Food for a healthy weight loss
Many people have decided to lose some kilos and want to start a weight reduction program. Some seek professional guidance, but others are beginning to do with information they have read or simply stop guide for advice from family or friends. Sometimes with good intentions, are recommended methods questionable, ineffective strategies or alternatives that have no scientific evidence whatsoever. In this process of asking and receiving information can be confused, frustrated at not getting the expected results or initiate unsafe for our health.
Here are some of the most common myths in the popular belief about diet and weight loss. This information will help to dispel doubts and that the start of that good decision, to reach a healthy weight, either through a safe and effective method …
1. “I have to go hungry if you really want to lose weight”. You can lose weight without starving if it carries out a meal plan that includes in addition to three meals, healthy snacks and low calorie.
2. “You have to remove the noodles, rice and potatoes to lose weight”. Rice and pasta are foods that contain virtually no fat, but carbohydrates and proteins. So it is necessary to include them in the food, but we must reduce the portions.
3. “The lemon is a property that helps dissolve the fat in the body.” The lemon is a citrus fruit or low calorie. It can be used in juices and foods without adding calories to the preparations. However, it has no special properties to remove the fatty tissue of the body.
4. “The best diet to lose weight is one that is high in protein and fat, and free or low-carbohydrate.” Diets high in fat and low in fiber are associated with colon cancer. Too much protein can damage the function of the kidneys and raise blood cholesterol. A healthy eating plan is recommended that between 50 – 60% of daily calories come from carbohydrates.
5. “No matter what the person eats, what affects it mealtimes”. Indeed, we found that shortly after dinner and lie down to sleep in some people can cause poor digestion or sleep problems. However, although we must not try to make dinner late at night, weight loss, more important than the meals which food is consumed and the daily energy balance (total calories in vs 24 hours. Activity and daily expenditure of energy)
6. “Everyone I fats, including the water that I drink.” Sometimes people feel that their calorie intake is not high. But if there is increase in weight, the person is consuming more calories than it is spending. Moreover, water has no calories.
7. “The vitamins I have increased weight.” Vitamins and minerals are essential nutrients for our body, however, provide no calories. The nutrients that provide calories are carbohydrates (4 calories per gram), protein (4 calories per gram) and fat (9 calories per gram). Alcohol also contributes calories (7 calories per gram)
8. “If I want to lose weight should I prepare meat without salt and no flavor”. To lose weight we must reduce or eliminate fat from foods. However, we can prepare the dishes with great taste and good appearance when using species that do not provide calories, such as: garlic, onions, peppers, bay leaves, cinnamon, vanilla and others. The salt can be included in a moderate way and it will be restricted if there are problems of fluid retention or hypertension.
9. “The diet is more important than exercise or physical activity rather than food aid”. The two aspects are vital to lower the weight in a healthy way. People can lose weight with diet alone, but the reduction will be slower. The exercise will also help increase muscle mass, lower% body fat and improve overall health. Furthermore, exercising care not only feed the physical performance decline, make more difficult the loss of body fat and can result in a poor nutritional status.
10. If after a time to be making a meal plan stopped losing weight, it means that the treatment does not work. ” In the process of losing weight there are several stages. The first stage is when you download fast and so well is when you lose more fluids. Then there is a stage of “stagnant” because of metabolic adjustments, and finally becomes a way of losing weight a bit faster. In the latter is the more body fat is removed.
11. “The most important thing is to watch the calories and not the type of food.” Both factors are important. If the person exceeds the calories they need will not lose weight, but if you consume the calories and does not require the selection of food to lose weight but can also worsen your health.
12. To accelerate the loss of kilos I skip breakfast and only do one or two meals with snacks between. Breakfast is arguably the most important meal for children as for adults. It has been found in people who do not eat breakfast, your metabolism gets slower and lose less weight. On the other hand the use of tea and snacks (small intakes among the four main meals) is ideal, as it helps prevent low blood glucose levels and promotes a greater control in the diet. The important thing is to distribute food throughout the day to be free from hunger and thus avoid making only 1 or 2 meals abundant
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