Nowadays, it is very easy to find information about everything on the internet. The reliability of this information, however, is questionable.
To avoid being misled, check the information before you trust them. As a result, several facts have emerged about diets and diets that do not hold.
11 false myths about diets
Here are the 11 most common myths about diet and nutrition that most people believe in.
1. Detox diets lead to weight loss
One of the most common myths you’ve had to come across is the detox diet for losing a few pounds. In short, this means advice on a fast diet or diets with juice only for several days.
Explanation: Although such extreme diets may seem very promising at first, they are neither sustainable nor durable. Weight loss will be followed by fatigue and constant tiredness. Prolonged consumption of such diets leads to serious deficiencies in the amount of vital nutrients needed to maintain your body. Prolonged detox diets lead to severe intestinal disorders, acne, severe hair loss, weakness and appetite due to lack of essential macro and micronutrients in the body.
What to do instead: Every change in your weight loss diet needs to be balanced in terms of nutrients. It must meet your minimum caloric requirements to be worth it.
2. Say no to your favorite foods
How many times have you said “no” to even the smallest piece of your favorite chocolate? You need to know that completely giving up treats is not the right way to lose weight.
Explanation: This is worse advice than the food myth. What can happen if you strictly abstain from your favorite foods? When you abstain and don’t give in, you will eventually surrender to your desires at some point. As a result, you are abandoning all efforts to maintain a healthy diet in the future. Also keep in mind that the emotional effect on your mind will further cause the release of cortisone in your body. This stress hormone is converted into body fat.
What to do instead: The key here is to be careful not to overeat. There is balance in life, so use your favorite food as a positive boost. After all, what are the benefits of significant lifestyle changes if they are counterproductive to your quality of life by the end of the day?
3. Magic food for weight loss
The internet is full of articles describing unusual recipes. They claim that they can magically burn belly fat or restore hair growth in a few days.
Explanation: There is no scientific evidence for the existence of these “superfoods”. Let’s say you don’t take extra action in your life that targets problem areas. In this case, the work remains half done and no food or recipe will help you achieve the desired results.
What to do instead: Along with a well-balanced diet, you need to maintain a regular sleep pattern while taking care of your overall physical and mental health. Only when your body is in perfect harmony with itself will you be able to see any significant impact.
4. Say no to egg yolks
Another well-known myth about food is that egg yolks are filling and you should avoid them.
Explanation: There is a widespread misconception among people that all fats are harmful to your health. Because of the marketing ploy, it is another common myth that cholesterol in food raises blood cholesterol levels. In fact, trans fat and high saturated fat intake are the ones that ease your heart condition. On the other hand, eggs can be good for your health due to their high protein and vitamin content.
What to do instead: To ensure a healthy heart and a healthy body, include egg yolks in your daily diet, as they are a good source of omega3 fatty acids, vitamins E, D, A, K in addition to folic acid.
5. Carbohydrates make you fat
How often have you been advised to reduce your carb intake to achieve your desired weight? Unfortunately, the prevailing view is that carbohydrates only play a role in weight gain.
Explanation: Carbohydrates should actually account for 50-60% of calorie intake in a well-balanced diet. According to diet and science, carbohydrates are the main source of energy. They provide your body with the energy it needs to perform all bodily functions. In addition, they help maintain a good gut, blood sugar levels and muscle mass.
What to do instead: Instead of eliminating carbohydrates from your diet, you should reduce the hidden sugar content in the foods you eat. These sugars are not only hidden in your drinks, but also in salty things, including fried foods. So eat the right amount of carbs and from foods rich in healthy carbs.
6. Women drink milk for healthy bones
Women at all stages of their lives are urged to increase their milk intake for this or that process, from pregnancy to breastfeeding and menopause. The myth of women needing milk for healthier bones is the result of another marketing ploy.
Explanation: A leading Harvard study found no link between increased milk consumption and meeting women’s calcium needs. It is also stated that it does not prevent osteoporosis.
What to do instead: Let’s say you are lactose intolerant or simply not a big fan of milk. In this case, you can meet your daily calcium needs from other sources such as soy. In addition, calcium-rich foods such as green leafy vegetables such as spinach and broccoli can be your alternative source of calcium when your palette requires a break from dairy.
7. People with diabetes should avoid fruit
The first piece of advice that every diabetic gets is to avoid fruit. Due to the sugar content, fruits are often avoided. They do not contribute to raising a person’s blood sugar levels.
Explanation: Most fruits have a low glycemic index, indicating that they do not cause a strong rise in blood sugar. Fruit is a good source of fiber, vitamins, minerals and antioxidants that help regulate blood sugar levels. Due to their health benefits, the fruits help with complications due to long-term diabetes and even being overweight.
What to do instead: Pay attention to the glycemic load or portion of fruit and the time of consumption. Include 2 servings of fruit a day – one should be perennial, such as apple or banana, and the other seasonal fruit. When adjusting the portion size, the time of eating the fruit is also important. So enjoy the maximum nutritional value of your favorite fruit.
8. Eight glasses of water a day
Our body contains almost 70% water. However, it is completely wrong to believe that you should drink two to three liters or about eight glasses of water a day to prevent dehydration.
Explanation: Water is a really great drink for the body. It controls the level of metabolism and hydration and regulates the general health of the body. However, there is no scientifically supported final amount of daily water intake.
What to do instead: The best indicator of whether your body needs more water is urine. Monitor the color of your urine, which should ideally be from light yellow to clear. The brighter the color, the more hydrated your body is. If you have a cold or fever or have taken a new prescription for a multivitamin, keep your water intake slightly above your daily norm.
9. Sugar causes diabetes
With a limited understanding of disease and body function, it is a common myth that direct consumption of sugar causes diabetes. The general opinion is that sugar consumption is the only reason why people become diabetics in the future.
Explanation: The World Health Organization, which is responsible for setting international dietary standards, recommends consuming up to 5 teaspoons of sugar each day. Although excess sugar is strongly associated with people who develop diabetes, according to WHO guidelines, it is not the only factor that contributes to high blood sugar. Diabetes can be genetically inherited or it can be the result of weight gain, limited physical activity or even an unbalanced diet.
What to do instead: Choose your sugar sources wisely and avoid those foods / drinks where the sugar level is out of your control when adjusting. Caution and wise food choices and lifestyles can reduce your risk of diabetes.
10. Eat raw food
You need to eat raw food to prevent nutrient loss during cooking.
Explanation: Exposure to raw vegetables to heat during cooking negatively affects some water-soluble vitamins. However, eating cooked food is significantly better than raw food for better gut health. In the process of cooking, some enzymes are released, which break down the fiber present in food and improve the presence of micronutrients.
What to do instead: Incorporating vegetables into your diet is most needed at the end of the day. Of course, you can opt for different types of salads. It is good to balance with cooked vegetables. This ensures better absorption of all trace elements and good bowel function.
11. Select all brown
Whether it’s rice, sugar, bread or eggs – brown food is better than white.
Explanation: This food myth has caused a stir and has been spread and continues to spread by self-proclaimed “health chefs”. Let’s unravel this myth one food at a time.
The color of your bread is not a deciding factor in its nutritional value. Let’s say the brown bread you buy contains refined flour, added food preservatives and dyes. In this case, it is no better than white bread in terms of nutritional value. While brown rice has a higher fiber content than white rice, phytic acid interferes with micronutrient absorption and causes a number of intestinal problems.
In terms of calories, white sugar, brown sugar, honey and coconut sugar are similar, with slight differences in nutritional value. The only difference between brown and white sugar is the presence of molasses in the former, which gives it a brownish appearance. Eggshells also do not determine nutritional value; the difference in color is due to variations in the hen breed.
What to do instead: Instead of color, choose bread and other baked goodies based on their ingredient lists? Rice is better to eat as little as possible. Excessive consumption of brown sugar is also not good. It is no more nutritious than white. Portion control is the key to any successful diet plan.