Experts in proper nutrition and exercise have singled out several of the most common and worst myths about nutrition and revealed to us what we should do if we want to stay healthy and fit.
Subtracting and adding calories
Losing weight and maintaining weight is a little more complicated than adding and subtracting calories, and using this method can lead to poor nutrition that can cause long-term damage to mental and physical health. In addition, some foods, although they have very few calories, can be harmful to health.
Instead of counting calories, focus better on choosing foods that suit your body type, balance your hormones, help burn fat, and boost your metabolism. There is no general formula for choosing these foods and it varies from individual to individual, but it is important to balance the intake of proteins, healthy fats and carbohydrates in the diet. Also, more fresh foods such as vegetables and fruits should be included in the diet.
Eliminating carbohydrates from the diet
One of the worst and lately very widespread nutritional myths is the one about the harmfulness of carbohydrates that should be completely eliminated from the diet. After all, not all carbohydrates are the same, and as an important source of energy, they give our body endurance, concentration and enable faster recovery, writes T-portal.hr.
Although cutting out carbohydrates can produce results, it is not sustainable in the long term because we are depriving the body of vital nutrients. Instead of eliminating all carbohydrates from your diet, try to replace refined grains, such as in white bread, with less processed ones, such as those in rye bread, and adjust the portions to a balanced diet with other nutrients.
Exercise will correct the mistakes of an unhealthy diet
As a way to achieve optimal health, experts recommend a healthy, balanced diet and regular exercise. The idea that you will have the body of your dreams just by exercising is one of the biggest myths.
Excessive exercise, contrary to widespread opinion, stimulates the body's reaction to stress, and when we are flooded with cortisol and adrenaline, it is much more difficult to lose weight. Instead of strenuous exercises recommended by some "Instagram fitness guru", it's smarter to exercise the way you feel comfortable and that gives you pleasure. Try to exercise for 30 to 45 minutes, five times a week, with a day or two of rest each week.
All sugars are the same and should be limited
The sugar in fruit is significantly different from the sugar in sweets and other treats, and unlike sweets, fruit provides the body with fiber, vitamins, minerals and a longer feeling of satiety. However, for a balanced diet, you should not exaggerate the intake of fruit either.
Rapid recovery of the body through detoxification
The idea of losing weight and getting your body in shape by detoxing is very widespread today, but it doesn't hold water. In fact, the weight loss you'll notice at first is very often water weight, and although you'll feel an increase in energy, the weight loss will quickly stop.
In addition, an irregular diet can harm the metabolism. The general rule is that the more extreme the action we take, the more extreme the reaction. In practice, it has been shown that the longer and slower the kilograms melt, the longer the body will stay in shape. Therefore, a healthy body in good shape is a long-term and continuous process, not a product of quick and magical diets and detoxifications.
Food advertised as "diet" or "low calorie" is the right way to lose weight
If you're trying to lose weight or maintain a healthy weight, avoid grocery store shelves with "diet" or "low-calorie" labels.
Highly processed foods should be avoided as much as possible and instead consume as much fresh food as possible prepared according to a healthy and balanced eating plan as suggested by James Duigan, creator of the popular "Clean and Lean" diet.
If you can't come up with a plan to lose extra pounds yourself, visit a nutritionist.
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