10 Misconceptions About Weight Loss; There are some things we all know or think we know when it comes to losing weight. However, some of them are not even remotely close to reality. Let’s take a look at the mistakes we think are right.
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“Eating after 7 pm makes you gain weight.”
10 Misconceptions About Weight Loss; I wish we could all finish our meals by 6 pm… However, while we were wasting time in traffic before the pandemic in metropolitan life, now we have to eat late because we cannot turn off the computers due to the prolongation of working from home and working hours. In addition, with the start of the summer season and the quarantine bans are lifted, meal times may extend until late. This being the case, weight gain is inevitable for many people who try to lose/lose weight, especially by not eating dinner.
We should know that weight loss takes place according to the energy balance of the body, that is, according to the daily pace of the person. If fewer calories are burned than the calories taken during the day, it means that the excess energy has not been removed from the body. In this calorie balance, of course, our desire is to have a heavy breakfast, a lighter lunch, and a lighter meal in the evening than lunch…
In addition, the content of the calories taken is important: how much is carbohydrate, how much is protein, how much is from fat groups? By not leaving carbohydrates and fat-rich foods to the evening hours, an evening meal consisting of leaner protein sources and vegetables ensures blood sugar balance. Consuming carbohydrates at breakfast and lunch will increase calorie tolerance even if dinner time is delayed.
“Carbs make you gain weight.”
10 Misconceptions About Weight Loss; Carbohydrates are the most important group of basic nutritional components. Up to 50% of the daily calorie intake is provided by carbohydrates. Most of the physiological processes in the body take place with the help of energy from carbohydrates. Low carbohydrate intake can cause health problems such as osteoporosis, high cholesterol, constipation and colon disorders.
The point to be considered about carbohydrates is actually the type of carbohydrate consumed. When you separate simple and complex carbohydrates well and make the right choice, consuming carbohydrates does not cause weight gain, on the contrary, it facilitates weight control.
While foods such as sugar, white flour and foods made from them, rice pilaf and potatoes are in the group of simple carbohydrates with a high glycemic index; Foods such as bulgur, rye, whole wheat, oats, quinoa, buckwheat are included in complex carbohydrates that are considered healthy. Making our choices in this direction and controlling portion will also support weight control.
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“Drinking grapefruit, cabbage soup, celery juice and water with lemon on an empty stomach burns fat.”
10 Misconceptions About Weight Loss; There is no miraculous nutrient that burns fat directly. There are foods that contain stimulant substances that speed up metabolism for a short time, such as caffeine. If you want to lose weight, you should eat regularly, consume enough fiber and do physical activity. The above-mentioned foods are very high in fiber, low-calorie nutritious foods. However, in order to gain benefits and lose weight permanently, you should include these foods at regular intervals and avoid diets that contain these foods in a uniform way.
“In order to lose weight, you need to be fasting for a long time.”
10 Misconceptions About Weight Loss; Although intermittent fasting, one of the most popular diets of recent times, is a savior for many people, it causes weight gain, especially for people with a diagnosis of low sugar (hypoglycemia). While feeding with 3 main meals, snacking when necessary helps to control hunger and portion control. Snacks of 100-200 calories between meals for 4-5 hours will prevent you from turning your eyes to the next meal and attacking the food. Do not be afraid to add snacks to your diet by planning the hours and calorie balance according to your lifestyle.
“If you want to lose weight, you shouldn’t eat fat.”
10 Misconceptions About Weight Loss; 1 g of fat is 9 calories, 1 g of protein is 4 calories, and 1 g of carbohydrates is 4 calories. Therefore, although fat seems to have a high potential to gain weight due to its high calorie content, weight loss occurs when carbohydrates, proteins and fats are balanced in a healthy diet. Fat does not make you gain weight unless it exceeds a certain percentage.
In recent studies, it has been observed that those who follow a fat-restricted diet have more weight gain than those on a fat-restricted diet. It should not be forgotten that the type of fat taken is also important.
“Choosing light products makes it easier to lose weight.”
10 Misconceptions About Weight Loss; The terms low-fat/fat-free/light attracted a lot of attention, especially in the food industry, and product suppliers immediately placed these products on the healthy food shelf, and thus remained in everyone’s perception. However, it is necessary to look at what fills the gap of these products, which have reduced oil or are completely oil-free.
The answer is higher carbs. Increasing your carbohydrate intake without realizing it while avoiding fat can make weight control more difficult. In addition, since many people do not control portion sizes in these products, they take more calories than they should normally take.
You can add such products to your diet as an alternative, although not often, when you have limited opportunities such as travel. Of course, do not forget to examine the labels well.
“You only need to eat vegetables to lose weight.”
10 Misconceptions About Weight Loss; Many recent studies show that healthy-cooked protein foods with low saturated fat content help weight control and prevent unnecessary calorie intake because they keep you full for longer than vegetables and salads.
Protein meals balanced with vegetables and salad will not only increase the speed of weight loss, but will also provide sufficiency in healthy nutrition.
“You need to exercise on an empty stomach to burn fat.”
10 Misconceptions About Weight Loss; There is no right or wrong in this situation because it completely depends on the person’s own pace of life and health profile. Some people say that they can move more easily, feel lighter and more energetic while doing cardio on an empty stomach, while others say that they feel dizzy and nauseous when they do sports on an empty stomach.
While it may be beneficial for health for people with high fasting blood insulin levels to exercise on an empty stomach, it would be better for people with low blood pressure and/or hypoglycemia to be fed small meals before exercise. Fat burning depends on your muscle size and metabolic rate. Being hungry or full affects you only in terms of performance and feeling.
“The white of the egg should be eaten.”
10 Misconceptions About Weight Loss; Egg white is highly preferred by people who do intense exercise and have high cholesterol, as it does not contain cholesterol and also has a high protein content. Egg yolk, on the other hand, is very beneficial for health as it contains vitamins and minerals such as iron, B12, but is rich in calories and cholesterol.
However, it should be noted that the cholesterol in it raises the good-natured HDL cholesterol and provides more thermic effect than the 70 calories it gives, causing calorie expenditure. In the latest studies, it has been proven that regular egg consumption raises “good” cholesterol (HDL), which reduces the risk of heart disease. It is worth remembering that eggs are the best quality protein source after breast milk!
“Bread makes you gain weight. You have to cut it out of your life completely.”
10 Misconceptions About Weight Loss; Consumption of properly selected, healthy and amount of bread does not make you gain weight, it even keeps you fuller. The increase in the prevalence of obesity compared to the decrease in bread consumption in recent years indicates that while avoiding bread, there may be weight gain with more fat intake in order to be satiated. Healthy bread also has a positive effect on heart and intestinal health, as it is rich in fiber and B vitamins.
