It's Time to Break Some Weight Loss Myths

There are so many theories on weight loss. But its very important to know how various foods are important for us and it's not wise to just remove them from our diets just because we want to loose weight. Understand the weight loss myths before you fall in the trap. Good health is the key to healthy weight loss.

Some of the common myths:
  1. Avoid carbohydrates if you want to loose
  2. Dairy products are fattening
  3. Banana can make you put on weight
  4. Potato is a Big No!
  5. Alcohol makes you gain weight
  6. Non vegetarian food is fattening
  7. Skipping meals will help in loosing weight
  8. Avoid Fats
Complex carbohydrates are not fattening. Plus it is unhealthy to opt for low carb diet and indulge in protein. It will only lead to other health problems. For weight loss, include high fibre carbohydrates brown rice and food prepared with whole grains. Fibre helps to flush out excess cholesterol and improves digestion.

Theory goes that carbs break down sugar and starch into simple sugars or glucose, it is then absorbed into the blood cells with the help of insulin. But insulin prevents the breakdown of fats and the body uses the sugar for energy. The no carb diet or low carb diet theory goes that, if you avoid carbs you will utilise fats for energy. This process helps you to lose weight.

But no carbs diet can increase your chances of developing heart diseases even though you may be losing fat. In a no carb diet, fats are used for energy but in the bargain you are adding pressure to your heart with the excess consumption of fat. In the long run, no carb diet will increase cardiovascular diseases. Hence, doctors recommend that you find a healthy option for weight loss.

Dairy products are not fattening
Dairy products are nourishing. They are rich in proteins, fats, vitamins and minerals. On the whole, if a diet is poor i.e. rich in fatty foods then that can result in weight gain. Chances of gaining weight only because of having dairy food is moderately less."

Banana is ideal for any weight loss programme
With a glycemic index of just 54 and with rich fibre, vitamin C, potassium, manganese, vitamin B6 and essential amino acids, bananas are a cut above ordinary snacks. The only way you'll gain weight by eating bananas is if you eat half a dozen without exercising. Also, bananas contain pectin and resistant starch which leave you feeling full for longer.

Potatoes Size and Quantity Does Matter
1 large potato (260gms) will have 278 calories and 63 grams i.e. 21 percent of carbohydrates. But Indian markets you will find medium or small potatoes. Calories from potatoes result in weight gain only if taken regularly in large amounts. It is also important to take into account the preparation of the potatoes.

Wrong Habits with Alcohol makes you Gain WeightAlcohol by itself does not make you gain weight. But it your snacking habits along with drinks that can add kilos. Having the right food with your drinks is the biggest way to fight weight gain. One way to do it is have your dinner before heading out or you can have unsalted nuts.

Selection of Protein is very ImportantIt is believed that chicken and red meat is fattening. But if you leave out the fat and consume only the lean meat it is healthy and rich in proteins. It is also important to take into account how you prepare non vegetarian food - deep frying the meat will only make it rich in calories. You should have grilled or steamed option.

Skipping Meals is a Big No!Avoid skipping your meals. Skipping meals leads to binge eating, you may be able to sustain it for a short while but eventually your willpower will give way to pure and natural hunger. Therefore carry nuts or other healthy snacks to keep eating and make sure you eat nutritious filling meals and Don't starve.

Fats is Important!Any diet, which is low in carbs, has to be high in fats, as that is the source you are going to use to draw energy from in the long run. Your body does not differentiate between stored fat and fat that has just been consumed, so once it switches to fat burning mode (which happens with a drastic reduction in carbs), it will rely on burning fat for energy needs.

So the rule is to follow 80:20 rule for weight lossThis rule says that if you're good 80 percent of the time you can let go for the rest 20 percent. For ex, if you cut down on processed foods and order grilled chicken on an evening out, instead of the usual chicken pizza, then you can reward yourself by ordering that glass of wine. A dessert, however, will tilt the equation more towards 70 - 30 and anything beyond that means that you are hampering your weight loss goals. The idea is that not everyone can be perfect 100% of the time.

So Important Rules of the Game- Choose a weight loss diet plan judiciously that includes a balanced diet.
- Follow a diet plan which is recommended by a professional.
- Do not fast or starve yourself or follow a crash diet.
- Do not indulge in overeating or emotional eating.
- Do not forget to have breakfast daily.

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