Is a diet based on eating only certain food groups or meticulous counting of calories a he althy way to lose weight? Or maybe it is better to apply a fasting? We dispel all doubts.

There are many false beliefs and conflicting opinions aboutweight loss . How to separate facts from fiction?

When losing weight, the number of meals does not matter

Not true. While what you eat is important, the number of meals and their frequency are equally important. If you eat 3 times a day, you are more likely to gain weight than if you break it down into 4-5 servings. At a reduced frequency, the body stores up energy. If you get it used to 5 meals eaten at the same time, it will not have a tendency to store it "just in case", it will use nutrients on a regular basis. Thanks to regularity, they will be used better. For example, skipping breakfast causes the accumulation of energy reserves, i.e.adipose tissue .

Facts and myths about nutrition are revealed by Dr. Ania [TOWIDEO]

Important

Diets based on meticulous counting of calories or consuming only certain food groups do not bring lasting results. They are also dangerous because of their monotony and depriving the body of many valuable nutrients. Most often, after some time, he returns to old habits and thus the arrow on the weight goes up again … Fasting, often proposed by alternative diets, weaken the action of enzymes influencing metabolism, thus disrupting the digestive system and causing fluctuations in blood sugar levels. This is why a person on such a diet feels hungry and craves something sweet. On the other hand, the recurring yo-yo effects mean that the body has a problem with regulating the metabolic rate. It is better to wait for the effects longer, but be sure that they will stay forever. However, a properly selected diet, adapted to the needs and abilities, can turn out to be something pleasant. You should not make too drastic changes, but rather modify your menu to achieve the desired results. I propose to throw away weekly or weekend diets to the trash, and instead of another miraculous treatment, I advise you to simply eat he althier.

If losing weight is to be effective, dinner must be eaten about18

Not necessarily. Those who go to bed early should eat their last meal at this time. The thing is, it should take 2.5-3 hours from dinner to going to bed. This is the time needed for the body to digest the meal. Your metabolism slows down during sleep. It is important that the dinner is easily digestible - it can be a portionprotein(e.g. fish) and vegetables. Overloading the digestive system forces the pancreas to produce more enzymes, and the liver - to produce bile.

Stress is not conducive to weight loss, because it is easily addicted to sweets

True. In stressful situations, as a result of the increased production of adrenaline and noradrenaline, blood pressure rises and the heart works faster. At the same time, the level of serotonin - the hormone responsible for good mood - drops. The liver begins to release more and more glucose into the blood, and the pancreas, to break it down, increases the production of insulin. When blood sugar levels drop, you reach for sweets to replenish it. It is sugar that satisfies hunger the fastest, and also gives a sense of satisfaction. Unfortunately, there is an excess of glucose in the blood again, so the pancreas begins to produce more insulin … etc. When such situations occur frequently, it is easy to get addicted to sweets.

Movement guarantees weight loss

Not necessarily. A short and intense exercise improves your condition, but your fat stores remain intact! During such exercises, you mainly burn carbohydrates. Therefore, after training, you want to supplement them. Longer effort is required to lose fat. Burning fat begins after a 30-minute moderate strenuous workout: your breathing is quicker (but steady), your body is warm (but no sweat is coming off you).

Check also:

Fat reduction training - training plan for beginners

How to lose your stomach in a month? 10 tips from a fitness trainer

How to lose weight in a week? Diet and exercise for rapid weight loss

Avoid protein when losing weight

Not true.This is a common mistake! You need to eat more protein, which is the building block of muscles. It should be included in every meal. Exactly 0.8 g of protein per day for 1 kg of body weight.

Any fat is not recommended while losing weight

Not true.Lack of fat can have serious he alth effects on the body (constipation, hormonal problems). You should only distinguish between good fats (oils, sea fish, nuts) and bad fats (contained in animal products, except for fish).

Fruits can be eaten at will while losing weight, because they do not gain weight

Not true.Fruits are a good source of vitamins and fiber, but also sugars. When you eat a lot of fruit, your pancreas' insulin levels to digest sugar will rise in the same way as it does when you eat sweets. When it goes down, you will feel like eating again. If you want to lose weight, avoid very high-calorie fruits (bananas, grapes, avocados). As a side dish and as a snack between main meals, berries, apples and watermelon are best. Be careful with ready-made juices, they are usually additionally sweetened!

If you sin while losing weight, it's just chocolate

True.On two conditions: that it is a small piece and the chocolate is bitter. Remember that each one is extremely caloric - a traditional tablet is over 500 kcal. Bitter chocolate, preferably with a content of at least 70 percent. cocoa has less fat than, for example, milk and a lower glycemic index. This means that eating this piece will not stimulate the pancreas to increase insulin production - so there will not be another hunger attack. So if you can't resist eat a piece of dark chocolate. But absolutely avoid bars, filled, milk and white chocolate.

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Slimming