With all the conflicting advice about weight loss, it can be tough to know what’s true and what’s not. Drawing insights from trusted American health sources like Prevention magazine, let’s clear up six common dieting myths.
Myth #1: All fats are bad for you.
Not all fats are harmful. Processed foods containing trans fats are easily stored as body fat, can raise cholesterol levels, and may lead to various diseases. On the other hand, healthy fats found in nuts, avocados, and salmon play a positive role in protecting the heart and improving overall health.
Myth #2: Exercising on an empty stomach burns more fat.
While many believe intermittent workouts are effective for weight loss, they can cause muscle loss. Eating bananas or dark chocolate before exercising can help replenish energy and prevent muscle loss.
Myth #3: You must avoid carbs entirely to lose weight.
Refined carbohydrates, such as those in white rice and white bread, can increase the risk of weight gain and cardiovascular disease. However, healthy carbohydrates found in whole grains, beans, fruits, and vegetables contribute to preventing diabetes and heart disease while playing a crucial role in maintaining health.
Myth #4: Sugar in fruit makes you fat.
Consuming whole, natural fruits is unlikely to convert into body fat. However, processed fruits and added sugars can lead to weight gain, while fresh fruits provide essential nutrients and fiber.
Myth #5: Snacking ruins your diet.
Small amounts of healthy snacks can actually help control hunger and prevent overeating. Healthy snacks like yogurt, fruits, and nuts can replenish energy and maintain activity levels. It’s advisable to distribute meals throughout the day into three or four servings, with snacks not exceeding 400 calories.
Myth #6: You can go wild with your diet on weekends.
Some people believe that deviating from their diet on weekends and eating freely is beneficial, but this can risk reversing the weight loss achieved during the week. Therefore, adding just one food you typically don’t eat during the week is preferable to indulging excessively on weekends.
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