After the first part, in which three very common myths related to fat loss were addressed, you now get to know 5 more myths that are very beaten when it comes to losing weight.
If you haven't read the first three, come through here.
Myth 4: Not like fruit because it has sugar
Fruit is an important source of 4 essential components in a balanced diet:
Fiber, vitamins (especially C), minerals and phytochemicals (polyphenols, carotenoids, very specific flavonoids).
We often look for vitamin and mineral supplements, however, none can have the same effect as the compounds naturally present in the fruit.
Unfortunately, there's a downside.
In fact, the fruit has as many carbohydrates as its natural sources (cereals), which may not help in a slimming diet.
Let us think: comparing satiety when eating 1 apple (120-130g) versus eating 1 slice bread (30g).
Another disadvantage is also the energetic effect.
In fact, the fruit has mainly a sugar called fructose, which contributes little or nothing to our muscle glycogen reserves, sometimes so important for performance in training.
However this does not mean that it is immediately stored as "fat".
Excess, as in everything in food, can lead to this disadvantage.
In a weight loss plan, this leads us to think about stipulating a balanced number of pieces, which does not greatly impair caloric control, but which confers the necessary nutritional richness.
Somewhere between 1 and 3 pieces, depending on the individual's energy intake, and their sensitivity to carbohydrates, is a good option.
It is necessary to remove the fruit completely!?
No… unless you're thinking of competing in fitness/similar and in the last stage, it all counts.
The ideal is to bet on the variety including daily:
1 seasonal fruit
1 different fruit
And there are different fruits?
Yes, there is.
Banana, coconut and avocado don't get into this conversation.
Myth 5: – From vegetable only broccoli, no carrot sandany or pumpkin in the soup
Let's make one thing clear, the vegetables ALL have:
- low energy value (20-30kcal/100g)
- low-carbohydrate (<10g/100g)
- low glycemic load (by the point above)
As in fruit, its richness is immense: vitamins, minerals and phytochemicals.
The more we vary, the greater the variety we can obtain from antioxidant, anti-cancer, anti-platelet anti-aggregators, anti-inflammatory agents and many other protective effects.
So the more colorful your dish (and basket on the market) the better.
What is the "problem" associated with boiled carrots (and sometimes pumpkin as well)?
The eternal and immortal glycemic index.
The glycaemic index of the carrot is, on the table, high because:
- the guy had to eat 1Kg of cooked carrot
- was fasting
- and ate only carrot
Is the glycemic response in these conditions a pattern to consider?
Do you also usually eat in your food 1kg of carrotcooked only and only?
Are you fasting up when you eat carrots?
In short, as in fruit the important thing is to vary, and attention: it does not matter to eat Kg's of vegetables per day.
The recommended is around 400-600g/day which is roughly equivalent to:
- 1 vegetable soup
- 1 salad (~1 cup lunchmachine)
- 1 cup cooked vegetable luncher
And please don't get lettuce either!
The lettuce is very good to fill, but nutritionally it is not very rich (did not want to call it poor, ready already said).
Myth 6: Potato only sweet potato
The sweet potato is in fact a super potato.
Rich in carbohydrate, with much more fiber than the so-called "white" potato, richer in potassium and with less glycemic impact.
However, it does not stop having calories, so to say: ah I in the soup do not put normal potatoes, only sweet potatoes and so do not fatten … Depends on.
If you put 2 sweet potatoes into 4 bowls, it's almost the same as putting 1 potato per bowl.
The problem is not the potato itself, but the fact that it increases the energy density of the soup without "masticing" the said potato.
If sweet potatoes have more advantages than white potatoes?
Yes, there is.
Do you have to stop eating the white one?
No, but you can make more money in every way with candy.
Anyway, it's varying and betting on what suits your food plan the most.
Because there are those who, imagine yourself, do not like sweet potatoes!
Myth 7: I've now started a pack of CLA and L-carnitine
Fix this sentence well:
THERE IS NO SUPPLEMENT that makes you lose fat.
Unfortunately, but it's the truth.
I say unfortunately because I didn't have to say this every 10-12 months…
CLA is outdated in terms of fat loss, but every year I still see those who waste time (and money) believing that it is actually more effective than Fairy.
The results in animal models were very good but… clinical studies have left much to be desired.
It doesn't mean I can't help the body, but… the investment that is needed, allowed you to buy many quality foods that your body will like when it is in deficit.
As for L-carnitine, less expensive is true, but alone also does not. In terms of investment versus results on a solid plan, it is better to bet than CLA, but it remains <5% dos resultados.
The first thing to do when we want to have results is: fine-tune food and we have to dedicate all our effort, commitment and discipline to it because without it… even the best training in the world can't save us!
Myth 8: I'll start eating oatmeal
Oatmeal is a spectacular cereal… but it doesn't work miracles.
If you compare it to the usual breakfast cereals, you easily realize that oatmeal is 100% oatmeal, the others don't.
I remember even today fondly the day they told me: "But do you eat oatmeal? It's really fat…"
Today everyone eats oatmeal to "dry"… You change the times, you change the truths?!
Oats are rich in soluble fibre, namely gums, which are very good not only for satiating hunger but also at controlling blood sugar (blood glucose) levels.
But it still has energy value and is still a source of carbohydrates.
Still, you prefer 100x oatmeal than sugary cereals.
You can combine oatmeal and nestum if it really costs you a lot to eat oatmeal, it's a matter of combining the right amounts.
The part? It depends on your needs, but please don't add 1 tablespoon and walk around saying you eat oatmeal now!
A good egg pancake or egg whites and oats gives an excellent breakfast (or snack).
And when the amount of oatmeal is reduced to a minimum, it is best to bake the oatmeal at the start, and eat a tortilla of egg whites separately because it will look like more food.