern Memorial Wellness Institute. Starvation is dangerous as lack of food can cause fatigue and dizziness. In the end the hunger strike leads to two things, says Blatner (Blatner). "You become hungry and weak." As soon as you are very hungry, we lost all common sense - and in this state can easily eat a high-calorie and fatty foods. So, the longer you do not eat, the more likely that it will lead to defoliation.
MYTH 3: low-carbohydrate diets (high protein content) - the most effective way to weight loss
Fact:
Before completely restrict yourself to bread, you need to know: Although preliminary research suggests that the weight of obese people can lose sitting on a low-carbohydrate diets than on conventional low-fat, their effect can last for long, says Nieporęt (Neporent). The annual study comparing the two diets showed that people who were sitting on a low-carb diet at 6 months start to gain the lost weight. By the end of the year I do not have any advantages over sitting on a low-fat diet. Interestingly, the number of layoffs among both groups was extremely high. And all because of too irrational balance between the quantity consumed and calories burned. It is therefore important to choose acceptable for the existence of a diet. And the complete exclusion of entire groups products (especially, which include a delicious, crusty bread) is not recommended.
MYTH 4: Consumption of white products is harmful
Fact:
Do not judge a food by its color. Some of the most beneficial foods are white, says Cynthia Sass (Cynthia Sass), a spokesman for the American Dietetic Association. Color Product has no relation to their nutritional value, and this - not always an indication of how processed food, she says. Rather than dwell on the color of the product, look for other options - and you will, you can eat it or not. Figure out what nutrients and vitamins it contains. Look at the list of ingredients that make up the product as well as a method for its preparation.
MYTH 5: The consumption of large amounts of water helps to lose weight
Fact:
If you have a habit every day to drink a lot of sugary teas, juices and alcoholic drinks, replacing them with water leads to less caloric intake and, consequently, to weight loss. But simply increasing the number of water consumption, unfortunately, will not help you get rid of the extra kilos, says Sas (Sass). While drinking water can make your stomach feel full temporarily, you have to remember that hunger - not just a function of your stomach: your body can not live without the nutrients, so that filling the stomach with water will not satisfy you for a long time. Of course, water is important for maintaining energy and functioning of the body, but, contrary to popular belief, drinking in excess will not enhance your metabolism or destroy fat.
Myth 6: When you sit on a diet, the juice can be consumed in unlimited quantities
Fact:
Juices are overloaded with sugar and preservatives. So check the labels to make sure you do buy 100% juice. Warning! Since the juice is much more concentrated fruit, it should be consumed in smaller quantities. Limit yourself to 100 grams of juice, says Sas (Sass). Of course, if it is possible, preference should be given fruit, not juice, because fruit contains fiber, which you saturate.
MYTH 7: Every sugar is bad for you
Fact:
Not all the sugar has the same origin. Food labels do not indicate differences between added sugars and sugar, which initially contained in any product, says Sas (Sass). For example, most of the people sitting on a diet, would not use canned fruit for sugar shown on the label. However, if fruit preserved in its own juices, their composition is only vegetable sugar, which initially contained in the fruit. Therefore, instead of looking at the amount of sugar refer primarily to components. Foods that contain large amounts of fructose must be consumed to a minimum.
MYTH 8: Physical exercise on an empty stomach helps burn more calories
Fact:
When you are engaged in fitness, your body burns carbohydrates, which you recently consumed, says Sas (Sass). So, if you skip meals before the warm-up, you will not have reserves of carbohydrates combustion. And it does not mean that will be burned all the fat (physiologically impossible). Instead, your body begins to burn its own muscle. A smaller amount of muscle means lower metabolism - that is not your goal. No need to remind you that doing exercise on an empty stomach, you'll be very tiring, resulting in burn less calories. The ideal is to eat 3-4 hours or a meal 1-2 hours before the workout.
9 Myth: The consumption of liquid meal replacements will help reduce the stomach
Fact:
It is useless! Liquid diets - just for babies! Any reduction that occurs on a liquid diet will likely be in your imagination - but not in the stomach, says Blatner (Blatner). Why is that? "Your stomach - the muscular body that will temporarily expand when you eat, and then taper back down to its normal size." There is nothing that would help you to reduce the stomach, she said. As you sit on a diet, after a while you get used to less food, but it's not because your stomach is actually shrank.
10 MYTH: Eating a grapefruit can help you throw weight
Fact:
With the constant consumption of grapefruit helps to lose weight - one of the most established dietary myths. "This is ridiculous," - says Nieporęt (Neporent). "There is such a product, which is peculiar to destroy fat enzymes." If you want to eat grapefruit as part of the diet, it is useful. They are rich in lycopene (lycopene) - an antioxidant that protects against heart disease and breast cancer, says Kish Harris (Keecha Harris), a representative of the American Dietetic Association. Include in your daily diet grapefruit and other foods rich in lycopene (lycopene), such as tomatoes and watermelon, she says.
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