After the first part, in which three very common myths related to fat loss were addressed, we now find out about 5 more common myths when it comes to losing weight.
If you haven't read the first three yet, stop by here.
Myth 4: I don't eat 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, it has a downside.
In fact, fruit has as many carbohydrates as its natural sources (cereals), which may not help with a weight loss diet plan.
Let's think: compare satiety when eating 1 apple (120-130g) versus eating 1 slice of bread (30g).
Another disadvantage also involves the energetic effect.
In fact, fruit mainly contains a sugar called fructose, which contributes little or nothing to our muscle glycogen reserves, which are sometimes so important for training performance.
However, this does not mean that it is immediately stored as “fat”.
Excess, as with 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 harm caloric control too much, but which provides the necessary nutritional richness.
Somewhere between 1 and 3 pieces, depending on the individual's energy intake and sensitivity to carbohydrates, is a good option.
Is it necessary to remove the fruit completely!?
No… unless you are thinking of competing in fitness/similar and in the last phase, everything counts.
The ideal is to focus on variety, including daily:
1 citrus fruit
1 seasonal fruit
1 different fruit
And are there different fruits?
Yes, there is.
Banana, coconut and avocado do not enter this conversation.
Myth 5: – Only broccoli for vegetables, no carrots or pumpkin in the soup
Let's make one thing very clear, ALL vegetables have:
- low energy value (20-30kcal/100g)
- low carbohydrate content (<10g/100g)
- low glycemic load (from the point above)
Just like fruit, its richness is immense: vitamins, minerals and phytochemicals.
The more we vary, the greater the variety we get of antioxidant compounds, anti-cancers, anti-platelet aggregators, anti-inflammatory compounds and many other protective effects.
So the more colorful your plate (and basket at the market) the better.
What is the “problem” associated with cooked carrots (and sometimes pumpkin too)?
The eternal and immortal glycemic index.
The glycemic index of carrots is high in the table because:
- the individual had to eat 1 kg of cooked carrots
- I was fasting
- and ate only carrots
Is the glycemic response in these conditions a standard to consider?
Do you also usually eat 1kg of cooked carrots in your diet?
Are you fasting completely when you eat carrots?
In short, just like with fruit, the important thing is to vary, and be careful: it's not important to eat kilos of vegetables a day.
The recommended amount is around 400-600g/day, which is roughly equivalent to:
- 1 vegetable soup
- 1 salad (~1 lunch cup)
- 1 cup of cooked vegetables
And please don't fill up on lettuce either!
Lettuce is very good for filling, but nutritionally it is not very rich (I didn't want to call it poor, I already said that).
Myth 6: Potatoes are only sweet potatoes
The sweet potato is indeed a super potato.
Very rich in carbohydrates, with much more fiber than the so-called “white” potato, richer in potassium and with a lower glycemic impact.
However, it is still calorie-free, that's why I say: oh, I don't put regular potatoes in the soup, just sweet potatoes and that way it doesn't make you fat… it depends.
If you add 2 sweet potatoes to 4 bowls, it's almost the same as adding 1 potato per bowl.
The problem is not the potato itself, but the fact that it increases the energy density of the soup without “chewing” said potato.
If sweet potatoes have more advantages than white potatoes?
Yes, it does.
Do you have to stop eating the white one?
No, but you can gain more in all aspects with candy.
Ultimately, it’s all about variety and opting for what suits your eating plan best.
Especially because there are those who, imagine, don't like sweet potatoes!
Myth 7: Now I started a pack of CLA and L-carnitine
Fix this sentence well:
There is NO SUPPLEMENT that can help you lose fat.
Unfortunately, but it's the truth.
I say unfortunately because I don't need to say this every 10-12 months...
CLA is outdated when it comes to fat loss, but every year I continue to see people who waste time (and money) believing that it is in fact more effective than Fairy.
The results in animal models were very good but… clinical studies left a lot to be desired.
It doesn't mean that it can't help your body but... the investment that is necessary would allow you to buy a lot of quality foods that your body will like when it's in deficit.
As for L-carnitine, it is true that it is less expensive, but on its own it does not work either.. In terms of investment versus results in a solid plan, it is a better bet than CLA, but it is still <5% of results.
The first thing to do when we want to see results is: adjust our diet and we have to dedicate all our effort, commitment and discipline to it because without it... not even the best training in the world can save us!
Myth 8: I will start eating oatmeal
Oats are a spectacular cereal… but they don’t work miracles.
If you compare it with the usual breakfast cereals, you can easily understand that oatmeal is 100% oatmeal, the others are not.
I still remember fondly the day they said to me: “But do you eat oatmeal? That makes a lot of weight…”
Today everyone eats oats to “dry”… times change, truths change?!
Oats are rich in soluble fiber, namely gum, which is very good not only for satisfying hunger but also for controlling blood sugar levels (glycemia).
But it still has energy value and is still a source of carbohydrates.
Still, 100x prefer oatmeal to sugary cereal.
You can combine oats and if it really costs you a lot to eat oats, it's a matter of combining the right amounts.
The portion? It depends on your needs, but please don't add 1 tablespoon and go around saying that you now eat oats!
A good egg pancake or egg whites and oatmeal makes a great breakfast (or snack).
And when the amount of oats is reduced to a minimum, it's best to cook the oats to begin with, and eat an egg white tortilla separately because it will seem like more food.