Reality vs Misconceptions: Before starting your diet keep these points in your mind
“Dieting” is the most popular word in the food world, nowadays, right? There are so many types of diet plans which people follow. Some of these are realistic and some are not. Most of the time people try to get a quick result and follow something, which is not sustainable in the long run. As a result, they soon quit and return to their previous conditions.
Therefore, here I share some real facts about the misconception of diet which you need to know before starting your diet plan. I hope It will help you to understand the difference between reality and myth.
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Headlines at a glance 1. Skipping meal for quick result 2. Excluding carbohydrates from your diet plan 3. Fat containing foods are unhealthy 4. Complete dinner within 8 p.m. |
Misconceptions vs reality:
1. Skipping meal for quick result:
Many people, especially those who are younger, believe that the best way to quick weight loss is to skip a meal. Skipping a meal for weight loss probably gives you a quick result. However, over a long time it may affect your health. Therefore, it will better to focus on the amount of food that you consume, and the types of food that you include in your diet rather than skipping your meal.
Skipping meals over a long time may have the following adverse health effects:
Feeling lack of energy, weakness, and headache.
Poor body metabolism
Affects skin and hair health
Gastrointestinal problems
Low blood sugar level or hypoglycemia
Effects on your mental health
2. Excluding carbohydrates from your diet plan:
Presently, many people think that carbs are the main villain for many health issues like obesity, diabetes, heart-related disease, etc. So, better to just avoid it. The statement is only partially true.
Carbs are the main source of our energy level. If you completely skip carbs from your diet it will affect your body like lack of energy level, low sugar level, headache, fatigue, etc.
There are various forms of carbohydrates available. Mainly, sugar, starch, and fiber are the types of carb found in food. If you consume an excess amount of refined carbohydrates like refined sugar, wheat flour, sugar-related products like cake, cookies, cold drinks, candies, etc., that can cause health issues as these types of carbs are known as “empty calories”. These are digested easily and raise the blood sugar level very quickly. Also, the other essential nutrients are absent in these types of foods.
On the other hand, foods that contain starch and fiber like fruits, vegetables, pulses, whole wheat products, oats, brown rice, etc. are considered good carbs. They take more time to digest, which helps to control the blood sugar level and makes you feel full for a longer time. Therefore, it will help to control the body weight, control blood sugar level, etc. Also, these types of carbs also contain other essential nutrients like vitamins, minerals, which are also essential for our health. Therefore, don’t exclude carbohydrates completely from your diet but consume them selectively.
3. Fat containing foods are unhealthy:
Yes, it’s true that fatty foods are unhealthy but this is not applicable to every type of fatty food. Again, it’s important to choose the right one.
Fat is one of the macronutrients, which is needed for our body. There are three types of fat: saturated fat, unsaturated fats (good fat), and trans-fat. Good fat is important for our body because;
- It acts as a source of energy after carbohydrates.
- Helps to absorb the fat-soluble vitamins A, D, E and K, in our body.
- Helps to support cell growth
- Helps to maintain heart health, etc.
Include healthy fats in your diet: nuts & seeds, avocado, fatty fish, egg, olive oil, coconut oil, mustard oil, clarified butter or ghee (1 tsp with vegetables, rice or paratha or side dishes), etc.
Exclude unhealthy fats from your diet: any processed fatty foods, deep-fried foods, french fries, cookies, pakoras, etc.
4. Complete dinner within 8 p.m.:
Any single time is not established for the best dinner time. The concept is not to take your dinner just before going to the bed. Try to complete your dinner in at least 2-3 hrs. before your bedtime. Because;
- Researchers have shown that late-night dinner with heavy meals are associated with overweight and diabetes-II. At night, the calorie consumed in the form of foods are stored in our body and may have a chance to elevate the glucose level or increase body weight.
- Dinner just before bedtime may also cause indigestion, heartburn, etc.
5. Weight loss pills are the quick solution to get in shape:
Nowadays, there are many products available in the form of pills or powders in markets. They claim it will help to lose weight successfully in a very short period of time without any diet management and physical activities.
The fact is there is no evidence that it will help as they claim and there may also be side-effects. So, it is always advisable not to go for these types of products, unless prescribed by your physician.
Bottom line:
So, these are some common misconceptions that most people have about dieting. When you are planning to be a fit and healthy person then always focus on solutions, which can be sustained over a long time. Quick solutions may give you quick results but may not give you the permanent result that you desire.
1. https://www.healthline.com/nutrition/top-12-biggest-myths-about-weight-loss
2. https://www.thehealthyweighout.com/resources/dieting-myths/
3. https://www.webmd.com/diet/ss/slideshow-diet-myths
4. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20046409
5. https://arohanyoga.com/blog/advantages-of-early-dinner/
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