In this post, I’ll debunk 6 common weight loss diet myths that might be holding you back in your weight loss journey.
It is natural to make mistakes. We all have our private meltdowns, such as bingeing on junk food or taking ice cream from the freezer.
Bad behaviours include eating amnesia, after-dinner sweets, drinking without thinking, skipping breakfast, and portion distortion cause weight increase in all demographics.
However, the lifestyle choices that are causing your weight increase are not always visible. Obesity is associated with noncommunicable diseases such as hypertension, diabetes, and coronary heart disease. This article will primarily address the diet fallacies that we mindlessly accept.
There are instances when we have a strong desire to lose weight. Although your weight might influence how you feel about yourself and how others perceive you, body image is only a minor part of the equation. [1]
Weight control is essential for living a happy and healthy life. As a result, your weight loss journey should be progressive and well-informed.
Most individuals would agree that not eating before bed, limiting carbohydrates, and eating small meals are all important components of a healthy weight loss strategy.
However, most people are just incorrect about such strategies and methods. Some ‘diet facts’ are blasphemous. In this day and age, there is an abundance of knowledge available on the internet that leads us to believe that we know everything there is to know about fat, carbs, and hunger.
Unfortunately, we cause harm to ourselves in the process. Let’s debunk a few diet myths today.
Also Read – 5 Proven Ways to Speed Up Your Weight Loss Journey
Discover the truth behind some common diet myths.
Diet Myth #1: Detox diets are beneficial.
The first dietary myth is that conducting a detox for one to three days, or even a week, will result in a weight loss of one to two kilogrammes. It’s all a myth. It may be true in the short term, but it will most likely come back to bite you since you will most likely gain those kilos back.
A one-day detox may provide your organs with much-needed relaxation by reducing water weight. However, it will not result in body fat decrease, which is what we are looking for.
Now, in order to reduce body fat loss, you must eat a well-balanced diet. It should include protein, high-quality fats, fibre, complex carbohydrates, and plenty of vitamins and minerals.
Diet Myth #2: Cutting carbs can help you lose weight.
Carbohydrates have a terrible record in the commercial world of health and nutrition, and they appear to be weight gainers. It is one of the most popular diet myths that we hear.
Carbohydrates, on the other hand, are necessary macronutrients for life. They provide energy to the brain and the body. However, we must understand the distinction between healthy and bad carbohydrates.
White bread, refined grains, cakes, cookies, and other refined carbohydrates are examples of bad carbs. These carbohydrates contribute to weight growth.
Good carbs, on the other hand, are those that are high in fibre. Good carbs include brown rice, whole wheat bread, lentils, beans, and whole wheat pasta. They have a lovely husk and require more time to digest. As a result, you feel fuller for longer and avoid overeating.
Diet Myth #3: All fats are bad.
Fats, like carbs, are seen as harmful and one of the primary causes of weight gain. Fats, like carbohydrates, can be classified as good or bad. Good fats are necessary for good health.
They support our nervous system, improve the quality of our skin, and help us form cell walls. Good fats can be found in avocado, walnuts, handmade ghee, and coconut oil. [2]
They are beneficial for weight loss when consumed in moderation. They may be heavy in calories, but they are not empty; they are high in nutrients, and if you feel full, you are more likely to binge less.
Diet Myth #4: Fasting and missing meals aids in weight loss.
It is a complete misconception that starving yourself and skipping meals would help you lose weight faster. Regardless of what fad diets suggest, starving and skipping meals is not a long-term weight-loss strategy.
Only to a certain extent can you keep yourself away from food. Once you’ve broken, you’ll consume anything and everything that comes your way in increasing quantities.
This results in a calorie overdose. So, instead of eating at irregular intervals, eat at regular intervals. This keeps you satiated for longer periods of time and keeps you away from fried and unhealthy meals.
While you’re at it, make sure you’re practising portion control and keeping a close eye on what you’re eating.
If you’re even remotely concerned about the ingredients, don’t eat it. Instead, grab some fruit or nuts, and another wonderful approach to stay inside your calorie limit is to track your calories with an app.
Diet Myth #5: Workout on an empty stomach for weight loss.
Exercising on an empty stomach may cause dizziness. It is due to a decrease in blood sugar levels, which causes muscle loss when protein is taken from the muscle.
As a result, it is important to eat something light and nutritious before heading out for the practise. In addition, before a strenuous workout, have some easily digestible carbohydrates.
Pre-workout snacks can be a small Kela or banana, or a bowl of oats with roughly chopped almonds and figs and a teaspoon of raw organic honey. A beetroot ginger-lime smoothie is another an option. That should suffice.
Diet Myth #6: Avoid all snacks.
Snacking is not an issue. However, the type of snack you choose could have a significant impact on your weight loss plan. So, the emphasis should be on selecting a healthy snacking alternative and dispelling this diet misconception.
Snacking on overly fried, sugary, or ultra-processed foods produces a large number of empty calories, which are stored as fat. Meanwhile, nutritious snacking may assist you in losing a pound or two.
Consider fruits, nutty trail mix oats, or even a protein shake. Small quantities of these healthy snacks throughout the day are thought to boost your metabolism.
Conclusion
Losing weight has numerous advantages. You should, however, proceed with caution. While the market is flooded with supplements and meal replacement plans, it is best to seek the advice of a nutritionist, health professional, and physical instructor before proceeding.
Furthermore, some items that claim to guarantee rapid weight loss lack trustworthiness, and ingesting them can be dangerous. Finally, talking to the proper person and having a support group of friends and family will help you lose weight in a healthy way without hurting your general health.