It is inevitable, at this point all conversations revolve around it, and every year I hear the same ballasts and potato theories, which just confuse more and help nothing.
Some of the most famous:
- I just eat clean
- I don't eat hydrates at dinner
- I'm going to cut it on bread.
- I don't eat fruit because there's sugar
- I do 3×20 in all workouts and exercises
- Potato only sweet potato
- Now I do cardio every day
With so many theories, the hardest thing is to even choose the funniest.
Myth 1: I just eat clean
For many years, the idea was conveyed that the right food to define the six-pack, was to eat only "clean" foods, read: oats, egg white, egg, chicken breast, brown rice, lean fish, sweet potatoes, etc.
Sometimes quantity was a subject left to the fore. The more "bland" the meal was, the more effective it would be in the 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 food plan and bland – rice with chicken, fish with sweet potatoes, broccoli, etc.
Or combine these foods, let us call them "nutritionally" dense with others more "appealing". Imagine: use nestum as a source of carbohydrates and not just oatmeal.
This nutritional density is precisely the point to be taken into account. We live in a universe of very diverse supply, restricting our food to half a dozen foods makes the attempt to lose a torture …
The problem is that these tastier foods, whether junk food or not, are energetically denser and therefore it becomes more difficult to maintain the calorie deficit requirement if there is no absolute control of quantities.
Therefore, the best approach is:
- Monitor calories and calories ingested compared to needs
- There has to be a caloric deficit for fat loss
- If possible, "different" foods can be fitted in the day-to-day or in plan-specific meals
More classic example: We have a dinner with friends on mac, and we want to fit something "normal" other than a salad… we have X kcal to fit, is to look at the nutritional table and try to choose.
Myth 2: I don't eat hydrates at dinner
Carbohydrates are the most targeted macronutrient in feeding at the time of fat mass loss.
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 advocate low carb continue with weight and fat too… just a sordid detail.
The truth is, carbohydrates are a 2-edged knife because they are additives, it is difficult to control amounts and not eat "a little more" and this leads to excess caloric, which leads to fat gain.
So nothing easier, we take away the source of sin, we take calories and we lose weight… we take this excess at a time when the tendency towards excess is already some and we have "double advantage"?
Yes… But… Is that only for the dinner meal? No!
Eating too many hydrates for lunch, dinner or snacking is exactly the same thing. Whatever. Because there's a caloric excess.
And why is it easier said to eliminate at dinner? Because it is a preconceived concept that at dinner we should eat little or almost nothing.
So we create a myth that's easy to propagate, and keep as true.
It's just when a lot of people are hungrier… soon if they don't 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 so less likely to make spikes, promoting greater metabolic control.
But ready, it's more fun to say otherwise and convince the person in an almost "religious" way that they can't eat after 7:00.
Myth 3: I'll cut into bread
Attention, I'm not going to get here to discuss stories about gluten, friends and company.
Bread is probably one of the foods most pointed out by all as being the cause of fattening, gaining weight, swelling and other accusations.
100g of bread has on average 250kcal, and 1 ball (type mixture) has about 50g then about 125kcal… I don't know where the exaggeration is!
Okay, if you eat four a day, we're talking about 500kcal that we can easily take out. But 100g of water and salt crackers have 450kcal, 5 measly crackers that are eating in 3min have 140kcal and no one says anything about them…
It's a greedy food, yes… but the cookies are more and the ease of getting off the axes is greater in the biscuits.
But 1/2 to 1 sandes insate much more than 1 yogurt and 3 cookies, and have the same calories (+/- 30kcal which is negligible in a plan of 1300/1500 for women and 1800 for men…).
And you don't have to eat wholewheat bread to take advantage of it. It uses a mixing bread, with wheat flour and rye T70/T80 as a minimum and varies as much as possible.
But yes, long-lasting loaf has more "things", but it still has less than cookies (and is more satiating).
Review the list of ingredients and draw your own conclusions.
You can find part 2 of this article here.