When you follow a diet, many people tend to deprive themselves of eating their favorite foods, causing them to lose their enthusiasm and inhibiting the ability to persist in long-term "dieting." Nutrition experts emphasize that the "diet" that provides various foodstuffs, even those that are considered "taboo", but in controlled quantities, is the most successful and effective, especially that it is easy to transform it into a healthy lifestyle.
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Nutritionist Lana Fayed Arissi, of the Center for Legal Status Clinic in Beirut, enumerated seven false beliefs that hinder the success of dietary plans adopted for the purpose of weight loss:
1. Fat is Fat:
Fat is sometimes considered unhealthy. Some fatty acids, such as omega-3 fatty acids, are healthy fats and are available in nuts, olive oil, avocados and salmon.
Unsaturated fats, on the other hand, mainly saturated fats (available in meat and whole fat products from dairy products and sweets) and unsaturated fatty acids (fats available in potato chips, cookies and croissants ...) The rate of "cholesterol" in the blood, which generates diseases wholesale.
Food fat is important, given that it provides energy and supports body functions. Some vitamins dissolve in fat, so good fats should be replaced with unhealthy fats.
2. Total Snacking:
Eating two light meals between the three main meals reduces hunger and prevents fluctuations in the level of "glucose" in the blood, while maintaining the levels of energy stable. It also helps control the size of food rations and take healthy food choices.
Healthy choices include snacks, raw vegetables, skimmed yoghurt, nuts, popcorn prepared without fat and salt, and sandwiches made from whole wheat bread, low-fat cheese and vegetables, or whole grain flakes with skimmed milk.
3. Counting calories:
Counting calories helps control the amount of rations handled, but what you should know is that calories from a fruit dish are different from those of a cake, even if they are equal.
On the other hand, there are prices known as "empty", as they are high, but they do not carry any nutrients, such as those found in fats stored directly by the body.
With regard to calorie timing, the body uses calories during the morning and lunch time efficiently. We also see a 5% rise in Insulin at 11 am and between 4 and 5 pm, so the body needs a direct source of energy, which is the meaning of the snack.
4. Refrain from eating "carbohydrates":
"Carbohydrates" represent the enemy of many, although it is an ideal source of energy in the body. However, avoid the "refined carbohydrates" (white rice, white bread, pasta and sweets) that cause high blood sugar, which makes you feel tired.
In contrast, whole grains (whole wheat bread, brown rice and cereals) should be selected, while reducing the intake of "carbohydrates" at night. It is the nutritionist who guides how much carbohydrate is appropriate to avoid gaining excess weight, since the excess carbohydrate needs to turn into fat.
5. Many "protein":
Too much protein intake is not a healthy solution to weight loss. The body needs protein, carbohydrates and fats for better health, so focusing exclusively on protein for weight loss is not useful.
This measure deprives the body of fiber, vitamins, minerals and antioxidants available in whole grains, fruits and vegetables, as it increases the amount of fat consumed. Many have seen an excessive increase in their weight after they have followed the protein diet and reintroduced carbohydrates into their diets!
6. Sports on an empty stomach:
Exercise on an empty stomach causes muscle loss and fatigue. It is like trying to operate the car without fueling it. The body needs the "carbohydrate" to start the movement and maintain the strength and burn more calories.
7. Body Rewards on Weekends:
The "free meal" fashion has spread in weight loss strategies, arguing that it promotes metabolism and improves the dieter's psychic trait. However, over-eating over the weekend can compensate for the loss of weight during the week.
For example: if you lose about half a kilogram between Monday and Friday, you may earn it again and in one meal, so you will lose your efforts in vain! In this sense, you should avoid eating bread and butter at the weekend meal, but start with a salad or soup to feel full, away from the fried or fatty. You can enjoy a slice of dessert, shared with a friend.
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