A friend advises: "Do not eat after eight in the evening - get well!" Colleague insists: "Drink more coffee - get thin fast, and forget about the pasta forever!" Oh, how many well-wishers around who know best how to lose weight. And so it is difficult to figure out who and what to believe ... We'll tell you the truth about how to become the mistress of his weight.
Warning: there are no miracles, as well as the magical combination of products, which in no time will speed up your metabolism. But if you are willing to accept reality as it is, you can lose weight and keep slim. So, before you are the most common myths about food and weight loss, as well as useful and, most importantly, true tips on how to win the extra weight.
Myth №1. Do not eat after eight pm
In theory: only burn calories that enter the body until eight at night. If you eat later received the calories do not burn, and are stored as body fat.
In fact: Calories do not know what time it is. Same organism expends energy in the morning, afternoon and evening. Of course, if you lie down immediately after eating on the couch watching TV, calories for a while will not be burned. But the next day when you go in business, your body will start to consume their energy reserves. However, there are other, more compelling reasons not to eat late at night. For example, when you are tired, you will usually want to eat something unhealthy.
What to do: If you are a frequent bedtime "relax" by, for example, ice cream, try to "trick" your body. Eat something light, for example any fruit or slightly cereal with milk. People who eat late, often
Seven myths about food and weight lossovereat (which is a straight road to weight gain, regardless of time of day), simply because the whole day sitting on a starvation diet. Coming home in the evening, they grab everything. To avoid this, eat according to the rules: breakfast - 25% of daily calories, lunch - 35%, dinner - 15%, and 3-5 snacks between meals - 25%. Break between meals should be no more than 4-5 hours.
Myth №2. From pasta fattening
In theory: from food carbohydrates are converted in the body into sugar, and sugar - in the fat that accumulates and becomes fat.
In fact: By themselves, carbohydrates are not fattening. Yes, body fat, if you do not play sports and overeat, accumulated at a tremendous speed. But it does not matter, that is their source of: carbohydrates, fats or proteins. In addition, carbohydrates found in vegetables, fruits and grains that are necessary for a healthy diet. In short, the problem is not in the pasta, and how much you eat and what their. For example, Americans eat too much, and carbohydrates, and fats, and proteins. But carbohydrates - especially. In restaurants, the smallest portion - 450g of pasta with lots of sauce. And by the way, is more than 300 calories, not counting the sauce!
What to do: Pasta is possible, but without fanaticism. Nutritionists recommend one serving take no more than 60-90 grams of dry pasta. Tell me a little bit? And let the pasta will not be the basis of dishes and garnish. As a basis, use grilled or steamed vegetables. If you need protein to the pasta, add beans, chicken or shrimp. Buy pasta from durum wheat, as well as breads and cereals made from wheat flour: it contains more vitamins and minerals than regular white. And eat foods rich in fiber (it causes a feeling of satiety).
Myth №3. Coffee helps to lose weight
In theory: The caffeine in coffee, suppresses the appetite and stimulates the metabolism.
In fact: Although coffee may briefly interrupt appetite couple cups a day (and drink more not worth it) is unlikely to be enough to help you win the excess weight. If the "fill" in the body too much invigorating coffee - say, 4-7 cups a day, you will begin to suffer from insomnia, you will increase the pressure and heart problems.
What to do: Drink no more than 1-2 cups of coffee (or tea) per day. Like coffee with sugar or condensed milk? Note - this is the extra calories. And if the 200-gram cup of black coffee without sugar only 1.4 kcal, the condensed milk - has 323 calories (12 kcal more than one pastry "potato", and 25 kcal more than four candy " Bruin Bear ")! Did you know that at equal calorie liquid satisfies hunger worse than the solid food? That is, after a while you get hungry.
Another problem is the coffee that he still disturbs sleep, and lack of sleep can lead to excess weight. When lack of sleep the body produces more of the hormone ghrelin, which increases appetite, and less - leptin, which suppresses appetite. So if you are tired, do not drink coffee. Otherwise, your body will require increasing the dose. As a result, you do not sleep enough (caffeine stays in the blood 4-5 hours) and the next day you will feel tired. A fatigue weakens our ability to "call" sweets. A vicious circle ...
Myth №4. Of extra pounds eliminates the principle of a separate food
In theory: For the digestion of proteins and carbohydrates require different enzymes. If we stick to the principle of a separate food, food is digested better, and you will lose weight.
In fact: The digestive system is able to simultaneously process a variety of food groups. There is no evidence that separate meals helps digestion, or the more weight loss. Properly combine protein foods with foods rich in carbohydrates and fiber, and not to divide them. The combination of protein and fiber - the best way to get enough energy boost, say nutritionists. Moreover, many useful products - such as nuts, seeds and legumes - have both proteins and carbohydrates.
What to do: Do not separate the proteins and carbohydrates, but carefully select products. The best sources of protein - lean meat, poultry, low-fat dairy products and cheese, because they have little saturated fat. The best sources of carbohydrates - raw cereals, fruits and vegetables. They are healthier: contain complex carbohydrates, the disintegration of which takes more time, so glucose, the main source of energy for all processes in the body, enters the bloodstream more slowly and more evenly.
Myth №5. To lose weight, you need to starve
In theory: If your body gets little food or does not arrive at all, you lose weight very quickly.
In fact: Restrict your diet, you really lose weight. But after a while you might breakdown. Moreover, our body has an amazing ability - it goes in the "cumulative" mode, that is adapted to the lack of food and almost every calorie that goes into it with a meal, lay "in reserve". That is, the fat is not burned is already active, and the power consumption drops. Therefore, you can not go hungry!
What to do: Each of us has a daily caloric needs. And if you restrict yourself to eating excessively, you can overdo it and as a result of serious illness. Only one way out - to reduce the amount of food per day to a reasonable level. Each of us knows how much he eats about at one time, and what portion is normal for him. Do this as soon as put on his plate his usual dose, one-third immediately set aside. And in the evening and at all - aside half. In this case, cut the excess fat from meat, eat vegetables and fruits between meals, drink at least 4-5 cups of water without gas, and do not overeat at night.
Myth №6. Lose weight better, consuming diet products
In theory: Prepared foods low in fat and carbohydrates and sugar substitutes to help lose weight safely.
In fact: If a product low in fat or carbohydrates, this does not mean that it necessarily low in calories. Therefore, the so-called "diet" foods can prevent you struggle with excess weight. In one study, researchers have labeled the same products as a "low fat", then as usual. It turned out that people perceive etiquette "diet" as a license to eat more - and eat more than half. That is, candy and "low-fat" (which is 20% less calories than conventional) they can eat more approximately the same 20%. In addition, some experts believe that sugar substitutes are harmful to health.
What to do: Every time you read the label "diet" or "low fat," Please read the information about the nutritional value of the product, and then compare the energy value of "lightweight" and the regular version. Better to eat traditional food fat content, but in smaller quantities. Fat will cause a feeling of fullness, and the total number of calories consumed may be less. And yet - if you switched to a diet food, it does not mean that you can eat chocolate candy boxes.
Myth №7. Fat fattening
In theory: One gram of fat 9 kcal, and one gram of protein or carbohydrate only 4 calories, so to lose weight, you need to give up the fat.
In fact: Fat - not the enemy. In products where a lot of fat, really a lot of calories, but the fat causes a feeling of fullness, so you eat less overall. In addition, useful products (eg, vegetables) fat makes it more tasty, therefore you eat more. Fat also helps to absorb some vitamins and other nutrients contained in plant foods. For example, carrots are best eaten with cream.
What to do: Eat fat, but in moderation. And be careful in the choice of fat. Mono-and polyunsaturated fatty acids, which are in a vegetable oil (e.g., olive), most nuts and fish, beneficial to health. They did not raise cholesterol levels and reduce the risk of cardiovascular diseases. Limit your intake of saturated fatty acids, which are found in meat and dairy products. Of trans fats, which many in the products that have undergone industrial processing in fastfudovskoy fried foods and margarine, give up altogether. Or at least limit their consumption because they increase the risk of cardiovascular disease.
Commented Vitaly Rumyantsev, MD, professor, dietician International Medical Center "OnKlinik":
- Only an individualized diet (based on your eating habits) and the level of physical activity will help achieve the desired result. To lose weight, attention to their physical activity to increase energy expenditure. Most effective for weight loss running, swimming, cycling, aerobics classes. A simple, affordable and effective kind of exercise is walking, because only after prolonged physical activity is combusted fat reserves. Begin at least 10 minutes a day, gradually increasing the duration to 30-40 minutes 4-5 times a week. And most importantly - to practice regularly