Eat and Lose Weight: Popular Food Myths
Sometimes it's bewitched: despite regular exercise and a strictly adhered to nutritional plan, losing weight just won't work. This can also have to do with the fact that you are using the wrong tips, after all, numerous errors in nutrition are widespread.
Whether it's because you have a little too much extra pounds on your ribs, you want to feel fitter or you want to do something good for your health: There are many reasons why people want to reduce their weight. Regular exercise can help here, because sport not only eliminates constant hunger, it also burns numerous calories. However, exercise alone does not help against obesity. Proper nutrition is essential. Regrettably, there are various nutritional myths in circulation that contribute to the weight loss often not working properly. We clarify some popular errors.
Idea of food combining
It is widely accepted that protein and carbohydrates should not be consumed together if you want to lose weight.
This theory goes back to New York doctor William Howard Hay, who developed a diet in the early 20th century in which foods containing protein and carbohydrates, in particular, should not be eaten at the same time with one meal.
The doctor from the United States fought his own kidney disease with the "food combining". He was also convinced that this diet helps to fight obesity, because in his opinion the human body cannot digest the two nutrients at the same time and lead to overacidification of the body.
However, experts such as the German Nutrition Society (DGE) believe that the theory of food combining is scientifically unsustainable. The human body can easily digest carbohydrates and proteins together.
According to other experts, why such diets are often suitable for losing weight is due to the fact that their meal plan provides an overall balanced and reduced-calorie diet.
Carbohydrates as fattening agents?
Scientific studies have shown that low-carb does better than low-fat when it comes to reducing its weight.
However, it is important here to distinguish the "good" from the "bad" carbohydrates.
The chemically simple carbohydrates that are found in white bread or soft drinks and in all products with industrial sugar, such as fruit yoghurts or many cereals, are particularly problematic.
These lead to strongly fluctuating blood sugar levels, which often trigger food cravings. In addition, the body quickly builds up body fat.
Complex carbohydrates, such as those found in fruits, vegetables and whole grains, have to be broken down by the body during digestion so that they pass into the blood more slowly and evenly.
As a result, the blood sugar level does not fluctuate as much and the feeling of satiety lasts significantly longer.
Such foods also contain fiber that stimulates digestion.
Does fasting help with detoxification?
One way that can contribute to a significant weight reduction is the so-called interval fasting. You do not eat on certain days or at certain hours.
In addition, scientific studies have shown that fasting also has positive effects on health and can help with high blood pressure, type 2 diabetes and gastrointestinal disorders.
According to some experts, fasting does not serve as a detoxification cure.
For example, the nutritionist and diabetologist Prof. Andreas Pfeiffer does not think much of the detoxifying effect of fasting. And according to the DGE, there are no slags at all.
The human body does the detoxification work anyway. Experts refer to the process of autophagy, with which cells break down and utilize their own components.
This ranges from misfolded proteins to whole cell organelles. The cell gets rid of harmful substances and discharges them, thus creating a kind of self-detoxification mechanism.
Whole grain bread instead of cola
There is also a widespread assumption that it doesn't matter what form you eat calories in - it just has to be less if you want to lose weight.
Basically, the principle of every diet is that you have to add fewer calories than you consume. But even though a calorie always has the same amount of energy, it does make a difference whether it comes from a sweet lemonade or whole grain bread.
Because if the kilocalories are ingested from a cola, for example, they will saturate much worse. In addition, liquids stay shorter in the stomach and are digested faster. Furthermore, sweet drinks cause the blood sugar level to fluctuate greatly.
These are the reasons why a cola consumer soon gets hungry again and, compared to a wholemeal bread eater, it is much harder to keep his daily calorie limit - despite the same amount of energy consumed.
Hip fat cannot be trained specifically
Most people should be aware that in addition to the right diet, regular exercise is important to reduce his weight.
But sport alone will not be enough to train problem areas away. This is partly due to our genes, because they determine where the body prefers to store fat and which stores it attacks last.
For this reason, for example, hip fat cannot be trained in a targeted manner.
That is why pads on the stomach, thighs and buttocks persist even after the most special exercises.
However, sport can help to tighten problematic parts optically by building muscles. (ad)