If you do not know whether to believe or not the programme for a healthy diet and nutrition read our material. Learn more about nutrition and help you learn more about the myths and encouraging healthy nutritional habits.
The list of the most common myths about nutrition
Fashion diet leads to a permanent reduction in weight.
Skips food is a good way to reduce weight.
"I can lose and everything that I want"
Consumption of food after 20.00 adds to the weight.
Some products, such as pineapple, grapefruit, celery and cabbage soup can burn fat and reduce weight.
Natural Products and vegetable diet safe and effective.
Peanut oil, and if you lose, you should not have them.
Consumption of red meat is harmful to your health and make it difficult to reduce weight.
Fresh fruit and vegetables more nutritious than frozen or crushed.
Starch fat and should limit its use in reducing weight.
Fast Food (in food) bad choices, so you should not eat during the diet.
Fish contains no fat or cholesterol.
The protein / low carbohydrate diet, a healthy way to weight loss.
Dairy products cause obesity and unhealthy.
Malozhirnye and obezzhirennye-means without calories.
"Vegetarian" means a stable weight loss and health.
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Myth 1
Fashion diet leads to a permanent reduction in weight.
Fact
Fashion diet is not the best way to reduce weight and maintaining it. The plan promises to power often help you quickly lose a large number of weight or you said that to reduce weight must remove from the diet necessary organism products. Nevertheless, you may be on the diet to lose weight, though most of them are harmful to health, as well as exclusive products necessary for your body. Fashionable diet may restrict or prohibit the consumption of good food, so many people are tired of such diet and gaining weight lost in the future.
Studies have shown that the loss of 200 grams. up to 1 kg per week, with good nutrition and exercise is the best way to weight loss and retention. By changing your habits for the better in diet and physical activity, you will adhere to a healthy lifestyle, and control their weight. You also reduce the risk of heart disease, high blood pressure and diabetes.
Myth 2
Skips food is a good way to reduce weight.
Fact
To your body working as it should, it needs a certain amount of calories and nutrients each day. If you skip meals receptions during the day, you will repay the missing calories, perekusyvaya sedaya or more in the next meal. Studies have shown that people tend diaper breakfast weight than those who eat nutritious breakfast. A healthy way to weight loss, frequent reception of small servings of food, including a variety of nutrients, malozhirnuyu and low-caloric food.
Myth 3
"I can lose and everything that I want"
Fact
This is not always true. You can have whatever you want and lose. But you still need to limit the number of calories per day, largely reducing the amount of food. While you try to reduce weight, you can have your favorite food to long stay of food to eat. You need tratitbolshe calories for weight loss.
Myth 4
Consumption of food after 20.00 adds to the weight.
Fact
It does not matter what time of day you are eating, it is important how much you eat during the whole day and how much exercise you do to increase or reduce weight. No matter where you are eating too many calories your body will turn into fat. If you want refreshments at night, you think about how many calories you have ate the day.
Avoid perekusyvat when doing other cases, for example, see the TV, playing video games or sitting at a computer. If you added perekusyvaete or in the kitchen or the dining room, you will be less scattered, and will know how much you ate (if you want and refreshments and watch TV, grab a small amount of food, such as a couple than fatty crackers or fruit).
Myth 5
Some products, such as pineapple, grapefruit, celery and cabbage soup can burn fat and reduce weight.
Fact
No such products, which burn fat. Some products with the effects of caffeine can increase metabolic rate (the speed at which the body burns energy or calories) for a short time, but this was not the cause of weight loss. The best way to reduce weight is to reduce calorie intake and increasing physical activity.
Myth 6
Natural Products and vegetable diet safe and effective.
Fact
Products named "natural" or "herbal" is not necessarily safe. These products are not always scientifically tested and proved that they were harmless and effective.
Some vegetable or other natural products can be unsafe when combined with other drugs or could harm people with a certain medical condition. Ask your doctor or a dietitian at our centre, before using any plant or natural products for weight loss.
Myth 7
Peanut oil, and if you lose, you should not have them.
Fact
Despite the high number of calories and fat, most (but not all) of nuts contain a small amount of saturated fats. The rich fat-a type of fat that can lead to high levels of cholesterol in the blood and increase the risk of heart disease.
Nuts is a good source of protein and fibre in the diet and do not contain cholesterol. In small quantities of nuts can be part of a healthy weight loss program. (30-gram piece of various nuts, which is about 1 / 3 cup contains 170 kcal).
Myth 8
Consumption of red meat is harmful to your health and make it difficult to reduce weight.
Fact
Red meat, pork, chicken and fish contain some saturated fat and cholesterol. But they also contain substances needed for health, such as protein, iron and zinc.
Use lean meat (meat containing no visible fat) in small quantities can be part of a programme to reduce weight. Feed-60-90 g cooked meat, which is about the size deck of cards. Select pieces of meat with low fat before cooking srezayte all visible fat.
Myth 9
Fresh fruit and vegetables more nutritious than frozen or crushed.
Fact
Many fruits and vegetables naturally low-fat and cuisine. Frozen and crushed fruit, and vegetables are the same nutrients as fresh. Frozen and crushed products often packaged immediately after harvest, leaving most nutrients. Fresh produce can sometimes lose nutrients from the effects of light and air and the prolonged storage.
Myth 10
Starch fat and should limit its use in reducing weight.
Fact
Potatoes, rice, pasta, bread, beans and some vegetables (such as sweet potatoes, turnips, beets and carrots) are rich in complex carbohydrates (starch). Starch-one of the important sources of energy for your body.
The food containing starch can be little fat and low-calorie. It is oily and vysokokaloriynoy when you consume it in large quantities or she is prepared with butter or other fat supplements such as butter, cheese or mayonnaise. Try to avoid fatty condiments and Starches choose fiber-rich products such as integral cereals, beans and pears.
"Dietary recommendations for Americans" recommends 6-11 servings a day of bread, cereals, rice and pasta, even when you are trying to reduce weight. One portion size can be one piece of bread, 30 grams of ready-to-eat cereals, or 1 / 2 cup of pasta, rice or cooked cereals.
Myth 11
Fast Food (in food) bad choices, so you should not eat during the diet.
Fact
Fast Food to share skills can become part of your weight loss program. Choose salads and foods cooked or grilled instead of fried foods, which contain a lot of fat and vysokokaloriyna. Potreblyayte vysokokaloriynuyu and fatty foods, such as lettuce, a fat mayonnaise refilled, only to the minimum.
The consumption of fried food fast Foudah (such as potato fries), or other fatty foods, such as chocolate may only occasionally.
Myth 12
Fish contains no fat or cholesterol.
Fact
Although all fish contain some amount of fat and cholesterol, most fish contain low number of saturated fat and cholesterol than beef, pork, chicken and turkey. Fish is a good source of protein. Fish containing a large amount of fat (such as Butter, salmon, mackerel, sardines, herring and anchovy) rich in omega-3 fatty acids. These fatty acids were studied because they can reduce the risk of heart disease. Grilled or baked fish (instead of fried) can be part of your healthy nutrition programs.
Myth 13
The protein / low carbohydrate diet, a healthy way to weight loss.
Fact
The protein / low carbohydrate diets provide you most calories each day from protein food (such as meat, eggs and cheese) and the small number of calories from carbohydrate food (such as bread, pasta, potatoes, fruits and vegetables). People often tired of these diets, as they like vegetarian diet, which is not allowed at all is allowed in very limited quantities. These diets often lack essential nutrients in carbohydrate foods.
Most of these diets can consume food containing a large amount of fat, such as bacon and cheese. Fatty diet may raise cholesterol, which increases the risk of heart disease and certain types of cancer.
The protein / low carbohydrate diet can lead to rapid weight loss, but most of that weight is water, and muscle mass, not fat. You lose water, because your kidneys trying to get rid of the products of protein and fat, called ketonovymi bodies.
This is not a healthy way to reduce weight! It overrides your kidneys and can cause dehydration, headaches and difficulty breathing. You can also feel nausea, fatigue, weakness and dizziness. Accumulation ketonovyh bodies in the blood can lead to increased levels of uric acid, which can cause gout (joint disease), and education kidney stones. Ketoz can be very risky for pregnant women and people with diabetes.
Following the low-calorie diet, in which the balance of carbohydrates, proteins and fats, you will also reduce the weight without harming your body. This is more likely to help you keep your weight.
Myth 14
Dairy products cause obesity and unhealthy.
Fact
Dairy products contain many nutrients needed for your body. They contain calcium that helps to increase bone in children and the maintenance of bone strength and health in adults. They also contain vitamin D to help your body absorb calcium and proteins, which build muscle mass and help your internal organs to work.
Malozhirnye obezzhirennye and dairy products as nutritious as tselnomolochnye products, but they contain less fat and calories. Pick malozhirnoe and skimmed milk, cheese, yoghurt and ice cream, low fat.
And people who can not absorb lactose (a type of sugar found in milk and other dairy products) may be used without laktoznye dairy products. They are as good sources of protein and calcium. If you are sensitive to certain milk products, however, you can have others, such as yoghurt, hard cheese, milk and skim milk curd. Other good sources of calcium : dark leafy vegetables (spinach), Calza containing juice, bread and soya products (such as tofu) and preserved fish with soft bones (eg Package, salmon).
Many people are about the use of butter and margarine. The use of large quantities of food high in saturated fats (such as oil) due to increased cholesterol levels in blood and increases the risk of cardiovascular disease. Some studies have shown that a large number of "trans fat" can cause a high level of cholesterol in the blood. Trans fats found in margarine, crackers, cookies and other snacks made with gidrogenezirovannym oil. Trans fats are formed when vegetable oil ossifies into a margarine, a process called hydrogenation. " Further research is needed to determine the impact of trans fats on the risk of cardiovascular disease. Products high in fat, such as butter and margarine should be used in small quantities.
Myth 15
Malozhirnye and obezzhirennye-means without calories.
Fact
Remember that most fruits and vegetables naturally contain little fat and calories. Other malozhirnye and obezzhirennye products can also have a lot of calories. These products often contain a lot of sugar, flour or starch, as a stiffener for improved taste. These ingredients add calories that lead to a set of weights.
Malozhirnye and obezzhirennye kaloriyny products are generally less than the same piece of fatty products. The number of calories depends on the amount of carbohydrates, protein and fat in food. Carbohydrates and proteins contain about 4 kcal / gram, and fats contain about 2 times greater (9 kcal / g).
Myth 16
"Vegetarian" means a stable weight loss and health.
Fact
Vegetarian diet may be beneficial to health, as they are usually reduced saturated fats, cholesterol and high concentrations of plant fibers. By choosing vegetarian diet low in fat, you can help themselves to reduce weight. But vegetarians, as are not vegetarians can choose "not correct" products containing calories, and do not contain the nutrients. Confectionery, chips and other fatty, vegetarian foods consumed in small quantities.
Vegetarian diet must be carefully planned, as well as non-vegetarian, to be sure that they provide the necessary nutrients. Vegetarian diets provide your body all the nutrients in the right amounts, unless you carefully and correctly will select products. Plants, especially fruit and vegetables, the main sources of nutrients in vegetarianism. Some vegetarian diets (such as those that include eggs and Health Food) include animal sources of nutrients, while the other (vegetarian diet) does not contain animal food. Iron, calcium, vitamin D, vitamin B12 and zinc found mainly in foods of animal origin. Here is a list of some products containing the nutrients these :
Iron : cashew nuts, tomato juice, rice, tofu, lentils and beans.
Calcium : dairy products, calcium-fortified soy milk and orange juice, tofu, cabbage and broccoli.
Vitamin D : milk and soy milk, a small amount of sunflower oil
Vitamin B12 : eggs, dairy products, soy milk, grains and soya products (they obezzhirennye and cuisine, but a lot of protein)
Zinc : integrity cereal grains (especially seeds and bran), eggs, dairy products, nuts, tofu, leafy vegetables (lettuce, spinach, cabbage) and root vegetables (onions, potatoes, carrots, celery, dogs).
Vegetarians should consume a variety of foods throughout the day to get enough protein. Herbal foods containing a lot of protein, so-lentils, tofu, nuts, seeds, soya products and peas.
