50 “secrets” to healthy eating that don’t work

Chocolate saves lives

This product is constantly making headlines as a miracle in healthy eating. But before you stock up on your hefty portions of chocolate, read the fine print. No matter how tasty the milk is, it will not work to call it useful. Dark chocolate with a high cocoa content (about 70%) should be included in the diet. In addition, you can stock up on cocoa powder, but be sure to make sure that the composition is free of sugar and incomprehensible ingredients. You can add it to everything from cocktails to oatmeal.

Carbohydrates should be avoided

Many of us, when we go on a diet, completely give up carbohydrates. And this is a mistake. “Yes, white rice, most baked goods have little or no nutritional value. However, carbohydrates, which are made up of whole grains and fiber, give your body energy. And due to the fact that they are absorbed much longer, the feeling of hunger may not arise for a long time, “- comments in the Cleveland Clinic. These “good” carbohydrates are found in brown rice, whole grain breads, legumes, and potatoes. 

You need to eat on schedule

You’ve probably heard that it is better to eat food at the same time and divide your diet into six small portions. There is some sense in these rules, but they cannot be called universal. For some, these secrets will work, but for others, they can significantly affect the diet. For example, you will not eat because you are hungry, but because the appointed time has come. As a result, you can overeat, and the weight, instead of decreasing, will start to grow unexpectedly.

 Low Fat Foods Are Better

Fats are as essential for our body as carbohydrates. But you need to choose them correctly. A study published in the Lancet found that eating the “right” fats can help maintain weight. You can find them in nuts, avocados, and olive oil. And such fats will be much healthier than those found in low-calorie foods.

You can’t eat at night

The reality is that it is not the time at which you eat that is more important, but the dish itself. Instead of “bricking up” the refrigerator after X hour, pay attention to the number of calories consumed. Perhaps, if you correctly distribute your diet, then in the evening you will be able to afford something tasty.

All salads are healthy

Firstly, they forgot to mention the mayonnaise variations, and secondly, even a salad with herbs can turn out to be a high-calorie bomb. Caesar is an example. Its dressing in terms of calorie content may well compete with mayonnaise, and bread for crackers is unlikely to be sought from durum wheat.

Harmful food is only allowed in the cheat meal

Cheat meal (from English cheat meail) is a planned violation of the diet. Fasting day on the contrary, if I may say so. Yes, for some such scams work, but such tight restrictions can lead to disruptions. Imagine, six days a week you follow a strict diet, and on the seventh you “come off” for all six days. It is unlikely that such a diet will do you any good. It is better to indulge yourself with desserts from time to time, rather than set aside a special day for this.

Artificial sweetener is better than sugar

Such foods do not contain calories, but this does not mean that they will only benefit the body. Many sugar substitutes may be linked to weight gain, heart disease, and diabetes, according to a 2017 study published in the CMAJ.

It is worth giving up fruit

Some exclude them from the diet due to the sugar content. However, contrary to popular belief, do not forget about them. It’s better to get sugar from natural sources by eating a banana or a few berries than tricking your body with substitutes.

Juice diet cleanses the body

When it comes to juicing (a detox program built entirely on juices), opinions differ dramatically. Some boast of a burst of energy after such a diet, others do not remember anything but lethargy and hunger. Perhaps such a fasting day will not harm the body, but you should not get carried away. Juices are not as satisfying as whole foods, so a menu based on them can be stressful for the body. Better to include juices in your regular diet.

Calories don’t count if you drank them

Juice, wine, latte or smoothie – liquid calories accumulate quickly, but not everyone understands that they need to be counted. And by the way, they can make up the entire daily ration. Yes, a 300-calorie shake is a good idea for a full breakfast, but not an addition to the one already available.

Forget about pasta and pasta

But no! Just choose whole grain foods and don’t get carried away with greasy dressings. Even the most zealous adherent of a healthy lifestyle will be pleased with such a paste.

You can eat unlimited honey

According to the Cleveland Clinic, honey contains many more nutrients than sugar. However, this does not mean that you can eat it all day long. Firstly, honey is a strong allergen, and secondly, it is not so harmless for the figure. Better to limit yourself to 1-2 teaspoons a day.

Eating low-calorie foods can help you lose weight

Not having enough nutrients from food can lead to muscle loss and weight gain. And this is not at all what you expect to receive. When building your diet, pay attention not only to the number of calories consumed, but also to the quality of the foods introduced into the diet. A low-calorie dessert will clearly outperform a handful of nuts in terms of nutritional value.

Diet pills are the most effective

Alas, in nature there is no magic pill that will immediately relieve you of unwanted pounds. And if this is advertised, then obviously without specifying side effects. The effectiveness of such drugs, judging by the data of the US Government Accountability Office, has not been proven.

Eat as much healthy food as you want

Unfortunately, just because someone called these dishes “healthy” does not mean that you can eat them in unlimited quantities. The same oatmeal or avocado toast contains calories, and the abuse of these products can result in overeating and extra pounds. Whatever you eat, focus on that dish, have fun, and savor every bite. Then the feeling of satiety will come noticeably earlier and you will not want to overeat.

Juices are healthier than whole foods

“When juice is squeezed, fruits or vegetables lose fiber, which is what creates the satiety effect. In addition, there is no clear evidence that juices are healthier than regular products, ”said the representatives of the Mayo Clinic.

Eat more after exercise

It’s not uncommon for a devilish appetite to play out after fitness. However, the workout should not turn into a reason for the reward, otherwise all the calories you burned on it will come back. So a burger grabbed after Pilates is not the best option.

Fast food is completely banned

Sometimes, when you find yourself in an unknown place with dubious gastronomic phenomena, then fast food is the only food you understand. Yes, most menu items are not healthy, but even a fast food restaurant can be made to work for you. Instead of ordering a burger and fries, go for a salad, baked potato, or a bowl of soup.

Diet bars are a healthy snack

They will seem useful until you read the composition. Most are packed with empty calories, sugar, and obscure ingredients that you might not want to consume. Replace them with a regular apple or banana.

To lose weight, you can skip meals.

According to research at the Mayo Clinic, deliberately avoiding meals does little to help you lose weight. Moreover, such a hunger strike will only slow down your metabolism and make you feel tired. In addition, if you ignore lunch, chances are high that you will eat much more for dinner. So enjoy every meal and your body will thank you for making the right choice.

Fasting days and detox are needed for weight loss

According to Harvard Medical School, the pounds you shed this way tend to return quickly when you start eating normally again. Therefore, instead of limiting your diet to only water with lemon, grapefruit or green tea, even for one or several days, it is better to reconsider your diet completely. Add more vegetables and greens and cut back on sugar and empty carbs a little.

Protein shakes to help you get in shape

Shakes like this are a great way to increase your protein intake, but be careful: protein shakes are high in calories. It is quite possible to have breakfast with them sometimes, but it certainly should not be included in the menu as in addition to the main dishes.

Detox diets are beneficial

Now they are at the peak of popularity, but in the Mayo Clinic they found not much evidence of their effectiveness. Yes, sometimes our body needs some kind of cleaning, but this does not mean that you need to exhaust it with a rigid diet, just add vegetables and fruits to your menu.

Diet versions of drinks can be consumed while losing weight

This point is especially true for soda, which often has its lower-calorie sister. However, the amount of sugar in such a drink is no less. It is better to completely eliminate such things from the diet, replacing them with more useful ones. For example, cucumber or fruit water.

You can eat anything as long as it is included in your daily calorie intake.

The phrase “you are what you eat” was not invented for nothing. If your diet consists of only “empty” calories (for example, a slice of pizza, fatty salad and a donut), then your body will still feel bad. After all, it is important not only how many calories you consumed per day, but also what exactly they were.

Negative Calorie Diets Are Good

Chances are, you’ve heard of foods that consume more energy to digest than they do. Alas, according to the latest research from the Mayo Clinic, such products do not have much effect on weight loss. Of course, they can be included in your diet, since they practically do not contain starch, but you should not eat exclusively on them.

Outside the home, you should only eat in healthy restaurants.

Of course, the menu here is specially developed for those who follow their figure, but often you still cannot fully control the preparation of the dish. In addition, healthy and tasty offers can always be found in any restaurant.

Fasting is always good for weight loss.

Not certainly in that way. Yes, fasting can help you lose those extra pounds, but you need to approach it correctly. Many take it too literally, so they risk simply depleting the body. Before trying this method, it is better to consult with your doctor and take all the necessary tests.

You can drink as much red wine as you like

This drink is believed to be loaded with antioxidants that stimulate the body. But don’t be in a hurry to rejoice. Calories in this drink are no less than the same antioxidants.

To lose weight, you need to go on a diet.

Diets only work for a while, and then people tend to go back to their normal diet. Instead of setting yourself rigid limits, even if not for a long time, it is better to gradually switch to a healthy diet, sometimes indulging yourself with tasty treats. This will help you lose weight naturally and safely.

Avoid frozen vegetables

For some reason, they are not famous for their good reputation. However, it is worth reconsidering your attitude. Fruits for freezing are harvested at the peak of ripeness and, thanks to shock methods, do not lose their vitamins. But during transportation, fresh vegetables and fruits can suffer much more seriously.

Supplements Are Always Good

Dietary supplements are good when prescribed by a doctor, having received test results. Unfortunately, some people miss a visit to a specialist and choose supplements at their own discretion. And this is not the best help to the body.

You can eat unlimited healthy snacks

A snack is needed in order to slightly satisfy hunger, and not replace a full meal. In addition, any snack, healthy or not, contains calories, and by overeating, you can get more of them than your daily value.

If there are many mini meals, then you can lose weight.

Yes, it can lower cholesterol levels, control blood sugar levels and recharge your body with more energy. However, do not forget about one “but”. Since we are talking about mini-dishes, then their portions should be appropriate. And the main thing here is not to be mistaken with the portion.

You always need to eat according to the food pyramid.

The USDA Center for Nutrition Policy and Advancement presented its nutritional system a few years ago, where it gave its recommendations on diet formulation. This system was named MyPlate. The products are divided into groups, and each group has its own place on a kind of plate. For example, according to this system, there should be exactly a quarter of a plate of vegetables, a little less proteins, and about the same amount of cereals. However, this system is conditional and you need to make up your diet based on individual needs.

All unhealthy foods, even loved ones, must be discarded.

The forbidden fruit is known to be sweet. And the more you deny yourself it, the more you will want. Instead of eliminating unhealthy foods altogether, consider how you can reduce their harmfulness. For example, French fries do not need to be fried in liters of oil. You can bake it instead.

Calorie counting is the only way to lose weight

This method will help you understand and see exactly what your diet consists of. But don’t get hung up on just counting calories. Watch how your body reacts to certain foods.

You can use as much sauce as you like

Firstly, the sauce is still that calorie bomb, secondly, the compositions of some are in doubt, and thirdly, the sauce is just an addition to the dish, and not its basis. Therefore, be sure to keep track of its amount.

Energy drinks have no consequences

Energy drinks cause abnormal heart rhythm, high blood pressure, and high blood sugar levels. In addition, one can contains a lot of caffeine, and the body will definitely not be delighted with such an abundant dose.

Lavash and tortilla snacks are healthier than sandwiches

Perhaps the pita or tortilla itself is not as high-calorie as pieces of bread, but then the filling comes into play. As a rule, much more filling goes into pita or tortilla, and this can affect the calorie content of the entire dish as a whole.

Express diets are good for you

Yes, they give a fairly quick result, but the body will be under stress at the same time. And as soon as this weight loss is over, he will begin to make up for the lost, and maybe stock up for future use. Is it good for your health?

Microwaves Can’t Cook Healthy Foods

In fact, experts believe that because food is cooked faster in the microwave, it loses less nutrients. So the next time you need to reheat something quickly, don’t forget about the microwave.

Raw food is healthier than cooked

There is a perception that raw foods offer greater nutritional value. However, not all raw food is convenient for the body to digest. For example, greens are much healthier for humans if they are steamed, according to the Cleveland clinic.

You can only eat nuts a couple of times a week.

Due to their high calorie content, many include nuts only as a treat and allow themselves only a few times a week. However, a 2013 study published in the New England Journal of Medicine found that those who ate a handful of nuts a day died 20% less often than those who did not. Who knows, maybe it’s all about the healthy fats and protein found in these foods.

Mineral water can be drunk in any quantity

If you decide to replace soda with mineral water, then be careful. From a health point of view, this option is much more useful, but you need to know when to stop. Mineral water contains carbon dioxide, which has a detrimental effect on tooth enamel.

Organic food is a priori healthier

Grabbing everything labeled organic and thinking it’s the healthiest, healthiest food is a little weird. For example, organic ice cream is made in a more environmentally friendly way, but it remains ice cream, which means that the content of proteins, fats and carbohydrates in it has not changed much.

Everyone should eat gluten-free foods

Gluten-free foods are considered trendy these days. But in fact, there are not so many people who need them. They were mainly developed for those with gluten intolerance. There is no other reason. Plus, gluten-free treats are just as high in calories as their regular counterparts.

It’s better to eat only superfoods

Yes, acai or goji berries are healthy, but you shouldn’t give up other berries for the sake of them. The term “superfood” was not coined in medicine, it is just another marketing ploy. So don’t forget to include regular foods in your diet.

Desserts will have to be abandoned forever.

As a rule, strong restrictions do not end well. Dessert will be wanted even more, and the more harmful, the better. Love yourself and do not forbid yourself to do something. Just make your desserts a little healthier. For example, instead of a store-bought ice cream, make homemade banana ice cream, and replace the chocolate paste with hazelnut paste with the addition of cocoa powder.