October 11, 2022 | Sara Shoukat Ali


Meal and Diet Myths

Myth: "I can lose weight while eating anything I desire."

Fact: To lose weight, you really want to utilize more calories than you eat. Eating any sort of food you is conceivable need and lose weight. You want to restrict the quantity of calories you eat consistently and additionally increment your everyday physical activity. Segment control is the key. Take a stab at eating more modest measures of food and picking food sources that are low in calories.

Myth: Skipping meals is a decent approach to lose weight.

Fact: Studies show that individuals who skip breakfast what's more, eat less times during the day will quite often be heavier than individuals who have a solid breakfast and eat four or five times each day. This might be on the grounds that individuals who skip meals will quite often feel hungrier later on, and eat more than they regularly would. It might likewise be that eating quite a large number little meals over the course of the day assists individuals with controlling their cravings.

Myth: Low-fat or fat free means no calories.

Fact: A low-fat or fat free food is in many cases lower in calories than a similar size part of the full-fat item. Yet, many handled low-fat or sans fat food varieties have similarly however many calories as the full-fat adaptations of similar food varieties — or much more calories. They may contain added sugar, flour, or starch thickeners to further develop flavor and texture after fat is eliminated. These fixings add calories.

Myth: Certain food varieties, similar to grapefruit, celery, or cabbage soup, can consume fat furthermore, cause you to lose weight.

Fact: No food varieties can consume fat. A few food sources with caffeine might accelerate your digestion (the way your body utilizes energy, or calories) for a brief time frame, yet they try not to cause weight loss.

Myth: Starches are fattening and ought to be restricted while attempting to lose weight.

Fact: Many food varieties high in starch, similar to bread, rice, pasta, oats, beans, organic products, and a few vegetables (like potatoes and yams) are low in fat and calories. They turn out to be high in fat and calories when eaten in enormous segment sizes or when covered with high-fat garnishes like margarine, acrid cream, or mayonnaise. Food varieties high in starch (likewise called complex carbs) are a significant wellspring of energy for your body.

Myth: High-protein/low-starch slims down are a solid method for getting more fit.

Fact: The drawn out wellbeing impacts of a high-protein/low starch diet are obscure. However, getting the majority of your everyday calories from high-protein food varieties like meat, eggs, and cheddar isn't a balanced eating plan. You might be eating an excessive amount of fat and cholesterol, which might raise heart illness risk. You might be eating too couple of organic products, vegetables, and entire grains, which might prompt constipation due to absence of dietary fiber. Following a high-protein/low-sugar diet may likewise cause you to feel nauseous, tired, and weak.

Myth: Eating after 8 p.m. causes weight acquire.

Fact: It doesn't make any difference what season of day you eat. It is what and the amount you eat and how much physical activity you do during the entire day that decides whether you gain, lose, or keep up with your weight. No matter when you eat, your body will store additional calories as fat.

Food Myths

Myth: Dairy products are fattening and unhealthy.

Fact: Low-fat and fat free milk, yogurt, and cheddar are similarly just about as nutritious as entire milk dairy products, yet they are lower in fat and calories. Dairy products have numerous nutrients your body needs. They offer protein to assemble muscles and assist organs with working appropriately, and calcium to fortify bones. Most milk and some yogurt are fortified with vitamin D to help your body use calcium.

Myth: "Going vegan" signifies you are sure to lose weight and be better.

Fact: Research shows that individuals who follow a by and large, eat less calories also, less fat than non-vegetarians. They additionally tend to have lower body weights comparative with their levels than non-vegetarians. Picking a vegan eating plan with a low fat substance might be useful for weight misfortune. However, vegans — like non-vegetarians — can make food decisions that add to weight gain, such as eating enormous measures of high-fat, unhealthy food sources or food varieties with practically no nutritional worth.

Myth: Eating red meat is bad for your wellbeing and makes it harder to lose weight.

Fact: Eating lean meat in modest quantities can be part of a solid weight-misfortune plan. Red meat, pork, chicken, furthermore, fish contain a few cholesterol and saturated fat (the least solid sort of fat). They likewise contain sound nutrients like protein, iron, and zinc.

Physical Activity Myths

Myth: Lifting weights is certainly not an effective method for losing weight because it will make me "build up."

Fact: Lifting weights or doing exercises like push-ups and crunches consistently can help you construct solid muscles, which can assist you with consuming more calories. To strengthen muscles, you can lift weights, utilize huge elastic groups (opposition groups), do push-ups or sit-ups, or do family or yard undertakings that make you lift or dig. Doing strengthening exercises 2 or 3 days seven days won't "beef you up." Just extraordinary strength preparing, alongside certain hereditary qualities, can fabricate huge muscles.


Picking a Safe and Successful Weight-loss Program gives a list of things to search for while picking a protected and successful weight-misfortune program, as well as a list of inquiries to pose to program suppliers. Tips to Help You Get Active gives suggestions to beat a portion of the natural, individual, and wellbeing related barriers to making physical activity a section of one's regular daily schedule.


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Sara Shoukat Ali

MS in molecular biology & currently working in Queen Mary College as a lecturer