We separate some common food fallacies from the facts.
1 Carbs make you fat
Carbohydrates don’t make you fat; extra calories do, whether eaten as carbs, fats, or protein. Besides, carbs include vegetables, fruits and whole grains, all important in a healthy diet. When it comes to carbs, it’s easy to overeat, so watch your portion size.
2 Dairy can help you lose weight
It’s a popular belief that calcium helps the body break down fat more efficiently, stimulating weight loss, but studies regarding this have been inconclusive. Go ahead and eat dairy, but stick with low-fat products, which are lower in calories and unhealthy saturated fats. If dairy products don’t agree withyou, get your calcium from fortified soy milk; fortified orange juice; dark green, leafy vegetables; and certain fish, such as salmon.
3 Low-fat or no-fat diets are good for you
Low fat or fat free doesn’t always mean low in calories so it’s important to check the calorie content of foods. Be careful not to cut out fat altogether as the body needs fat for energy, tissue repair and to transport vitamins a, D, e and K. rather cut down on saturated fats and eat unsaturated fats.
4 Your metabolism is to blame
A slow metabolism is no excuse for you being overweight. in fact, recent studies revealed that fat people have faster metabolisms and burn off more energy than slimmer people, simply to keep their bodies going.
5 You gain weight when you stop smoking
While nicotine does speed up the metabolism, its effect is small. It’s far healthier to be an overweight non-smoker than not bother giving up because you think that you will put on weight. Just be cautious that you don’t replace your cigarettes with calorie-laden comfort foods.
6 Night eating is bad
Your body digests and uses calories the same way morning, noon and night, but there are valid reasons to avoid that late-night snacking. The snacks you grab when you’re tired are usually unhealthy. Also, night eaters tend to overeat as they’ve skimped on food during the day.
7 All vegetable oils are heart healthy
Some are, some aren’t. Coconut, palm and palm kernel oils are sources of saturated fats, which can raise blood cholesterol levels and be detrimental to heart health. Hydrogenated vegetable oils, such as those in hard margarine, can raise blood cholesterol levels. Healthier oils include olive, canola, peanut, sunflower and corn oil.
8 Coffee is bad for you
Coffee has a lot of good things going for it. As well as giving you a brain boost, its antioxidant function appears to increase insulin sensitivity. Studies suggest coffee may lower the risk of Parkinson’s disease, colon cancer, cirrhosis and gallstones. two to three cups a day is fine for most but cut back or switch to decaf if you suffer adverse symptoms. If you’re pregnant or low on calcium, consult your doctor.
9 Eggs are not good for your heart
Saturated and trans fats in a person’s diet, not dietary cholesterol, are more likely to raise the risk of heart disease. Eggs offer lean protein and vitamins a and D, and are inexpensive and convenient. If you eat an egg, just avoid cholesterol in other foods you eat that day.
10 Small, frequent meals are best
Food intake has hardly any effect on the speed of the metabolism. what most affects metabolic rate is body composition and size – more muscles and bigger bodies burn more calories. So start lifting a few weights or go to a Pilates, body-sculpting or power-yoga class two or three times a week.