Advertising
Advertising

Get Healthy and In Shape: 15 Diet Myths Debunked!

Get Healthy and In Shape: 15 Diet Myths Debunked!

Let’s be honest, we’ve all tried a crash diet now and then to try and shift a few pounds. Not all of them work, some do, though it’s never a long-term change, but why is that? We all know that diets are bad for us, but with no clear explanations for all the misconceptions that surround them it’s no surprise that we keep trying every new fad diet that come out through the media. I’m going to explain some of the myths that surround diets and give you an understanding of the right way to lose weight.

1. Going on a diet is the quickest way to lose weight

In the short term, your will power during a diet will help you shift a few pounds. Whether it’s from a liquid diet, smoothie substitutes or calorie deficit, in the beginning it will work. However, this change is only temporary – it’s not permanent. Christopher Gardner, an assistant professor of nutritional science at Stanford University School of Medicine, said: “A diet won’t work if you think of it as doing a different thing for a while and then you’re going to stop doing it.”

This mentality is what stops us from shifting the weight permanently. We should be aiming to adopt a completely new lifestyle as a whole, not just for the duration we keep up the latest fad diet.

2. Eating small meals will boost your metabolism and you will burn more calories naturally

The majority of foods we eat don’t have any impact on our metabolism. Things like caffeine may slightly and only temporarily increase your metabolism, but even this increase is not enough to have an effect on weight loss. Eating regularly helps keep your metabolism working consistently and this is good for you. It will stop your body from feeling hungry as it won’t be worried about not getting any energy from food. Large gaps in between meals can confuse your body, leading to unwanted cravings and unnecessary calories.

The only thing that’ll help you burn more calories is muscles – so get moving!

Advertising

3. Too much pasta will make you fat

Ever tried a carb-free diet? I have! I now know better though. Carbohydrates don’t make you fat, it’s the extra calories you consume as a result that do it. Like, for example, the sauces or condiments you add to the dish to make it taste better, not to mention the amount of pasta you’re actually eating. Eating pasta in moderation, like most foods, will not make you fat. Just be aware of portion control and try not to have it every day!

4. Caffeine can help you lose weight

Somewhere along the way came the assumption that drinking caffeine can suppress our appetites when we’re feeling hungry. Theoretically it can, but this isn’t exclusive to caffeinated drinks. Water will do the same thing, and drinking four to seven cups of water a day won’t lead to anxiety, sleeplessness or an increase in heart rate or blood pressure, whereas comsuming the same amount of coffee might.

If you want a hot drink, try green tea – there are countless flavours to choose from and they’re much better for your health too!

5. Milk can help you lose weight

I read once that calcium helps the body break down fat more efficiently, thus leading to more weight loss. This doesn’t have any scientific evidence to back it up. A few studies in 2000 showed that dieters who consumed dairy lost more weight than those who didn’t, but there was no explanation as to why this happened.

6. Don’t eat after 8 p.m.

Ever heard the saying “double calories at night”? Many dieters believe that you burn more calories in the morning and when you eat at night the food sits in your system and then turns to fat. But calories cannot tell time. Mary Flynn, Ph.D., a research dietician at the Miriam Hospital in Providence notes, “Your body digests and uses calories the same way morning, noon, and night.” The misbelief may have come about because you obviously move around more in the morning and throughout the day than in the evenings, so you may have less of an opportunity to burn your intake off. Just be aware what it is you’re actually eating in the evenings and ask yourself if you actually need it.

Advertising

7. Don’t eat protein and carbs together in the same meal – it’s too much!

This misconception relates to the enzymes the body uses when we digest food. Apparently eating foods that require the same type of enzymes aids digestion and evidently helps with weight loss. Your digestive system can actually handle a variety of food all at once. Christopher Gardner says, “There is no proof that eating protein and carbohydrates separately aids digestion or weight loss.”

So eat up, mix up and just enjoy your food!

8. To lose weight you need to cut down your calorie intake drastically

I’m not going to say drastically cutting calories won’t make you lose weight, because it will. But the damage it does to your body is not worth it. Not to mention that maintaining a calorie deficit of however much for the rest of your life is quite considerably unrealistic. This means the inevitable will happen – you’ll pile back on the pounds when you go back to how you ate before.

It’s not about eating less, it all about eating more of the right things.

9. Diet foods help you diet

We believe labels like “low fat,” “low carb,” “no added sugar,” etc. make losing weight easier. The truth is these labels don’t always equate to low calories and certainly don’t equal nutritious meals or snacks. Recent studies carried out by Robert Lustig have suggested that when the fat is taken out of foods and replaced with artificial sugar replacements that are low in calories this is actually much worse for our health than the stuff removed in the first place.

Advertising

My advice? Stick to healthy foods that are natural, and that you can trust.

10. Eating fats make you fat

If you’re trying to lose fat, then why eat it, right? Wrong! Fat is not the enemy per se. Fat-rich products like cakes, chocolate bars, sweets, etc. won’t be good for you as a whole, let alone your waistline. Good fats on the other hand are essential for maintaining good cholesterol, keeping your arteries clear and your health in general in check. Fats also help with the absorption of certain vitamins and phytonutrients (compounds in plants that help promote good health).

You just have to be careful which fats you’re eating. But remember: dark chocolate is good for you!

11. Snacking is a bad idea

Not many diets promote snacking. They mostly dictate what we can or can’t eat, the amount of calories we should limit ourselves to and to control portion sizes. What they don’t tell us is how to handle the food we want in between meals, and because of this we think that snacking isn’t good for us and that we shouldn’t do it if we’re trying to lose weight.

In actual fact, snacking in between meals can actually help us eat less and beat off the urge to overeat or binge later. The only thing to be wary of it what it is you’re snacking on. Make it something healthy. Try a fruit salad, nuts or even go adventurous and have an apple or banana with some peanut butter! Just make sure you’re enjoying the food you’re eating.

Advertising

12. You can eat what you want so long as you exercise

Some of us find it hard to eat the foods that are commonly associated with diets, so we compensate for a bad diet by overexercising.

Unfortunately, you can’t work off a bad diet. You need to be willing to make a lifestyle change. The fact is, your metabolism slows down as you age, and as a result you often have to either eat less or exercise more to avoid gaining weight. There is a common saying that abs are made in the gym but earned in the kitchen, meaning you have to back up your exercise with the right foods.

13. Cholesterol is bad for you

When we hear the word cholesterol, we automatically place a negative stigma on it. But there’s both good and bad cholesterol. That good cholesterol helps to build cells and make vital hormones that are essential for a balanced diet and healthy well-being. And that bad cholesterol is what builds up in your arteries and causes serious health risks.

14. Vegetarians can’t build muscle

People assume vegetarians just eat leaves and salads all the time and they struggle to gain muscle because they don’t eat meat. But meat is not the only source of protein. Cheese, nuts, pulses and grains all contain protein, and when eaten right can deliver the same benefit for gaining muscles as meat does. While protein is an essential part of a balanced diet, too much of it can cause damage to the kidneys. This is because the body can only store a certain amount of it and too much can cause long-term side effects. So as mentioned before, take the “in moderation” approach to food and you’ll be fine!

15. The scale is the only way to measure progress

Many diets focus on getting to that goal weight. They advertise losing seven pounds in four weeks and to have regular weigh ins to track progress. It’s really not the best way though. While it can be an indication of progress, your weight will fluctuate daily, weekly and monthly. This is because when you exercise you will be burning your fat but simultaneously you will be building your muscles. You may believe that muscles weighs more than fat but it is simply less dense, meaning one pound of muscle takes up less space than one pound of fat. So, how can you measure your progress? Simple. Take your own measurements: waist, arms, legs, neck, bust, chest, etc. This will help you have a clearer picture of your progress without getting fixated on a number.

I hope by reading this you’ll look into diet myths in more detail and consciously make the decision to not get caught up in them. The only real way to lose weight and keep it off is to eat healthily, exercise and be good to yourself.

More by this author

Effective Ways To Stop Negative Thoughts From Getting You Down Get Healthy and In Shape: 15 Diet Myths Debunked! 10 Things Only People With Orthorexia (Eating Disorder) Would Understand When You Start To Pick Up Running, These 13 Amazing Things Will Happen 15 Simple Exercises and 20 Easy Recipes That Keep Your Heart Healthy

Trending in Health

1 15 Simple Ways to Boost Your Emotional Health 2 How to Relieve Stress: 9 Quick Relaxation Techniques 3 5 Simple Ways to Relieve Stress Effectively 4 15 Brain Foods That Will Super Boost Your Brain Power 5 10 Comics About Periods That Only Women Would Understand

Read Next

Advertising
Advertising
Advertising

Last Updated on December 9, 2019

5 Simple Ways to Relieve Stress Effectively

5 Simple Ways to Relieve Stress Effectively

Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

1. Get Rationally Optimistic

Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

Advertising

This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

The result: no more mental stress.

2. Unplug

Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

Advertising

How on earth do you unplug your mind? Simple: just meditate.

It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

3. Easy on the Caffeine

Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

Advertising

Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

4. Attack Mental Stress Via the Back Door

That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

Advertising

5. Good Old-Fashioned Exercise

This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

The result: mental stress will be gone!

So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

More to Help You Feel Relaxed

Featured photo credit: Radu Florin via unsplash.com

Read Next