Weight loss has its own mythology. Most dieters unquestioningly believe that bananas are the unhealthiest fruit, sweets are strictly forbidden, and a glass of dry red wine is healthy. Most often, we owe these beliefs to friends, advice from magazines, and the discoveries of “British scientists.” We've compiled 10 popular myths about diets and weight loss and explained why they're untrue.
Myth 1: A healthy lifestyle means a perpetual diet.
In reality, we think we're in for endless self-denial, no desserts, and constant calorie counting. That's not entirely true: a diet is actually considered a temporary restriction of diet, usually with a specific goal, such as losing two kilograms or improving health. Most diets typically consist of a strange assortment of foods: buckwheat with kefir, coffee for breakfast, a tomato for lunch, and so on. You're unlikely to want to eat that for the rest of your life, and a healthy lifestyle isn't just a week, it's a lifetime commitment. A healthy diet doesn't mean starving yourself, but it does include a variety of healthy and delicious foods—you just need to learn how to choose and prepare them.
Myth 2: The fewer calories, the healthier the food.
In fact, olive, flaxseed, and other vegetable oils contain nearly a thousand calories per 100 grams. Yet, they're considered incredibly healthy. For example, many nutritionists recommend drinking one spoonful of olive oil in the morning on an empty stomach. These oils are also recommended for salad dressings, although they're even more caloric than lard. High-calorie doesn't always mean unhealthy. The key is to maintain a calorie deficit.
Myth 3: Anything you eat after 6:00 PM will turn into fat.
In fact, anything Cinderella eats will turn her into a pumpkin only if it's excess calories. This “legend” makes perfect sense: by evening, you've likely consumed all your calories, and the body will store the excess as fat. Meanwhile, the urge for tea and cookies or other unhealthy snacks usually hits us closer to nighttime. However, if you haven't consumed your daily calorie intake by 6 p.m., you can easily make up for lost time: there's no direct correlation between calories and the time they're consumed. However, this type of eating pattern is certainly bad for your stomach.
Myth 4: Fatty foods are evil
The truth is: 30% of your daily diet should come from fat. Without it, some fat-soluble vitamins can't be absorbed, and without it, your body's cells can't function. Even the brain is half fat, so don't make fat your enemy. Without enough fat, our nails and hair deteriorate, our skin dries out, and wrinkles form more quickly. However, a lack of fat still doesn't guarantee a slim figure. So instead of obsessively switching to low-fat foods, calculate your daily fat requirement and stick to it.
Myth 5. There shouldn't be any fat on the body.
In fact, such a statement is fraught with anorexia and will lead to nothing good: having a layer of fat on our bodies is essential for normal bodily function. Fat is needed for kidney function, and a layer of fat on the hips is natural for women, while women with a low BMI look gaunt and certainly unattractive. To get rid of excess fat, engage in cardio, which evenly burns fat where it's needed most. And remember that where fat accumulates depends on your individual body type.
Myth 6: All sweets are bad for you.
In fact, sugar is perfectly acceptable in moderation. Doctors recommend women consume no more than 4-5 teaspoons of sugar per day. Keep in mind that we're talking about added sugar, and remember that sugar is practically everywhere, including, for example, black bread, ketchup, mayonnaise, and so on. At the store, check the labels: fructose, sucrose, maltose, molasses, and corn syrup are all just sugar, just well-disguised. Excess sugar does lead to excess weight, dental problems, and a number of illnesses, but a piece of dark chocolate, a few apples, a handful of dried fruit, or even bananas, which for some reason we also tend to consider a very unhealthy fruit, are perfectly acceptable.
Myth 7: Some foods can help you lose weight.
The truth is: eating and losing weight is, of course, our long-held dream. However, blindly believing that pineapple, papaya, grapefruit, garlic, and seaweed will magically make fat disappear from our waistlines isn't worth it. There are no foods that directly burn fat. There are diets that can speed up your metabolism with a well-designed menu. But a slice of pineapple after a burger won't do the trick.
Myth 8: Healthy food is very expensive
In fact, unhealthy food is significantly more expensive, especially if you consider the potential consequences in advance. A healthy menu, however, doesn't just include asparagus, artichokes, and salmon every day. Many healthy foods, on the contrary, are inexpensive and quick to prepare. Consider the existence of healthy legumes (lentils, chickpeas), grains (pearl barley, bulgur, couscous, and regular buckwheat), and seasonal fruits and vegetables. Incidentally, chicken, which is healthy for any diet, is definitely cheaper than cold cuts, fatty pork, and cervelat.
Myth 9: Alcohol is beneficial in small doses
The truth: alcohol is addictive and contains a ridiculous amount of calories. The myth of a glass of dry red wine arose to justify our indulgences. Yes, good wine contains bioflavonoids, but the beneficial substances in a glass are always fewer than the harmful ones, especially for the liver. Want bioflavonoids? Eat grapes and blueberries, and save the alcohol for special occasions.
Myth 10: Anti-cellulite creams help you lose weight
The truth is: all anti-cellulite and fat-burning gels, creams, ointments, and other miracle cures will only be effective when combined with exercise and proper nutrition. Simply slathering yourself in even the most expensive cream and lying down on the couch won't produce any miracles. However, if you combine cosmetics with exercise regularly, you'll see improvements in problem areas faster than exercise alone.