4 myths about nutrition, because of which you can not lose weight
Food / / December 19, 2019
There are many myths about when you need to eat to lose weight, but some of these rules did not help to lose weight. And even when they seemed to help, this is not happening for the reasons that you think.
1. Breakfast - the most important meal
For years, everyone, especially companies producing cereals and flakes, touted the benefits of breakfast. It is assumed that it helps not to overeat, starts our metabolism and generally solves all problems with weight.
But here's the catch: most of the studies about the benefits of breakfast is quite biased. An article published in the "American Journal of Clinical Nutrition"Belief beyond the evidence: using the proposed effect of breakfast on obesity to show 2 practices that distort scientific evidence., Confirmed that the majority of studies on the connection missed breakfast and excess weight was carried out with the sole purpose to discover that same link.
Moreover, some of these studies were funded by the food industryMeal frequency and energy balance.Including cereal producers who are interested in us to buy their products.
Output: eat breakfast or eat - your business. The main thing is that it is and how much you eat, and what kind of lifestyle leads.
2. You need to eat small meals every 2-3 hours
It is believed that it supports the right metabolism. However, this is not true. Small portions have no effect on the metabolism. There are people who eat the more, the hungrier you become. As a result, they consume in small portions even more calories than if they ate three times a day, but over and over.
On the other hand, some people are psychologically easier if they do not have to limit yourself to two or three meals, especially if the diet given to them hard. This schedule helps not to overeat in the evening.
Output: As noted in the study, published in the "British Journal of Clinical Nutrition"The Effect of Breakfast Type on Total Daily Energy Intake and Body Mass Index: Results from the Third National Health and Nutrition Examination Survey., All body processes calories regardless of whether they come from three large servings or six small ones. Frequent food techniques simply help regulate appetite.
3. You need to eat immediately after exercise
Among the fans of weightlifting it is of the opinion that within an hour of exercise it is necessary to replenish the supplies of energy or protein shake carbohydratesOtherwise all the work in the gym will go down the drain. Not all sure of this, but the majority in any case trying to eat.
Fortunately, a study published in the "Journal of the International Society of Sports Nutrition", has clarified this questionNutrient timing revisited: is there a post-exercise anabolic window?. In most cases, it does not matter exactly when you eat after a workout. The main thing - a square meal for the day (ideally meal should contain carbohydrates and proteins).
If you have not eaten for several hours after exercise, do not worry, nothing will happen to your muscles. It can affect only if on the same day you expect more physical activity.
The authors of that study in interview Born Fitness They said that if you eat before a workout, you can safely do not eat after six hours.
Output: To achieve the best results, it is much more important to use the right amount of protein and calories and do not forget to rest.
4. Dining need a few hours before bedtime
You've probably heard that you can not eat after five or six in the evening, because the calories obtained at this time is automatically postponed and will turn to fat. But most of the rules relating to diet, invented in order to adjust our eating habits.
Usually in the evening we would like to eat pizza, sweets and similar high-calorie foods, from which you can really gain weight. Convincing yourself that you can not eat anything after a certain time, you just help yourself to control the amount of calories consumed.
Output: If you do not suffer from digestive problems, feel free to eat when you want it.