10 Health Food Myths You Need to Stop Believing In 2021
Is 'extra light' olive oil healthier? Or Do low-calorie, low-carb diets actually work? Let a certified nutritionist debunk all your diet myths to kickstart your fitness regime.
Is 'extra light' olive oil healthier? Or Do low-calorie, low-carb diets actually work? Let a certified nutritionist debunk all your diet myths to kickstart your fitness regime.
1MYTH: Ghee makes youMacronutrients like fats, carbs and proteins are necessary for a healthy lifestyle. Removing either of them from your diet will not result in sustainable weight loss and will lead to many deficiencies. Ghee contains medium and short-chain fatty acids such as lauric acid- a potent antimicrobial and antifungal substance. This makes ghee a great source of energy. Ghee is also beneficial in weight loss as it is high in omega 3 fats (DHA) and omega 6 (CLA).
2ghee20benefits.jpg Omega 6 fats lower the fat mass while increasing lean body mass. It mobilizes fat cells to burn for energy and is packed with essential amino acids that reduce the size of fat cells. This proves that ghee can be extremely beneficial for those bodies in which fat accumulates rapidly. Furthermore, Omega 3 fatty acids present in ghee aids in losing inches and eventually shed extra kilos! Last but not the least, nutrients such as Butyric acid, vitamin A, D, E and K in ghee boost immunity, improve gut health, keep hair healthy, strengthen bones and improve eye health. Also, ghee is known to remove toxins from your system.
3MYTH: Go low on carbs and calories for weightThe trend of starving yourself in order to lose weight is detrimental to your health. Cutting down on essential nutrients not only takes a toll on your health but also results in you losing motivation to lose weight. All that consuming fewer calories does is increasing your cravings while sabotaging your metabolism, which is not ideal for weight loss. If you want to smoothen your weight loss journey, choose healthier foods which are nutrient-dense. What’s more important is to derive your calories from the right sources so that your body requirements are meant. You need to target the fat loss, not muscle loss which happens most of the time with such fad diets.
4carbs20are20good.jpgWhile low-carb diets do lead to rapid, short term weight loss, research has shown that they are ineffective in the long run. Most people will gain back the weight they lost over time. Furthermore, consistent low carb diets are linked to a higher risk of all-cause mortality. In conclusion, while low carb diets do show short term results, they are ineffective and even harmful in the long run.
5MYTH: A plant-based diet does not provide enoughIt is a common misconception that plants cannot provide sufficient amounts of protein in a diet. Plant-based food courses including tofu, lentils, peanuts, chickpeas, almonds, quinoa, chia seeds, hemp seeds, beans and rice, potatoes and green leafy vegetables are a great source of protein and can balance your diet.
6raw20lentils.jpgYou can try combining different plant-based foods together to ensure that you are consuming complete amino acid profile like Dal Khichdi: Dal/legumes contains the essential amino acid lysine which is lacking in grains and grain contains the amino acid methionine and cysteine which the legumes lack. Pairing these two together makes a complete meal with complete protein profile. Focus on consuming a balanced and nutritious diet to maximise your results.
7MYTH: Weigh yourself everyA weighing scale is one of the most misleading indicators of good health. The most important aspect, regardless of whether you are on a fat loss journey, reversing hormonal or metabolic issues, is your approach. Getting your blood vitals checked is the first step in your journey as it allows you to be aware of deficiencies and other irregularities if any. The symptoms are then listed accordingly. One needs to be their own health detective in order to understand their body’s cues such as bloating, acne, frequent urination, constipation, hair fall etc to monitor their progress in their symptoms.
8waist-measurement.jpgAlso, check your body composition and inches monthly to understand and to set your approach systematically. Body composition analysis tells you about your hydration level, body %, visceral and subcutaneous fat, muscle mass, body density and also provides you with a segmental breakup.
To keep a tab on your growth, calculating body fat and muscle percentage should be considered.
9MYTH: 'Light' or 'Extra light' Olive oil is lower inLight or extra light refers to the colour and flavour of the olive oil, and not its calorie content! The label on the bottle should say something to this extent. Extra-light olive oil is often pale and mild, as it's been ultra-refined. Extra-light olive oil also has a higher smoke point than regular or extra-virgin olive oil, so it can withstand hotter temperatures before breaking down and is best suited for baking, or in cooking where a neutral-tasting oil is needed.
10MYTH: Meats are bad for you, shit toIn comparison to vegetarian food products, meat, fish and poultry contain a high biological source of heme iron, protein, vitamin D3, docosahexaenoic acid DHA and taurine. To reap these advantages, opt for lean meats such as chicken, fish and small portions of red meat. So, it’s totally a personal choice whether a person wants to shift to vegetarianism or not otherwise opting for lean meats is absolutely okay.
11flexitarian.jpgTip - One can even opt for a flexitarian diet where they can be flexible about their intakes - like 70 per cent plant-based and only 30 per cent animal protein (lean protein).
12MYTH: Detox diets are good to cleanse yourDetox diets, juices and treatments are extremely common, but a misconception lies that we should detox our own bodies. There is no need for people to detox their systems from a medical point of view, as our bodies are designed to get rid of toxins way better than any diet or medication would. There is no need, as such to 'cleanse' or 'detox' the body with diets, beverages or treatments.
13274-2742498_junk-food-clipart-clip-art-food-and-drinks.pngPerhaps the best way to secure the process of detoxification of the body would be to take care of the liver and kidney, which are the primary detoxification organs of the body. To do so, avoid processed and packaged foods such as fries, reduce your consumption of sugar, fatty foods and alcohol, and drink plenty of water (these foods can induce fatty liver).
Comment
