20 common myths about proper nutritionBy Pictolic https://pictolic.com/en/article/20-common-myths-about-proper-nutrition
Today, proper nutrition is at the top of popularity. More and more people are becoming adherents of a healthy lifestyle and giving up bad habits.
What does it mean to "eat right"? Eat a balanced diet and allow yourself easy indulgences or set strict restrictions by excluding a number of products from the diet? Does a healthy lifestyle consist only of proper nutrition?
The more popular this topic becomes, the more myths appear around it. And it is often not so easy to understand a large flow of information. We have found for you the 20 most common myths about proper nutrition and debunked them.
1. The less fat in the product, the more useful it is
Fats are considered the worst enemies of the figure. And in vain. These substances are vital for the body. Only trans fats and saturated fats are harmful. And vegetable and animal fats in a moderate amount must necessarily enter the body. These are, for example, fish, nuts, fermented milk products.
2. Fruit juices are as healthy as fresh fruits
It is widely believed that fruits are very useful in absolutely any form. However, there is still a difference. The juices contain almost no valuable fiber, and the concentration of vitamins and minerals drops noticeably. That is why it is better to give preference to fresh fruits. By the way, we are talking about freshly squeezed juices. You can safely forget about packaged nectars from the store forever. They contain too much sugar, preservatives and other food additives.
3. Proper nutrition is tasteless
People who know about proper nutrition only by hearsay, sometimes give completely absurd arguments in favor of their laziness and lack of willpower. Proper nutrition is not tasteless food.
You can experiment and find new interesting combinations and dishes for yourself. For example, stuffed vegetables.
4. Healthy food is expensive
Another favorite excuse of opponents of a healthy lifestyle is the statement that in order to eat properly, you need to have untold riches. This is a myth. Proper nutrition can be quite affordable. For example, the price of cereals and seasonal vegetables is quite acceptable. It is not necessary to buy products marked "organic". This does not always mean that you really have something useful in front of you.
5. Reducing calories is the only way to lose weight
It is quite natural and logical to reduce the number of calories if you want to lose weight. Only if we are not talking about starvation diets. The diet should remain balanced and complete. You should consume a little less calories than you spend during the day. To see a good result, it is also necessary to include physical activity and sports in your schedule.
6. Sushi and rolls are a dietary product
By themselves, sushi and rolls will not cause much harm to the figure. Although white rice, which is used to prepare this product, is not a leader among dietary products. The greatest danger is still represented by soy sauce, without which no lunch or dinner in a Japanese restaurant can do. It is very high in calories and will not help to get a flat stomach in any way.
7. Snacking is harmful
Snacking is not a harm, but an absolute necessity. They should be present in the diet of every healthy person, because during the day it is necessary to replenish the reserves of vivacity and energy. It is only important to be able to choose these snacks correctly. Chocolate bars and other sweets are not suitable.
8. Diet soda is useful
Smart marketers who came up with diet Coca-Cola do not get tired of convincing us that it does not contain any extra calories. Someone willingly believes the tricks and believes that sweet soda fits perfectly into the canons of a healthy diet. This is not true. In dietary products, even more dyes, preservatives and sugars are often added to kill the peculiar taste.
9. You should buy only organic products
This item is very similar to the previous one. Labels and labels on products that proudly say "100% natural" or "organic" often have nothing to do with reality and do not differ in any way from their usual counterparts. Such labels are designed to stimulate sales rather than objectively evaluate the composition of a particular product.
10. Carbohydrates should be reduced or excluded from the diet
Losing weight mistakenly dislike not only fats, but also carbohydrates. In the case of the latter, there were also misunderstandings and distortions. Carbohydrates are different: simple and complex. It is better to really minimize the consumption of simple carbohydrates, since the feeling of satiety after them quickly passes. And complex carbohydrates, on the contrary, should definitely be included in the diet if you decide to start eating right.
11. Fresh vegetables are healthier than frozen ones
Modern freezing technologies allow you to preserve absolutely all vitamins, minerals and other useful substances in the composition of vegetables. This is especially true in the winter season, when vegetables and fruits of not the first freshness fall on the shelves, in which there is practically no benefit.
12. All chocolate without exception is harmful
If you come to a quiet horror from the very thought of chocolate, it's time to reconsider your opinion. Not all chocolate harms the figure. There is bitter chocolate, which has a lot of vitamins. It strengthens the immune system, stimulates mental activity, improves the functioning of the cardiovascular system. So one slice of bitter chocolate in the morning will only benefit.
13. Granola is always nutritious and useful
This popular snack, which came to us from the United States of America, is considered one of the most nutritious snacks. However, this product is not always really useful. The composition of granola sometimes contains artificial sweeteners designed to reduce the caloric content of the product. They, in turn, only provoke an increased appetite and a desire to eat more than necessary. Choose granola carefully.
14. The fewer meals, the better
The less you eat, the more your body leaves in reserve. For a person, two meals a day is not enough. Even if they are very large and satisfying. This is even worse. The stomach stretches, and excess calories turn into fat. Ideally, there should be about five or six meals: a full breakfast, lunch, dinner and two snacks during the day.
15. You need to forget about sweets
For some reason, it is believed that with proper nutrition, you need to forget about sweets once and for all. First, everything should be in moderation. Sometimes you can treat yourself and allow yourself to eat a piece of your favorite delicacy until 12:00. Secondly, who said that sweets are only harmful food? Choose for yourself something delicious from healthy snacks for a sweet tooth.
16. Separate meals will definitely help you lose weight
Nature has programmed man and his digestive system for a mixed diet. The stomach and pancreas in the process of eating produce a whole set of enzymes that are able to digest proteins, fats, and carbohydrates at once. It is not scientifically proven that separate nutrition is more effective in the fight against excess weight. Studies show that there are no advantages of such a system, except for psychological ones. When eating separately, a person carefully monitors the portion and, as a result, puts less food on himself.
17. Black bread is healthier than white bread
This is not always the case. The dark color of bread may mean not a high content of fiber in it, but the effect of caramel dyes. As for the calorie content, it is almost identical for black and white bread. Bread with bran and whole grain is really useful.
18. You should not eat after six
A popular rule that can not be followed in any way. Especially when you consider that with the modern rhythm of life, many people go to bed only by midnight. It is not recommended to eat three to four hours before bedtime. This is necessary so that the body rests, and does not process your food.
19. To kill your appetite, you need to eat a fruit
Fruits are very useful, which means that they can suppress the feeling of hunger if it suddenly overtakes you. It is better, however, not to do this. The fact is that sweet and at the same time low-calorie fruits, like apples or oranges, can awaken a wolfish appetite, causing the blood sugar level to jump. After such a snack, the insulin level will be elevated for some time. It is much more effective to drink a cup of unsweetened green tea.
20. Oatmeal is the most healthy breakfast
This myth is only half true. Oatmeal is useful only if you cook it from coarse oats. This is not sold in all stores and supermarkets. Processed oatmeal is mostly devoid of its useful properties and does not saturate the body as much as we would like. Also avoid instant cereals. This is not a source of useful substances at all.