It is inevitable, at this point all conversations revolve around the same, and every year I hear the same bullets and potato theories, which only confuse more and do not help anything.
Some of the most famous:
- I only eat clean
- I don't eat carbs at dinner
- I will cut the bread ...
- I don't eat fruit because it has sugar
- I do 3 × 20 in all training and exercises
- Potato only sweet potato
- Now i do cardio every day
With so many theories, the most difficult thing is to choose the funniest one.
Myth 1: I only eat clean
Sometimes, quantity was a matter left in the background. The more "bland" the meal was, the more effective it would be in pursuit of the goal.
Today we know that without definition of kcal and macros we are not going anywhere, and that to lose fat you need to be in caloric deficit, period!
This caloric deficit can be achieved with an extremely restrictive and bland diet plan - rice with chicken, fish with sweet potatoes, broccoli, etc.
Or to combine these foods, let us call them “nutritionally” dense with others more “appealing”. Imagine: using nestum as a source of Carbohydrates and not just oats.
This nutritional density is precisely the point to be taken into account. We live in a universe of very diverse offerings, restricting our food to half a dozen foods makes trying to lose weight a torture…
The problem is that these "tastier" foods, whether or not junk food, are energetically more dense and therefore it becomes more difficult to maintain the calorie deficit requirement if there is no absolute control of quantities.
So generally the best approach is to:
- Monitor the Calories and macros ingested, comparing with needs
- There has to be a calorie deficit to have fat loss
- If possible, “different” foods can be included in daily life or in specific meals in the plan
More classic example: We have a dinner with friends on the Mac, and we want to fit something “normal” that is not a salad… we have X kcal to fit, it’s looking at the nutritional table and try to choose.
Myth 2: I don't eat carbs at dinner
Carbohydrates are the most targeted macronutrient in food when losing fat mass.
The idea was created that an excess of carbohydrates led to the gain of body fat, the result of the “fattening” action of insulin. This myth was greatly fueled by the terrible fear of diabetes, and by the fashion of the low carb diets of Atkins and South Beach.
It is curious that many people who defend low carb remain with too much weight and fat… just a nasty detail.
The truth is that carbohydrates are a double-edged sword because they are additives, it is difficult to control quantities and not to eat “a little more” and this leads to excess calories, which leads to fat gain.
So, nothing easier, we take the source of sin, we take calories and we lose weight… we take this excess at a time when the tendency to excess is already some and we have “double advantage”?
Yes… but… does this only apply to the dinner meal? Not!
Eating too many carbs at lunch, dinner or snack is exactly the same. Whatever. Because there is a caloric excess.
And why is it easier to say to eliminate at dinner? Because it is a preconceived concept that at dinner we should eat little or almost nothing.
Thus we create a myth that is easy to propagate, and to maintain as true.
It is just when many people are most hungry ... so if they do not eat qb at dinner, they take revenge next and end up eating the same or more.
Metabolically speaking, in theory we even have more advantage in eating carbohydrates at dinner, since we have lower insulin levels at this stage and therefore less likely to peak, promoting greater metabolic control.
But there, it is funnier to say the opposite and to convince the person in an almost "religious" way that he cannot eat after 19 pm.
Myth 3: I will cut the bread
Attention, I will not put myself here to discuss stories of gluten, friends and company.
Bread is probably one of the foods most cited by everyone as the cause of gaining weight, gaining weight, swelling and other accusations.
100g of bread has an average of 250kcal, and 1 ball (mix type) has about 50g then about 125kcal… I don't know where the hype is!
Okay, if you eat 4 a day, we are talking about 500kcal that we can easily take. But 100g of crackers are 450kcal, 5 measly biscuits that are eaten in 3min are 140kcal and nobody says anything about them…
It is a sweet tooth, yes ... but the cookies are more and the ease of getting out of the axes is greater in the cookies.
But 1/2 to 1 sandwiches satiate much more than 1 yogurt and 3 cookies, and have the same calories (+/- 30kcal which is insignificant on a 1300/1500 plan for women and 1800 for men ...).
And you don't have to eat brown bread to take advantage of its benefits. Use a brown bread, with wheat and rye flour T70 / T80 as a minimum and vary as much as possible.
But yes, long-lasting bread has more “stuff”, but still has less than cookies (and is more satiating).
Analyze the list of ingredients and draw your own conclusions.
You find part 2 of this article here.