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Four of the Most Popular Diet Myths Revealed
Some common misconceptions in the dieting world are about the idea that we only need to eat certain food groups to promote weight loss. All of this actually means that we are depriving ourselves of many vital nutrients, vitamins and minerals that our bodies need to function properly.
Strong, slim and fit body is everyone’s dream, and most people have heard that this can be achieved by strict diets and exercise routines. But the truth is: a healthy and well-balanced eating plan and regular exercise, with small changes and improvements over time, is what you need to be successful. Here I want to point out and dispel some popular myths when it comes to dieting and weight loss.
Only certain food groups are allowed for healthy eating.
This couldn’t be that much further from the truth. Many diets, especially crash diets, will suggest cutting out certain food groups or sticking to only foods from one food group. The human body is not designed to run on one type of food, to be healthy we need a varied and balanced eating plan. Our body needs a daily portion of fat, proteins, carbohydrates and some fibre, plenty of water and fruit and vegetables as a source of vitamins and minerals. The so-called “unhealthy” foods – our body will require even some of them, if only in moderate amounts, because nothing should be completely cut out. We should also not forget that grains, raw nuts and seeds play a crucial role in maintaining a strong immune system and fighting diseases, to keep us healthy.
Meat is the best and only source of proteins.
Not true. Another solid source of protein is dairy products, remember though they are also high in fat (so aim for low-fat milk, yogurt and cheese). Some fruits, vegetables, raw nuts, whole grains, legumes and oils are also rich in protein.
In fact, meat is high in fat and sodium. Red meat in particular should be consumed in moderation, because if you overdo it, it can cause problems with rising cholesterol levels. And the amount of protein it contains is not as much as originally thought. While nuts, legumes, grains and oils – actually contain more. The suggested and required daily protein minimum is about 10 – 15% of total caloric intake, or 50 – 60 grams of protein per day, so you realize that you don’t need to eat only meat to get your daily norm.
Stay away from fat if you want to lose weight.
Dietary fats can be mainly classified into two groups: saturated “bad” fats and unsaturated “good” fats. What’s more, the human body actually needs some fat to maintain the proper functioning of the internal organs; it also helps the muscles and joints to work smoothly. As a basic guide, stay away from processed foods and oils (refined and hydrogenated). Aim for cold pressed, virgin and extra virgin oils. Other good sources of nutritious healthy fats are fish, avocados and raw nuts.
The fewer calories you consume, the more weight you lose.
Cutting calories for too long can lead to deficiencies in important nutrients, vitamins and minerals – in other words, serious health problems. It is advisable for women to consume no fewer than 1,200 calories per day on average and for men no less than 1,800 calories.
If you are willing to lose weight, you need to build a natural healthy and balanced diet plan. To achieve that, you’ll need to start making smarter food choices. For example, instead of eating rich in fat and sugar foods, you can literally eat lots of fruit and as many vegetables as you want. By doing so, you will not only satisfy your hunger, but it will also have a beneficial effect on your shape and weight.
The first steps to starting a successful weight loss routine is to target a healthy weight you want to achieve, then do some general research on the recommended daily calorie intake for that weight, and start doing things slowly and gradually (no crush and combustion) changes in terms of diet and fitness.
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