To be healthy, you should take supplements. You will gain weight if you eat in the evening. Carbohydrates, on the other hand, are the enemy.
The internet is brimming with information on various diet trends that, upon closer examination, turn out to be utterly false. We looked into six of the most frequent nutrition myths to get to the truth.
Myths About Nutrition
Myth #1: Carbohydrates Cause Weight Gain
One of the three macronutrients is carbohydrates. They provide energy, which is why athletes need them so much.
Carbohydrates also give fiber to your diet, which is beneficial to digestion and maintains your gut healthy. According to the American Dietary Guidelines, carbohydrates should account for 45 to 65 percent of your daily calories (preferably, this comes from foods high in fiber).
People used to believe that eating carbohydrates made you gain weight. A low-carb diet was the most effective approach to shed unwanted pounds or maintain a healthy weight.
This isn’t correct. Carbohydrates have four calories per gram, the same as protein. On the other hand, fat has more than twice as many calories as lean meat (9 cal per gram).
Choose fiber-rich carbohydrates. It aids digestion, keeps you fuller for longer, and keeps your blood sugar in check. These are some of them:
- Whole grains and whole-grain products are good sources of fiber.
Are you attempting to shed pounds? Then it would help if you concentrated on burning more calories than you ingest. It’s all about changing the size of your portions.
Myth #2: Supplements are for Everyone
Another common misconception is that we require dietary supplements to remain healthy. Many supplements are available in pharmacies, drugstores, and online, ranging from multivitamins to amino acids to powdered superfoods.
If you opt to use supplements, you must exercise extreme caution because many of them have not been thoroughly examined and may contain impurities. Is it vital to use nutritional supplements? No. Your body will obtain what it needs if you eat a well-balanced diet that includes daily veggies and fruit.
There are always exceptions to any rule; if your fitness training is challenging, natural foods may not be able to give enough nutrients. Supplements can be beneficial to athletes.
They should also be taken if you’re pregnant or have a specific deficiency. However, before you begin adding supplements to your diet at random, speak with your doctor.
Myth #3: Detoxing Cleanse your Mind
To begin with, your body does not accumulate poisonous compounds that must be removed. Another diet trend not supported by scientific evidence is detoxing or cleansing.
Your liver and kidneys will eliminate any chemicals for you if your body is healthy. You don’t need to go on an expensive detox to cleanse your system.
Myth #4: A Vegan Diet Will Not Provide you with the Essential Amino
Proteins are made up of amino acids, which are the building components. Twenty of them, including essential, semi-essential, and non-essential, are found in the human body.
Because the human body cannot synthesize essential amino acids (such as valine, leucine, and isoleucine), they must be obtained from the diet.
All essential amino acids are derived from vegetarian diets. However, the concentration varies. As a result, it’s a good idea to mix high-protein vegan foods with a variety of plant-based protein sources, such as:
- Soybeans and soy-based goods
Myth #5: Coffee Causes Loss of Fluid
Coffee can cause dehydration in the body. Why should you drink a glass of water with each cup of coffee? That isn’t entirely correct. Do you feel compelled to go to the restroom after drinking a cup of coffee? This is because coffee stimulates your kidneys.
So, while this tasty drink does not dry you, it does have diuretic qualities. You don’t have to be conscious about drinking two or three glasses every day. A cup of coffee before a workout may help you perform better.
Myth #6: Eating in the Evening will Make you Heavier
“All I have to do in the evening is stare at a bag of chips, and I start gaining weight.” You’ve probably heard similar statements before and perhaps even made them yourself. In actuality, your body is unconcerned about what you eat. It has no idea what time it is, whether it’s noon, 6 p.m., or 9 p.m.
If you’re gaining weight, you eat more calories than you burn throughout the day. It is determined by what you consume rather than when you eat it. Listen to your body and eat something if you’re starving while watching TV in the evening.
However, eating an evening snack too close to midnight can disrupt your sleep – especially if you eat something oily or consume alcohol.
Keep This in Mind
Don’t rely on anything you read on the Internet or in magazines about nutrition. Eat a wide variety of colorful fresh meals rather than avoid particular foods or supplements. Intuitive eating and regular exercise are the best ways to maintain a healthy weight.