While you may think that eating a calorie-restricted diet and a lot of physical activity is the only success to remain fit, there is more than just what the mainstream media tells us. Several myths have been backed even by professionals, and most people tend to believe them because the majority of the people follow them.
Every human has a distinct metabolism. You may have come across some individuals, usually termed as being blessed for eating without gaining weight. Here are five famous misconceptions about healthy eating.
You Should Completely Avoid Fats
Fats are natural compounds that are required by our body, just like the way proteins are needed. However, not all types of fats are harmful to the body. The first step is to identify the right type and amount of fat you need to consume. If you eat 2,000 calories a day, the dietary reference intake (DRI) is about 44 to 77 grams of fat per day.
Large quantities of saturated fats and trans fat should mostly be avoided or eaten in minute quantities. The high levels link to raising the bad cholesterol- low-density lipoprotein (LDL), which increases an individual’s risk of cardiovascular disorders and obesity. Sources of saturated fats include:
- Poultry And Fish Meat
- Processed Food
- High-Fat Dairy Products Such As Chocolates And Ice-Creams
Skip Rice And Bread To Lose Weight
While the primary component of rice or bread is carbohydrates, just like your body requires proteins as building blocks, carbs are too essential organic building blocks of the body. But why is carbohydrate or starch, which is an oligosaccharide, claimed to be harmful?
The biochemical process in your body breaks down carbs into sugars or glucose, which is essentially utilized for the body’s metabolic processes, in simple words, to give you the energy to perform your daily activities. However, when you increase carbohydrate intake, the glucose levels will always peak, making you at a higher risk of diabetes.
But skipping rice is not the solution here. If you want to check your intake, reduce your sugar intake or food rich in carbohydrates. Because completely restricting your body from carbs can invite significant health problems.
Frozen Food Is Bad For Consumption
Two independent studies conducted at the University of Chester and Leatherhead Food Research show that frozen fruits, especially fruits and vegetables were highly nutritious due to their high composition of vitamin C. In addition, the lower temperatures act as a barrier for microbes or bacteria, especially in fish, meat, poultry products. It also preserves the fruits and vegetables from deteriorating, increasing their shelf life.
While the goal should be to eat freshly plucked and organic food products, consuming moderate levels of frozen food, especially fruits and vegetables, can also be termed healthy.
Midnight Craving Leads To Weight Gains
You may have heard about eating two to four hours early before bedtime. There can be many reasons: to complete the digestion process, or in order, words to avoid hyperacidity. In addition, your gut secretes hydrochloric acid that can be reflexed towards your esophagus, leading to acidity while you sleep.
However, there can be medical reasons why one should eat early, but none of them align with the concept of gaining weight. All that matters are the type and the amount of food you consume and routine physical activity.
Eggs Are Bad For Health
Eggs are rich in proteins, medium-sized egg yolks can contain as many as 225 mg of cholesterol, and therefore eggs are consumed healthy at moderate levels. Eggs are also a great source of Vitamin D, Vitamin A, and Choline. In addition, a study in the American Journal of Clinical Nutrition revealed that 12 eggs per week for three months did not increase the risk of heart diseases in people with borderline diabetes.
What Is A Well-Balanced Diet?
A well-balanced diet comprises seven essential nutrients- more significant portions of proteins, moderate carbohydrates, fewer portions of lipids (fats), equivalent proportions of minerals and vitamins, and water.
One piece of advice is to always check for curated and relevant data such as published reviews or papers from the right and reliable sources such as a journal. When information is backed by scientific evidence, it is more reliable and accepted. Hence, before you agree to misconceptions and follow unrealistic diet plans, read and know about these alternatives’ exact reasons and side effects.
The first step is to have an optimistic mindset. Your mind reflects your body, and hence positive thinking will lead to a positive body. Next, eat a healthy, well-balanced diet that includes proteins, lower portions of carbohydrates, and very few potions of lipids with adequate vitamins and minerals. Next, make sure to drink a lot of water. On average, an individual should drink 1 liter per 20kgs of body weight. And lastly, a routine exercise is a must to keep your metabolism boosted.