In the 60s, a completely false idea began to circulate that eating fat makes you fat.
False! Eating fat does not make you fat. It’s the excess calories consumed compared to calories burnt (physical activity, lifestyle) that makes you fat. Of all the foods, sugars and starches (carbohydrates) are the ones that make you fat because they disturb the metabolism and appetite. However, even most of the “0% fat” products are stuffed with sugars.
There is no debate about this: epidemic obesity started from the “0% fat” mode. The children are 3 times overweight or obese then before. We know why: they eat more sugars in the form of cookies, candies, sodas, various snacks, but also in the form of grains and starchy products presented as good for you as it is low in fat.
If there is proper public policy that has failed, it is that of the fight against obesity. The myth that fat makes you fat is registered in the school curriculum, on the walls of hospitals, in magazines and on television screens. Children learn in school than 1 gram of lipid (fat) provides 2 times more calories than 1 gram of carbohydrate (sugar), and learn that if they want to reduce their intake of calories the more effective way is to reduce fat consumption. On television, it is constantly repeated ad nauseam that you should not eat “too fatty, too salty, and too sweet.” The words don’t eat “fat” is presented first; so it is considered the most important for staying healthy.
That’s wrong. But this is far from the only myth. All the myths presented make you fat, instead slim. There is a selection of 16 patterns from the media, such as “Eat This, Not That” to help you start using them immediately to break the nutritional hell, and look effortlessly for your natural weight.
Myth # 1: Eat fat-free
It sounds crazy, but for your health, you’ve got to stop buying products sold under the label “0% fat” or “reduced fat content”. Less fat, often means “more carbohydrates”, they are made of flour and thickeners which cause blood sugar peaks, insulin peaks, and immediately after the meal a sudden attack of appetite.
Depending on the country, it is recommended that carbohydrates cover 50 to 60% of the energy needs.
However, researchers at the University of Alabama at Birmingham (USA) found that meals containing 55% carbohydrates satiate less and cause a greater increase in sugar levels in the blood in comparison with meals where carbohydrate intake is limited to 43%.
Decrease carbohydrates in your diet in favor of protein and fat and you will store less body fat and decrease your hunger.
Myth # 2: Don’t get informed about nutrition
Good news is that developing good habits will help you lose weight. When Canadian researchers sent nutritional and lifestyle advice to more than 1,000 people, they found that they began to eat better and do more physical activity every day.
Unsurprisingly, the habits of those who had not received any advice have not changed.
Myth # 3: It’s irrelevant whether you sleep too much or not enough
According to researchers at the Wake Forest School of Medicine, people who sleep 5 hours or less accumulate 2.5 times more abdominal fat (belly) than others.
These are the most dangerous fats because they accumulate around the internal organs, unlike the fat found in the thighs for example.
But the problem also affects people who sleep too much, more than 8 hours per night on average. Aim for 6-8 hours of sleep a night – an optimal duration of sleep for weight regulation and general health.
Myth # 4: Eating free complimentary food at the restaurant
Bread, sauces, and sometimes chips and peanuts can be free in the restaurant. But that does not mean that you don’t “pay” for them. Each time you eat a piece of baguette, you add 80 calories to your meal. Eat three pieces during the meal and that’s 240 calories and more. Worse, they are “empty calories”, which have no nutritional value.
Myth # 5: Drink soft drinks
Virtually non-existent in Europe 40 years ago, sweetened soft drinks, have become every day necessity for many children and adults. Why is it so bad? Because a 2005 study found that drinking 1 or 2 sodas per day increases your risk of being overweight or obese by almost 33%.
Myth # 6: Eating too fast
Our body, so beautifully designed, takes 20 minutes for our stomach to tell the brain that it has received enough food. But if it suffers a fault, you may be full, but your brain doesn’t know it yet. It continues to send messages of hunger! A study by the Journal of the American Dietetic Association found that people who eat slowly absorb 66 fewer calories per meal. Still, compared with people eating quickly, they give the impression of having eaten more! If you do this at every meal, you will lose more than 20 pounds in one year.
Myth # 7: Too much time spent on watching TV
A study from the University of Vermont found that overweight people who halve their time spent in watching TV burn 119 calories more per day. This is an automatic melting of 15 pounds per year. This result was achieved thanks to a device that automatically turns off the TV.
When watching television, at least try to do something like peeling vegetables, do the ironing, sewing or any other manual activity. Even light activity will increase your calorie consumption. Also, if your hands are busy doing something, you will be less likely to snack – which is the other danger of the time spent watching television.
Myth # 8: Order the restaurant’s special offer
A study by the Journal of Public Policy & Marketing shows that when you order a la carte, you eat 100 calories less than taking a menu. Why? Because by taking the menu, you’ll have a “right” to eat all the food that you would not necessarily controlled if you had to choose, and specifically, pay for it.
Thus, it is the very natural desire to want the most for your money that led us to accept the sweet drink or fries that we would not necessarily have taken if we had to order individually.
Myth # 9: Eat in large plates
One study found that, when given the choice, 98.6% of obese people choose the larger dish before serving the food. It is a mechanical reflex when you have a bigger plate, to put more food. Better use of small plates, and refills if necessary.
Myth # 10: Put your food on the table
Prepare your plate in the kitchen, and then go to the dining table in the dining room. If your only dining table is in your kitchen, sit opposite the kitchen, your chair should overlook the flat, to avoid stimulating your appetite while you eat. A study found that if sitting in front of a well-stocked buffet, people eat 35% more during the meal.
Myth # 11: Choose white bread
A study by the American Journal of Clinical Nutrition found that when obese people replace the bread and products made with white flour with products made with whole grains, they lose more abdominal fat over 12 weeks. There are probably several factors at work, but the main thing is that the whole grains provide more vitamins and minerals. However, cereals, even whole grains, have to be reduced in the diet when monitoring the weight.
Myth 12: Take big bites
The American Journal of Clinical Nutrition found that people who consume large mouthfuls intake 52% more calories per meal than those who make small bites and chew long. By cutting your food into small pieces, you increase your feeling of fullness, and you enjoy more of what you eat.
Myth # 13: Do not drink before meals
Water takes up space in the stomach and contributes to satiety. In a study from the University of Utah, people who were on a diet and had to drink two glasses of water before each meal lost 30% more weight than others.
Myth # 14: Never measure your weight
Regular measurement on the scale increases your chances of achieving your weight goals, and makes it harder to cheat. When researchers at the University of Minnesota followed people who weighed every day, they realized that these people lost weight twice as fast as the others. So weigh yourself every day at the same time but do not become obsessive: from day to day your weight can vary and not necessarily decrease, especially because of hormonal changes.
Myth # 15: Drink fruit juices
No, drinking an apple juice or an orange juice is not the same as to eat an apple or an orange.
A study from Harvard School of Public Health, published online in the British Medical Journal, says that drinking 3 juices per week raises the risk of diabetes by 8%, while eating 3 whole fruits reduces the risk of diabetes by 7%. This percentage was even 19% for grapes, 14% for apples and pears and 12% for grapefruit.
Fruit juices are quickly digested. The fruit sugar (fructose) passes more quickly in the blood and is then is rapidly metabolized by the liver that converts it in fat instead of being used to progressively provide energy.
Myth # 16: Eat within the scope of your emotions
A study from the University of Alabama found that people who eat in response to emotional stress have a 13 times higher risk of being overweight or obese. If you like eating to compensate for stress, try to drink water, take a walk or, if that is not enough, chew sugar free gum (which is less bad).
Reference: huffingtonpost.com, columnfivemedia.com