FOOD, NUTRITION AND WEIGHT LOSS: MYTHS AND TRUTHS

Every day we live with countless messages about what to eat, what not to eat, tricks and unusual practices and some dubious. However, obesity remains a pandemic and overweight remains a concern for many. And yet every day we are bombarded with news of attempts to find the root of the problem, some of which are worthy of the new discovery of the wheel.

I should eat 7 meals a day

There is no fixed number of meals that you should make per day, it depends on the time of each as well as your energy and nutritional needs.

Try to eat every 2:30 a.m. to optimize appetite control and blood sugar control, however, you do not need to eat every 2 or 3 hours, your success does not depend on that specific detail.

However, snacking in the middle of the morning and mid-afternoon should not be a stress factor for you. If you can only eat every 4 hours, it is full enough as long as you make good food choices.

To lose weight, I must cut into the hydrates and fats

As we explained in this article, weight loss essentially depends on the caloric deficit and not on the proportion of macronutrients. So it does not make sense to cut in the hydrates and make a hyperproteic diet, if you are not in the caloric deficit you will not be able to lose weight.

Hyperproteic diets like Dukan are easy to follow because eliminating the source of temptation, discipline is greater and with it appear the results. In addition, the protein is very satiating helping in the control of the appetite which in itself contributes to the caloric control.

Can I (and should) use light / whole foods/diet

For the same reason, it makes no sense to bet only on light products, etc. All you need for a healthy weight loss is in the following supermarket sections: meat, fish, eggs, fruit and vegetables, some frozen, "traditional" grocery and to this it joins water, dairy products, herbs and spices.

The best advice we can give you is precise to avoid highly processed, processed and packaged products with the "healthy" label. What is really healthy and does not need a label is in its natural state and its only ingredients are those naturally present in the food.

Green tea slims and bread grows fat

If there were one food, a single one, that would lose weight or become fat, excess weight would cease to be a reality and we would all have the body we wanted. The same applies if a food, or a list, that directly contributes to weight gain was identified.

Drink green tea moderately, for its added benefits not only in metabolism but also in health. Do not exchange your water bottle for a green tea because it dilutes much of its properties, drink 1 to 3 cups a day in a snack or a main meal.

On bread, how can you fatten up if 100g of bread, which equals 4 satiating slices, have only 200-300kcal and 100g of these "golden" wafers around at least 450kcal?

I should not eat at night

Taking normally at the beginning of the caloric deficit, it is indifferent the meal times. It may be an aspect to optimize but it is not determinant to lose weight or not. If your lunch is running, if you do little snacks and are insufficient, is it natural that you are hungry when you get home, and why not eat a quiet, satisfying, tasty and nutritious dinner meal?

Maybe it's also preferable to dine than to spend the whole evening attacking the fridge. Have you ever wondered how many times this happened when you only ate dinner soup?

Structure a balanced meal instead of overly restricting, what matters is the daily total and we have already talked about how to control this total.

Do you have any questions that you would like to see unveiled on this subject? Give us those doubts that the most sensational articles have left you.

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