Recently, many different types of diet have been popping up left and right. Be wary of them, listen to the rhythm of your body. Don’t let a diet ruin your health. It’s always best to first ask a nutritionist.
One beautiful day, you meet up with an old friend and, wow, they’re skinnier now. Apparently, they have been doing diet A. On another day, you meet up with another friend, who succeeded using diet B. So then, you start to consider, which one should you follow?
Getting the ideal and slim body is every people’s dream. But sometimes, people achieve it incorrectly. This is because many of them do not understand metabolism and how the body works.
Nutritionists are the right people to ask about a proper diet to give you not just the ideal body of your dreams, but also a healthier one. Let’s look at some widely believed myths on diet!
1. Carbs are your biggest enemy!
It’s true that a low carb diet helps with body weight faster. But remember, carbohydrates are a vital source of energy. Carbohydrates are to us like fuel to a car. They get broken down into glucose, which is our bodies’ fuel. Don’t let your body’s fuel tank go empty. Your body still needs carbohydrates. Nutritionists recommend consuming complex carbohydrates, which could be found in seeds, fruits, vegetables, and nuts. Whole grains are also highly recommended for their nutritional value and fiber content.
2. Losing weight faster is better!
A super strict diet may quickly bring down your weight. But what are the consequences? The body becomes starved and malnourished. Drastic weight loss does not mean the fat is gone. Fat is very hard to burn in a short amount of time. Instead of calories, your body loses water. So now, you’re hungry and malnourished without having lost any fat.
Drastic loss of weight is often attributed to various health problems. The lost of 0,9-1,4 kilograms per week can trigger an imbalance of electrolytes, which is life-threatening. Research even shows that weight returns and increases quicker after a drastic weight loss. Other effects are hair fall, irregular periods, constipation, headaches, fatigue, irritability, dehydration, malnutrition, and gallstones.
3. Fatty foods increase body weight!
Fat is an important substance in our food. The body cannot process vitamins A, D, E, and K without the help of fat. It is very important to keep some fat in your diet. It would be better to know the “good” fats and the “bad” fats. Examples of where “good” fat (unsaturated fat) can be obtained is in salmon, tuna, avocados, olive oil, canola oil, peanut oil, and corn oil. Fats are still very much needed by our bodies. It is highly recommended to keep unsaturated fat in your diet.
4. Eating after 6 in the evening is bad!
In truth, our body does not know whether it is 6 am in the morning or in the evening. Experts believe that calories are calories no matter when you eat. An increase in body weight is due to an excess calorie intake, where more calories are consumed than burned. The most important thing is how much calories you consume. Nutritionists suggest eating in smaller portions instead of skipping meals.
5. Milk is fattening!
Many people are afraid of consuming dairy products like they are of carbohydrates. In fact, there is no real reason to avoid cow’s milk. Milk contains many important substances like potassium, iron, vitamin A, calcium, magnesium, iodine, zinc, and vitamin B2.
Choose low-fat or non-fat milk, and other derivatives of milk like yoghurt and cheese, because they contain the same amounts of calories as regular milk with a lower fat content. Low-fat milk contains 1% fat and non-fat milk contains less than 0,5%.
Choose a safe diet
So, if you want to diet, do it safely and don’t believe in dieting myths. Experts state that the safe weight loss margin is 0,5 kg to 1 kg a week. Consume 500-1000 less calories a day. Count your calories, eat in smaller portions, eat more fruit and vegetables, exercise for at least 150 minutes a week, avoid snacks and sweet foods, and reduce fat consumption to less than 30%. But remember, each individual has a different metabolism. It is always best to consult to a nutritionist before starting a diet.