When it comes to recommendations for proper nutrition for weight loss, it is very easy to get confused by conflicting information. New research may contradict research that appeared only a few years ago and will be replaced by even more recent facts soon after publication.
Like many beliefs about weight loss nutrition, this probably came about because it worked for many people, but the reality is much more complex. Unfortunately, there is no magic equation or simple formula for healthy weight loss. This myth is valid because it allows you to focus on reducing calories with the hope of achieving results in weight loss in a short period of time. However, this is a false hope that contributes to unrealistic expectations. The relationship between changes in calorie intake and weight loss is not linear. As the daily amount of calories consumed increases or decreases, the body's metabolic systems adjust to compensate for the change. This doesn't mean that changing your calorie intake doesn't affect your weight, but if you strictly follow the 500-calorie plan and don't see results, you're not alone.
The phrase - " proper nutrition” - sounds very convincing and tempting, causing persistent positive associations. The problem is that this concept does not have a standard definition, so it is used in several ways, often contradicting each other. Among the variations of the concept of “proper nutrition for every day,” you can find the following: it is enough to give up " harms” - chips, soda, fast food; eat more raw fruits and vegetables; exclude grains from the diet; frequent fractional nutrition is necessary; complete exclusion of fats and carbohydrates is a good tactic, etc. The only true strategy out of all the variety of versions of the essence of proper nutrition, the effectiveness of which is supported by scientific data, is to consume more whole foods, avoiding over – processed ones.
Despite numerous studies, expert comments, and news articles debunking this myth, the belief that fat is the main culprit for weight gain is deeply ingrained among most people. We all need a certain amount of fat in our diet to absorb vitamins and minerals, generate energy, maintain liver health, fight inflammation, and maintain muscle tone. But, it's important to keep in mind that not all fats are the same. There are healthy fats that increase “good " cholesterol, and harmful TRANS fats. By giving preference to low-fat products, you are likely to increase your intake of salt, sugar, and other harmful additives that manufacturers use to compensate for the loss of flavor in the process of degreasing the product. These supplements are actually more likely to promote weight gain. Healthy fat is what helps you get enough to avoid overeating and snacking, avoiding extra calories and weight gain. "Remove fat”, but not from the diet!
Another common myth. Many believe that if they start eating less during the day, they can lose weight quickly – a variation of the calorie reduction formula that usually doesn't work. This plan always causes unpleasant consequences and never leads to healthy, sustained weight loss. When calories are low, the body's metabolism slows down in order to conserve energy, so fewer calories are actually burned than usual. Read more about the causes of slowing down your metabolism here. In addition, a calorie deficit increases the risk of overeating. Instead of limiting your diet, consume a combination of vegetables and fruits, whole grains, and protein foods about every four hours to support your metabolism, and encourage weight loss or maintenance.
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