The food you think helps you lose weight or makes you healthy may just be doing the exact opposite. Time to separate facts from fiction so you can start seeing actual results.
Listed below are the most common health and food myths and the realities.
Myth#1: It’s Always a Good Idea to go with Salad.
Weight loss, diet, health; all these words are always associated with salads but, is it always a better choice? Only fresh veggie salads are good. Stale salads house germs which could lead to gastro issues and lead to bloating and gas. Salad toppings, for e.g. pecans, cheese, croutons in Apple Chicken Salad pack 580 calories, 30 grams fat, 7 grams saturated fat, whereas a McDonald’s double cheeseburger has 440 calories, 23 grams fat, 11 grams saturated fat. So “Healthy” Foods aren’t always low in calories. So, the next time you order a salad, always check the ingredients, serving size and freshness.
Myth#2: Eating post 8.00 p.m. is unhealthy.
Contrary to popular belief, food consumed at night does not automatically get stored as fat. The best way to drop pounds is to watch your intake throughout the day and to have a balanced and portioned meal. Keep in mind that eating the wrong kinds of food at night can affect digestion, making you toss and turn in bed. The resulting incomplete sleep can then cause you to overeat the next day. So if you like to nosh on a little something after dinner, it could be dessert-style Greek yogurt or curd or as buttermilk with mint leaf, fruits like slices of apples with hung curd with vanilla essence, frozen grapes, crunchy chopped cucumber with cinnamon powder or crunchy almonds or a beverage like chamomile tea which also helps soothe and calm.
Myth#3: “Light/Low calorie/Diet” foods are healthier choice
“Light” foods may contain fewer calories or fat, but these foods usually have other additives like sodium, sugar, chemical additives, or artificial sweeteners. When you compare real cream cheese to the fat-free version, you may save 15 calories but you gain 11 milligrams of sodium. Excess sodium in the body causes bloating. People tend to have a perception whereby if certain food is termed light, a larger portion can be ingested. Thus ending up consuming the same amount of calories or even more than if they had just gone with the original choice. It’s best to avoid “light” and “fat-free” foods like cheese, diet snacks, chips, ice cream, juices and go for the real deal; just choose smaller portions. The more natural the ingredients, the better.
Myth#4: Lifting weights is not a good way to lose weight because it will make me “bulk up.”
Lifting weights or doing push-ups and crunches on a regular basis can help you build strong muscles, which can help you burn more calories. To strengthen muscles, you can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or do household or yard tasks that make you lift or dig. Doing strengthening activities 2 or 3 days a week will not “bulk you up.” Only intense strength training, along with certain genetics, can build large muscles. Avoidable for an obese person as it may cause injuries.
Myth#5: Sugar is Mainly Harmful because it Supplies “Empty” Calories
There is a general consensus that sugar is unhealthy when consumed in excess, which is correct. But many people still believe that it is only bad because it supplies empty calories. When consumed in excess, sugar can cause severe metabolic problems. But sugar is fine in small amounts (especially for those who are physically active and metabolically healthy).
Also a common myth is “Brown sugar is healthier than white sugar”. Brown sugar is simply white sugar that has had molasses reintroduced to it. Because of its molasses content, it does contain minerals, but only in very small amounts so the health difference is miniscule.
Myth#6: The Scale Is a Good Way to Help You Manage Your Fat Loss Progress
Using the scale is not the best way to track the progress of a healthy diet and exercise. The scale treats both fat and muscle the same way – a pound of fat is the same as a pound of muscle. If you’re strengthening your muscles during your exercise regimen, you might actually see a small amount of weight gain rather than weight loss, which is not a bad thing. A better way to track the progress of diet and exercise is to monitor how you feel and how you look. Your local fitness centre can help by measuring your percent body fat.
Myth#7: Fruit juices are best for you.
Opt for whole fruit over a glass of juice. A glass of juice has more calories than a piece of fruit and lacks fill-you-up fiber. Also, a piece of fruit provides vitamins and fiber, it tends to curb your intake of other food.
Myth#8: It’s okay to have a sports drink after you exercise.
Unless you’re exercising intensely for more than an hour or in extreme heat, plain old water is sufficient to quench your thirst and replenish any fluids lost. After your typical 30-minute speed walk or treadmill jog, consuming a sports drink is just added calories.
Myth#9:Banana Myth
Many people believe bananas are fattening. Bananas are low in fat and are packed with potassium. There is only 0.5g fat and 95 calories in a banana. But it’s avoidable for sugar patients due to high glycaemic index value.
Myth#10:You gain weight when you quit smoking.
Some people gain weight when they stop smoking, some lose weight and some stay the same. While nicotine does increase the body’s metabolism, its effect is small. It’s far healthier to be an overweight non-smoker than not bother giving up because you think you’ll put on weight. Chewing sugar-free gum or snacking on fresh vegetable strips is better than reaching for the biscuit tin or chips. That helps you keeps your hands occupied until the craving goes away.
Now you know better than just blindly following myths by anonymous.
Be happy, be healthy!!