With so many nutrition myths, it’s hard to know where to start. When it comes to diet and weight loss, we are bombarded with information and statistics on the internet. with so much contrasting information.We can sometimes feel overloaded and confused with all the information. Myths about fitness diet can make achieving your goals next to impossible.While some of these common suggestions and “Myths” aren’t completely false or meant to be disregarded, many are definitely misunderstood.
Top Seven Myths About Fitness Diet :
Myths about fitness – #1 Stress Make You Gain Weight !
The relationship between stress and overeating has been thoroughly researched. Researchers found that stress hormones like cortisol is the hormone that stimulates appetite. This hunger drives us to eat more and sometimes even binge.
We’ve all experienced this before, turning to food to cope with stressful situations in our lives. Further weight gain just adds more stress, which can lead to more overeating, and so the unhealthy spiral goes.
Fortunately, you can avoid this by taking action to keep cortisol levels in a normal range :
- Do things that you find relaxing, like reading a book, listening to calming music, or going for a walk.
- Get in your exercise. Research has shown that low-intensity exercise lowers cortisol levels .And while high-intensity temporarily exercise spikes it, it also causes physiological changes that help the body better deal with, and nullify, negative effects of stress.
- Get enough sleep.
- Cut back on the alcohol.
- Take Vitamin C.
- Take supplementation with glutamine may help reduce the negative effects of exercise stress
Try incorporating these simple stress busters into your lifestyle and you may be surprised how much better you feel and how much easier it is to prevent weight gain.
Myths about fitness – #2 Fruit Juice Is Good For You !
The general health advice to consume several servings of fruit every day has been around for a while, and this has led people to drink more fruit juice and juice-based drinks as a way to do this. While most fruits are healthy snacks,.The fact that fruit juices and smoothies that you buy in the store are almost all full of added sugar—some even have hundreds of grams of carbs per bottle, which is crazy.
Average sugar content:
- Fruit-flavored water: 2.4g per 100 mL / 5.8g per cup
- Fruit drinks: 8.8g per 100 mL / 21.1g per cup
- Juices: 10.7g per 100 mL / 25.7g per cup
- Fruit smoothies: 10.8g per 100 mL / 25.9g per cup
In many cases, drinking a glass of a fruit juice-based beverage is no better for your body than mixing a few cubes of sugar in water and drinking it. And, research has associated regular consumption of sugar-sweetened beverages with an increased risk of developing diabetes.
- Even if you make your own fruit juice, you are removing the flesh of the fruit, which provides fiber. The flesh is what makes you feel full and slows the digestion of the sweet sugars that make the juice taste good, so removing it makes it too easy to consume the calories of several servings of fruit without even realizing it.
- Eating 5 apples in one go would fill you up for quite a while; drinking the juice obtained from 5 apples would provide more or less the same amount of calories, but wouldn’t fill you up for nearly as long.
- When it comes to getting your daily serving of fruit, stick to eating whole fruits and drink water instead.
Myths about fitness – #3 Fruit Is Bad For You !
Many health experts claim that fruit can cause horrible things in the body due to the sugar molecule it contains, known as fructose.You can stay in the single-digit body fat percentages while eating over 100 grams of carbohydrate from fruit every day. (Apples, oranges, and bananas,etc)
Some pretty heavy claims have been leveled at fructose in the pop culture of nutrition and diet.Based on research, fructose has special qualities that directly induce fat storage and make it toxic to the liver.
Side Effects of Fructose :
- Increased amount of visceral fat (abdominal fat that gets packed between the organs, as opposed to fat that’s just under the skin).
- Increased fat production in the liver
- Decreased insulin sensitivity
- Elevated LDL (bad) cholesterol
- Increased triglyceride levels (fatty substances in the blood that, when elevated, increase the risk of heart disease and stroke).
How Much Fructose Should You Eat Every Day?
According to a meta-analysis of clinical trials evaluating fructose intake, 25–40 grams of fructose per day is totally safe.
- 3–6 bananas,
- 6–10 cups of strawberries,
- 10–15 cherries, or
- 2–3 apples per day.
- Or, as the sage old advice goes, a few standard servings of fruit every day.
You can avoid all the health complications associated with simple sugars like fructose by keeping your daily intake relatively low. The sources are many, but the effects are the same for agave, sucrose, honey, maple syrup, raw sugar, molasses, brown sugar, high-fructose corn syrup, turbinado sugar, and on and on.
Read Also : How to Deal with Depression ?
Myths about fitness – #4 Egg Yolks Increase The Risk Of Heart Disease !
The yolk contains half of the egg’s protein and most of its vitamins and minerals, and it helps with the digestion and absorption of the protein in the white. The reason often given for leaving out the yolk is that the cholesterol it contains increases the risk of heart disease. Reducing intake of dietary fats and cholesterol would reduce the risk of cardiovascular disease and that increasing intake would increase the risk. As egg yolks contain a fair amount of cholesterol (about 200 mg per yolk), the general recommendation became to avoid them altogether.
Researcher recommends that you eat less than 300 mg of cholesterol per day. Considering the cholesterol content of egg yolk, we’re clearly not supposed to eat much of it.
How Much Egg Yolk Should You Eat Every Day?
3 eggs per day for 12 weeks raised HDL-C levels (“good” cholesterol) without affecting LDL-C levels (“bad” cholesterol).
Benefits Of Egg Yolk :
- It also reduced various markers of inflammation, which can help prevent all manner of health problems and disease.
- risk of thrombosis (blood clotting that can disturb blood flow and cause heart attacks or strokes) also reduced by egg yolk.
- It reduced higher blood concentrations of two powerful antioxidants, lutein and zeaxanthin, which protect your eyes and skin from UV damage and prevent eyesight degradation.
Don’t buy into the egg yolk hysteria. The only reason to keep your intake low is when you’re restricting calories, but even then, including a couple yolks per day is a great way to get your healthy fats while reaping the other benefits of eggs.
Myths about fitness – #5 Diet Sodas Are Good For Dieting !
When it comes to advertising, names can be very misleading. To nobody’s surprise, research has associated regular consumption of sucrose-sweetened beverages (table sugar) with weight gain and obesity, type 2 diabetes (A chronic condition that affects the way the body processes blood sugar (glucose)), and metabolic syndrome.
As a result, many soda drinkers have switched to diet versions of their favourites, believing them to be a relatively healthy alternative.
By drinking diet soda, you reduce your caloric and fructose or sucrose intake, which are good things for both weight loss and general health. While that may be the case, research is showing that artificially sweetened beverages come with many of the problems of their sucrose-sweetened counterparts—and then some.
Researchers also showing that sucrose-sweetened and artificially sweetened beverages increase the risk for type 2 diabetes.
Why Artificial Sweeteners Have This Effect ?
- Increases in sweet preference and appetite have been linked with increased consumption of artificially sweetened beverages.
- Aspartame, one of the most commonly used artificial sweeteners, produces a similar insulin response as sucrose.
- Regular use of artificial sweeteners has been shown to increase both triglyceride and blood glucose levels, which, over time, can cause various types of disease.
If you just stay away from sweet drinks altogether, you’ll avoid the many potential health risks they carry.
#6 Salt Is Bad For You
Salt has gotten a pretty bad rap over the years. It’s blamed for high blood pressure, heart attacks and stroke, water retention, and other health nightmares.
RECOMMENDED SODIUM INTAKE, AND ACTUAL INTAKE-
- The Institute of Medicine recommends 1,500 milligrams of sodium per day as the adequate intake level for most adults, with an upper limit of 2,300 mg per day 213 .
- Most people eat a lot more than this. According to the CDC, the average American ages 2 and up eats 3,436 milligrams of sodium per day 214 .
- Over-consumption of sodium is surprisingly easy. A teaspoon of table salt contains a whopping 2,300 mg of sodium.
- One teaspoon per day is the recommended upper limit of sodium intake.
5 SIMPLE WAYS TO CUT BACK ON THE SODIUM
A few simple ways to decrease your daily sodium intake are as follows:
- No canned or pre-packaged foods (salt is used as a preservative)
- No deli meat ( full of sodium)
- Reduce your use of table salt and spices. Use a salt substitute like potassium chloride instead. Many spices are high in sodium as well–use them sparingly.
- Watch out for sauces and salad dressings, many of which contain a lot of sodium.
- Reduce your intake of cheese, which is often quite high in sodium.
It’s also worth noting that ensuring your body gets enough potassium is important. As it helps balance cellular sodium levels by pumping it out of the cells. Most of us eat way too much sodium but an average of 2,500 mg of potassium per day. Which is about half of the daily recommendation for adults 216 . Some good natural sources of potassium are bananas, avocados, fish, and beans. You can also buy potassium tablets to take as a supplement, if necessary.
Last Myth #7 One Cheat Day Per Week Is Okay !
Many diets give you one day per week to “cheat” and claim that eating. Whatever you want on these days won’t interfere with your fat loss. Some even claim an occasional overindulgence may actually speed it up.
There are much smarter ways to go about cheating :
- The first is to think in cheat meals, not days. No sensible diet should include entire days of overeating, but a single bout of overeating per week is actually advisable when you’re dieting to lose weight.
- More important are the effects cheating has on the hormone leptin, which regulates hunger, your metabolic rate, appetite, motivation, and libido and serves other functions in your body
What you really want from a cheat meal is a leptin boost. Eating carbohydrates is the most effective method. to that is eating protein (high-protein meals also raise your metabolic rate). Dietary fats aren’t very effective at increasing leptin levels, and alcohol actually inhibits it.
Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.Arnold Schwarzenegger