5 unmasking diet myths

Even despite the sad experience of those who trusted in dubious promises and tried “magic” techniques on themselves, the desire to miraculously become slim overnight often turns out to be stronger than common sense. But, as you know, good intentions do not always lead to paradise. Let’s try to figure out what fashionable diets and other methods of losing weight are.

First, let’s dispel the main myths. Perhaps this will help take a step towards a healthy lifestyle and proper nutrition. Well, if we do not answer all your questions, it is better to consult with specialists, and not with sellers of “biological additives”. Professionals will select a diet that is right for you, taking into account the state of health and characteristics of your body.

Myth number 1: trendy diets will help you lose weight forever

Actually: fashionable diets are not at all the best way to lose weight, much less keep the desired shape. Some, for example, promise fast weight loss by avoiding certain foods. At the same time, the need to change the lifestyle is not at all taken into account, and this is a prerequisite for achieving a result.

At first, by eliminating a number of foods from the diet, you can really easily part with extra pounds, but experience shows that such a diet cannot be followed for a long time. Many quickly get tired of restrictions in choice, from time to time they allow themselves something of the “forbidden”, and the previous weight returns.

Very often, the next fashionable diet has no scientific justification and attracts either by the unusual composition of products and dishes, or by an intricate name. “Marmalade-fennel”, “Candy” or “Diet of the ancient Phoenicians” – sounds beautiful! But if you ask fans of such diets, for example, who the Phoenicians are, how they lived and what they ate, most likely they will not answer. Fans of diets with prefixes such as “ancient” and “oldest” should think about the fact that the concept of beauty and an ideal figure has changed a lot over time. Remember at least the Custodian matrons or the paintings of Rubens …

Choosing a diet with a “touch of time”, be prepared to get the result diametrically opposite to what is expected. It is better to noticeably reduce the amount of simple carbohydrates (sugar, chocolate, confectionery) and animal fats.

Low-calorie and so-called express diets are especially popular. Their effectiveness is questionable, and the harm can be done to the body quite tangible. A low-calorie diet (less than 800 kcal per day) offers a significant reduction in the calorie content of food, severely limiting the choice of foods. At the same time, nutrition becomes unbalanced, the body experiences a deficiency of many essential components – vitamins, minerals, amino acids and fatty acids. And most importantly, when deciding to follow a diet, few people pay attention to the initial state of health. And completely in vain. Rapid weight loss is a serious stress, comparable to the loss of a large volume of blood, because the body perceives fat reserves as a vital reserve of nutrients. In addition, quickly shedding extra pounds can lead to an exacerbation of chronic diseases. For example, losing more than 1-1,5 kg per week increases your risk of developing gallstones. And if you get less than 800 kilocalories per day, you can provoke heart rhythm disturbances with a threat to life.

What to do? Nutritionists recommend to reduce body weight gradually: by 200-900 grams per week by eliminating “unhealthy” foods (fried, spicy, salty, smoked, baked goods, sugary carbonated drinks, etc.) from the diet, as well as by reasonably reducing the portion size and increased physical activity.

Then the body has time to adapt to the new weight and does not slow down metabolic processes, “resisting” the efforts to lose weight. It is also necessary to reduce calorie content proportionally. It is better to noticeably reduce the amount of simple carbohydrates (sugar, chocolate, confectionery) and animal fats.

And vegetable fats and complex carbohydrates (wholemeal bread, bran, cereals, vegetables, fruits) can be limited slightly.

Myth # 2: Cutting out carbohydrates, eating only protein is a healthy way to lose weight

Actually: the main calories come from foods rich in animal protein (meat, eggs, cheese, milk). At the same time, carbohydrates, which “supply” the body with energy, do not get it. To replenish this very energy, the body is forced to “burn” its own energy reserves. With the active breakdown of fats, ketones (by-products of breakdown) accumulate in the blood, which are toxic to the body.

Carbohydrates are needed to neutralize them. A vicious circle arises: trying to get the required amount of energy, the body burns a large amount of fat, and there is nothing to neutralize the by-products of the decay. This condition is called ketosis.

An increase in the level of ketone bodies can provoke various diseases, and their very high concentration in the blood even leads to coma. In addition, protein diets often include foods high in fat and cholesterol, which increase the risk of cardiovascular disease. In addition, excluding fruits, vegetables and grains from the diet can lead to intestinal disruption due to a lack of fiber. Often, a protein diet is accompanied by rapid fatigue and weakness.

What to do? Nutritionists and endocrinologists sometimes prescribe a high protein, low carbohydrate diet, but it can only be followed with strict medical supervision.

Low-carb diets are categorically contraindicated for pregnant women, nursing mothers, people with kidney diseases, diabetes mellitus.

Myth number 3: starch makes you fat. If you want to lose weight, you need to give it up completely

Actually: Some foods that are high in starch – certain types of pasta, cereals, beans, fruits and vegetables (sweet potatoes, rutabagas, potatoes) – aren’t actually high in calories. They become high-calorie as a result of heat treatment, as well as due to the addition of fatty sauces and dressings (butter, sour cream, mayonnaise, etc.).

What to do? The American Association of Nutritionists’ Nutritional Guidelines recommends eating 4 to 10 meals a day, consisting of bread, cereals, rice and pasta. But! Every slice of bread is considered a “dish”, and a portion of pasta or rice is equal in volume to about half a glass.

And, of course, you need to give up fatty seasonings, giving preference to whole grain products, such as wholemeal bread, brown rice, oatmeal, and bran. From starchy foods, it is better to choose the one that contains more fiber: beans, peas, vegetables. 

Potato lovers should remember that the starch of cooled boiled potatoes is absorbed worse, because the slimy structure that starch forms in water when heated, while cooling, turns into a difficult-to-dissolve polymer. Imagine a cup in which the dough was left for a while and allowed to dry. It is quite difficult to wash it without pre-soaking and a hard sponge.

Myth # 4: Some foods – coffee, grapefruit or pineapple – “burn fat” and help you lose weight

Actually: there are no foods that “burn fat”. Some foods that contain caffeine can speed up your metabolism for a short time, but this does not make you lose weight. But their excessive use will necessarily affect the state of the digestive and cardiovascular systems. The fact is that caffeine increases blood pressure, moreover, it is a powerful stimulant of the production of hydrochloric acid in the stomach.

If you drink coffee, strong tea, energy drinks for a long time and a lot, you can earn yourself gastritis and even stomach ulcers, cause sleep disturbances and increased blood pressure. Grapefruit, like most citrus fruits, contains quite a lot of fruit acid, which behaves aggressively towards the stomach and intestines.

It irritates the mucous membranes, and this leads to various diseases of the digestive system. Pineapple, like all members of the bromeliad family, contains a powerful protein-breaking enzyme, bromelain. However, protein is the main component of mucous membranes. If pineapple and pineapple juice is consumed regularly, the mucous layer that protects the stomach and intestines can be destroyed.

What to do? Dilute juices with water and do not drink them on an empty stomach. And most importantly, remember that the best way to lose weight is to intelligently reduce the calorie content of your meals and increase your physical activity.

You can easily feel the bromelain effect by placing a thin slice of fresh pineapple under your upper lip. Within a few minutes, you will feel tingling and numbness. If the experiment is continued, painful erosion forms in this place. Diets based on excessive consumption of grapefruits and pineapples, as well as fresh juices from these fruits, are likely to end with treatment by a gastroenterologist.

Myth # 5: “natural” or “herbal” weight loss products are safe and effective.

Actually: under the names “natural”, “natural” or “herbal” potent drugs are often hidden. Taking them regularly can pose health risks. As a rule, nutritional supplements and so-called dietary supplements are not tested for safety and effectiveness as drugs. For example – herbal remedies with ephedra extract (by the way, they have already been banned in the USA). Ephedra contains a potent alkaloid that reduces appetite, invigorates and actually promotes weight loss. But along with this, the load on the heart and blood vessels increases, the pulse quickens, blood pressure rises, insomnia and agitation occur, which sometimes even ends in psychosis. Large doses can lead to stroke or heart attack. And besides, when taking such drugs, physical and psychological addiction to them occurs. You should also not trust the products, the description of which indicates that they do not contain ephedra. It is possible that they contain substances that are similar in their action to this plant.

What to do? Before taking anything for weight loss, be sure to check with your doctor. Some “natural” or “herbal” preparations can be very harmful to your health.