Four of the Most Popular Diet Myths Revealed
Some common misconceptions in the world of dieting have to do with the idea that we need to eat only certain food groups to promote weight loss. In fact, all of this means that we deprive ourselves of many life-important nutrients, vitamins and minerals that our bodies need to function properly.
A strong, lean and fit body is everyone’s dream and most people have heard that this can be achieved through strict diets and exercise routines. But the truth is: a healthy, well-balanced eating plan and regular exercise, with small changes and improvements over time, is what you need to be successful. Here I will point out and debunk some popular myths when it comes to dieting and weight loss.
Myth 1:
Only certain food groups are allowed for healthy eating.
This cannot be much further from the truth. Many diets, especially crash diets, will suggest eliminating certain food groups or sticking to foods from only one food group. The human body is not designed to function with a single type of food, to be healthy we need a varied and balanced eating plan. Our body needs a daily serving of fats, proteins, carbohydrates and some fiber, plenty of water, and fruits and vegetables as a source of vitamins and minerals. The so-called “unhealthy” foods – our body will require even some of them, if only in moderation, because nothing should be completely eliminated. We must not forget also that cereals, raw nuts and seeds play an essential role in maintaining a strong immune system and fighting diseases, keeping us healthy.
Myth 2:
Meat is the best and only source of protein.
Is not true. Another solid source of protein is dairy—keep in mind that they’re also high in fat (so aim for low-fat milk, yogurt, and cheese). Some fruits, vegetables, raw nuts, whole foods, greens, and oils are also high in protein.
In fact, meat is high in fat and sodium. Red meat, in particular, should be eaten in moderation, because if you go overboard, it can cause problems with increased cholesterol levels. And the amount of protein it contains is not as much as originally thought. While nuts, vegetables, grains, and oils actually contain more. The suggested daily minimum protein requirement is about 10-15% of total caloric intake, or 50-60 grams of protein per day, so you realize you don’t need to eat just meat to reach your daily norm.
Myth 3:
Stay away from fat if you want to lose weight.
Dietary fats can be categorized primarily into two groups: “bad” saturated fats and “good” unsaturated fats. What’s more, the human body actually needs some fat to keep the internal organs functioning properly; it also helps muscles and joints work smoothly. As a basic guideline, stay away from processed (refined and hydrogenated) foods and oils. Aim for cold-pressed, virgin, and extra-virgin oils. Other good nutritious sources of healthy fats are fish, avocados, and raw nuts.
Myth 4:
The fewer calories you consume, the more weight you will lose.
Cutting calories for too long can lead to deprivation of important nutrients, vitamins, and minerals—in other words, serious health problems. It is recommended that women on average consume no less than 1,200 calories per day and for men no less than 1,800 calories.
If you are willing to lose weight, you must create a natural, healthy and balanced eating plan. To do that, you’ll need to start making smarter food choices. For example, instead of snacking on foods high in fat and sugar, you can literally eat as many fruits and vegetables as you like. By doing so, you will not only satisfy your hunger, but also have a beneficial effect on your shape and weight.
The first steps in starting a successful weight loss routine are to aim for a healthy weight you want to achieve, then do some general research on the recommended daily amount of calories for that weight, and start doing it slowly and gradually (without crushing and burn) changes in terms of diet and fitness.
