With summer just around the corner, we would all like to lose weight overnight and lose those last few kilos. But anyone who has ever been on a diet knows that losing weight is unfortunately not that easy. Every day the latest diets appear on social media and magazines that promise us true miracles. Paleo, Atkins, low carb, keto and the list goes on - with the endless diets and information, you can quickly lose track. One says this, another says that and we don't know how to best and healthily lose weight. Are carbohydrates and fats bad? Can you lose weight without exercise? And how many calories should we eat to reach our goal weight? We have looked into the topic in more detail and will now tell you the biggest diet myths and lies that you should definitely not believe!
The biggest diet myths checked: The less we eat, the faster we lose weight
The less we eat, the faster we lose weight. Sounds logical, right? In order to reach their desired weight as quickly as possible, many people reduce their calorie intake too drastically. While reducing calorie intake actually promotes weight loss, too few calories can lead to long-term health problems. In order for our body to function smoothly and for us to stay fit, we need sufficient energy, which results from the so-called basal metabolic rate. How high this is depends on many factors. These include, for example, age, weight and activity level.
Too little food has a negative effect on blood sugar levels and often results in nasty cravings in the evening. Over time, the body also adapts to the low energy intake and goes into savings mode. As a result, the weight often plateaus and losing weight doesn't work. For example, a moderate deficit of 200 to 300 calories per day is considered optimal in order to lose weight healthily in the long term.
Certain foods stimulate fat burning
Be it cucumbers, asparagus, rhubarb, etc. – there are a lot of foods that are said to have “negative calories” and therefore promote weight loss. For example, cucumbers only have 14 calories per 100 grams and our body uses more energy to digest them than it gets in. This should automatically lead to a calorie deficit. Sounds too good to be true, right? Well, unfortunately it doesn't work that easily. That vegetables are healthy andan integral partOur diet should be, is beyond question. But there is no such thing as “food with no calories.” By consuming more vegetables you can reduce your calorie intake and lose some weight, but food itself does not burn fat.
Carbohydrates make you fat as one of the biggest diet myths
The low-carb diet has been very popular for years and carbohydrates have gotten a very bad reputation among those trying to lose weight. Pasta, bread, etc. are frowned upon as fattening foods and should ideally be eliminated from the diet. You've definitely heard that a thousand times, right? However, numerous scientific studies have already proven the opposite and that carbohydrates are unhealthy is one of the biggest diet myths of all. To function properly, our body needs carbohydrates and when these are lacking, it can cause digestive problems, headaches and fatigue. Carbohydrates are essential for a balanced and healthy diet and serve as fuel for the brain and muscles.
However, a distinction is made between good and bad carbohydrates. Simple carbohydrates are found primarily in fast food dishes and processed foods. These include, for example, white bread, white flour, chips and sugary products such as cakes and chocolate. These have a low nutrient density and can increase blood sugar levels. If you want to eat a balanced diet and lose weight, you should almost completely eliminate simple carbohydrates from your diet.Complex carbohydratesOn the other hand, such as whole grain rice, quinoa, oatmeal and legumes provide our body with plenty of fiber and vitamins and ensure a feeling of satiety for longer.
Fat is bad for your health
Fat makes us fat. Sounds logical, right? But this theory is also one of the biggest diet myths that stand in the way of a balanced diet. Just like carbohydrates and protein, fat is essential for our health and should never be completely eliminated from the diet. Fats play an important role in hormonal balance, especially for women, and a low-fat diet can lead to health problems and pregnancy problems in the long term. Fat is also required for the absorption of vitamins A, E and D.
However, not all fats are the same and a distinction is made between themhealthy and unhealthy fats. Trans fats are available in processed foods and because they increase harmful LDL cholesterol, they have no place in a healthy diet. The healthy fats that are vital for the body include omega-3 and omega-6 fatty acids. Foods like nuts, nut butters, seeds, avocados, and fatty fish are rich in healthy fats and can actually help you lose weight.
All calories are equal
Counting calories to achieve your desired weight? As long as you stick to the recommended calorie allowance, you can eat anything you want. Unfortunately, this is also one of the diet myths that you shouldn't believe. With this nutritional concept, cakes, pizza and the like are often preferred over more nutritious options and in the long run this is anything but healthy. Not all calories are the same and if you want to lose weight healthily, you should pay attention to the right combination of all nutrients.
For example, 1/2 a bar of chocolate and a wholemeal toast with avocado have around 250 calories. The first option tastes good, but after 2 hours you will be hungry again. A whole wheat toast with alow-calorie spreadOn the other hand, it provides you with healthy fats and carbohydrates and keeps you full for several hours. A balanced and healthy diet is primarily about balance, because this is the only way to lose weight in the long term.
The biggest diet myths: Eating in the evening makes you fat
Skip dinner or just eat a small salad and we'll shed the pounds. If you want to lose weight, you shouldn't eat anything after 6-7 p.m. This is perhaps one of the biggest diet myths when it comes to weight loss. Calories are calories - but it doesn't matter when you eat. Our bodies don't have a clock and food isn't processed differently depending on the time of day. Weight loss is all about the overall calorie balance. As long as you eat less than you consume, you will lose weight. However, it is healthier for the digestive system if you eat your last meal about 1-2 hours before going to bed. And if you do feel hungry, there are plentyhealthy snacks for the evening, which could even boost metabolism.
Losing weight only works with exercise
Exercise is good for our health and prevents numerous diseases such as stroke, obesity and diabetes. But here's the good news for all those who don't like sports! You can lose weight without exercising! Regular training can speed up the weight loss process, but it doesn't necessarily lead to the dream figure. In reality, we burn far fewer calories when we exercise than we think. If you want to lose weight in the long term, the best way to do this is to change your lifestyle and 80% of weight loss depends on our eating habits. So if you jog 10 kilometers a day but continue to live on pizza and chocolate, you will achieve absolutely nothing and even gain a few kilos. For example, to buy a chocolate bar you would have to jog for around 30-40 minutes to burn the calories.
Important
Any methods, information, and tips in this article are based on current studies and medical sources (at the time of publication). However, they are not suitable for self-diagnosis and treatment and in no way serve as a substitute for competent medical advice.
The nutritional method described is safe for many people, but not for everyone. If you are pregnant, breastfeeding, or have a medical condition, talk to your doctor before starting.
