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10 myths and misconception about diet....

From the start of your healthy life, we all are taught some misconceptions and myths about dieting. Eating like this or drinking like that, eating only at odd hours or that drinking energy drinks is good.



People can go to any extend for a fast fat loss resulting in Blindly following any tip and telling it to others is what made wrong information carry on to the right person. 

There are many misconceptions and myths when it comes to being on a diet. In this article, I have tried to debunk some of the biggest diet myths and change your opinion about them.

1. Carbs are your enemy

This myth has now existed for quite a long time now. I myself used to think eating carbs hurt my progress. Not all carbs are bad for your body. Let's be more specific, carbs are of two types- Simple and complex. 

The main difference between the two is their speed of breakdown. Simple carbs breakdown faster than complex carbs, they cause insulin to spike suddenly providing energy for only a short period of time. All kind of sugars are simple carbs, Simple or refined all comes under the category of simple sugars. 



Our body needs a stable source of energy, that is why complex carbs are essential for our body. Carbohydrates are the primary source of energy for one's body. 

Deprived of carbs, the body starts using protein and fats for energy which will in turn compromise muscle growth. Some sources of complex carbs are- Rice, Quinoa, oats, etc.

2. Fats make you fat

Same as carbs, fats are often related to gaining weight. Again not all fats are bad, Some are even essential as they control the amount of testosterone in one's body. 

Fats help in the absorption of vitamins A, D, E, and K. It insulates your body keeping heat out to maintain body temperature, lowers LDL or bad cholesterol, and is highly satiety keeping you full for longer. 

Preferring the good fats ( Unsaturated fats ) over bad fats ( saturated and trans fat ) is the way to go. Unsaturated fats have some exceptional benefits like lowering cholesterol and lowering the risk of heart risk and diabetes. They are found generally in plant-based foods and oils. 

Some sources are Nuts, avocados, seeds (pumpkin and sesame), etc. 

3. More protein, the better

We always hear that eat more protein if you want to lose weight or grow muscles, but how much? Some say 0.7g per pound of your body weight is fine while some say go for at least 1.2g.




Eating protein is good but what if you eat too much protein. Basically, proteins are made of amino acids. If you ate too much protein in a day, the surplus is stored as fat in the body while the amino acids are excreted.

It can cause intestinal discomfort and indigestion. Also, most of the protein sources contain saturated fat which is again bad for the body. 

So, what's the best? According to my research, sticking to 1g per pound bodyweight is more than enough. Following a balanced diet with it is also a must. 

4. Vegetarians can't grow muscles

Many people believe that people who don't eat meat and eggs can't grow muscle. However, this is far from the truth. Being a vegetarian restricts your total protein options, but it certainly not makes you vulnerable to muscle loss. 

Some vegetarian diet sources like soy and tofu are complete protein sources containing all essential amino acids. Rectifying one's diet and including protein sources like nuts and milk products can be very beneficial. 

Also, vegetarians have the advantage as protein sources do not contain many saturated fats. 

5. Fat loss is linear

Fat loss is never a linear progress. Large caloric deficits often result in fast fat loss but these are accompanied by a truckload of unnecessary problems. Moreover cutting a large number of calories restricts the body's regular functions which can be injurious to health.



People are just impatient, a healthy fat loss is not measured by the amount of weight you lost but by the amount of body fat you lost. Gaining weight on a diet does not mean you gained fat. It can be because of multiple other reasons like water retention in the body.

6. Eat as less as you can to lose weight

It is one of the biggest mistakes made by beginners. First understand this, Being in a caloric deficit and starving are two different things. When you don't eat enough to even support your basic metabolic function, your body responds to it by saving the stored fat instead of burning it. 

The result of this will be low levels of energy and mood swings. Most diets like this end up in binge eating. Cutting calories more than 15% of your maintenance calories are not only harmful to your physical health but also to your mental health. 

So eating all the essential nutrients and maintaining a deficit of 10-15% is all that you need to lose weight in a healthy way. 

7. Cheat meal will ruin your progress

Cheat meals are essential !! If your goal is to fit and happy, a cheat meal once a week is a must. There is no way it would disturb your goal. It will provide a mental break from the diet. Instead of ending up binging, a refeed day is a far better choice. 

A cheat meal is also responsible for insulin regulation. It helps in controlling our ghrelin and leptin hormones. 



Having a cheat meal once a work motivates us to keep moving towards your goal. 

8. Fat burners are magical pills

Fat burners are something sold in the fitness industry as magic pills. Fat burners are nothing but an appetite suppresser. The whole concept of fat burners is that it suppresses the production of ghrelin, the hormone responsible for feeling hungry. 

Some fat burners also contain large amounts of caffeine which is responsible for elevating metabolism and burning stored fat. 

But that being said, there is no research that proves anything else. In fact, some say that the side effects of these pills are far greater than the benefits. Without a caloric deficit and a proper exercise regime, these pills are junk. 

9. Protein bars are healthy

Protein bars are another thing that is given unnecessary light when it comes to losing weight. Protein bars are loaded with sugar, and preservatives which are just unacceptable when it comes to dieting. Marketed as healthy, they are completely the opposite of that.

Protein bars do serve as a convenient way to complete your daily protein goal but it's not something to rely on. 

10. Stick to weighing scale

Sticking to weighing scale is another myth very famous when it comes to weight loss. A weighing scale is just a tool to be used when it comes to weight loss. Many people thinks that if our weight is not going down we are not losing fat. 

That is a very bad way of receiving things, If you are obsessed with scale you probably want to ditch it. Our weight fluctuates very frequently, on one day you may lose half pound whereas on others you can gain a pound. 

Our weight fluctuates because of water retention by the fat cells we burn, water enters the cells to make them retain there original size. 

Getting a overall body fat percentage calculator or measuring body composition is a much more reliable and effective way. 

Summary

There are many myths and misconception that are being circulated without any scientific backup or research. One should look into something and should not follow blindly anything.




















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