Today, healthy eating is at the peak of popularity. More and more people are embracing a healthy lifestyle and giving up unhealthy habits.
So what does it mean to "eat right"? Should we eat a balanced diet with some indulgences, or should we impose strict restrictions, eliminating entire foods? Does a healthy lifestyle consist solely of eating right?
The more popular this topic becomes, the more myths arise around it. And navigating this deluge of information can often be challenging. We've identified the most common myths about healthy eating and debunked them.
1. The less fat a product contains, the healthier it is.
Fats are considered the worst enemies of a healthy figure. And in vain. These substances are vital for the body. Only trans fats and saturated fats are harmful. Vegetable and animal fats, however, should be consumed in moderation. For example, these include fish, nuts, and dairy products.
2. Fruit juices are as healthy as fresh fruit.
It's a common belief that fruit is healthy in any form. However, there are differences. Juices contain virtually no valuable fiber, and the concentration of vitamins and minerals is significantly lower. That's why it's best to choose fresh fruit. By the way, I'm talking about freshly squeezed juices. Forget about packaged nectars from the store forever. They contain too much sugar, preservatives, and other food additives.
3. Healthy eating is tasteless
People who know little about healthy eating sometimes make completely absurd arguments about their laziness and lack of willpower. Healthy eating doesn't mean tasteless food.
You can experiment and discover new and interesting combinations and dishes. For example, stuffed vegetables.
4. Healthy food is expensive.
Another favorite excuse of those opposed to a healthy lifestyle is the claim that you need to have incredible wealth to eat right. This is a myth. Healthy eating can be quite affordable. For example, the price of grains and seasonal vegetables is quite reasonable. You don't necessarily need to buy products labeled "organic." This doesn't always mean that what you're buying is truly healthy.
5. Reducing calories is the only way to lose weight
Reducing calories if you want to lose weight is completely natural and logical. This applies, of course, to starvation diets. Your diet should remain balanced and nutritious. You should consume slightly fewer calories than you burn throughout the day. To see good results, you should also be sure to incorporate exercise and sports into your routine.
6. Sushi and rolls are a dietary product.
Sushi and rolls themselves won't do much harm to your figure. However, the white rice used to prepare them isn't exactly a diet food. The biggest danger, however, is the soy sauce, which is a staple at any Japanese restaurant. It's very high in calories and won't help you achieve a flat stomach.
7. Snacking is harmful
Snacking isn't harmful, but an absolute necessity. Every healthy person should have it in their diet, as it helps replenish energy and vitality throughout the day. It's just important to choose the right snacks. Chocolate bars and other sweets are not suitable.
Several interesting and useful options.
An apple and seven walnuts
The British say that eating an apple a day saves you a visit to the doctor. And the Russians say, "An apple for dinner keeps the doctor away." There's no doubt about the health benefits of apples. Moreover, apples are one of the lowest-calorie fruits, making them safe to eat both during the day and in the evening.
Some people experience an increased appetite when eating an apple. Therefore, it's a good idea to eat walnuts with it. They contain omega-3 polyunsaturated fatty acids, which help form the sheath of nerve fibers. Furthermore, you'll chew walnuts, just like an apple, and chewing them increases feelings of satiety.
Watermelon
Watermelon is a great food because it's low in calories and rich in fiber, vitamins, minerals, and antioxidants. It's also a source of lycopene, which supports vision.
Moreover, watermelon is 92% high in water. And as we know, foods that contain large amounts of water can trick the body, giving a false sense of fullness.
Dried figs
Figs in any form are a true gift for our body. They're a natural source of energy that will boost your mood and productivity. Dried figs are among the highest-fiber dried fruits, which helps improve bowel function and cleanse the body of toxins and waste.
It can also improve metabolism and has a diuretic and laxative effect. However, it's best to only eat a few pieces during a snack, as it's high in calories.
Sauerkraut
Sauerkraut has many more health benefits than fresh cabbage. This is due to the lactic acid bacteria produced during fermentation, which preserve all the micronutrients in the vegetable. One spoon of sauerkraut contains a daily dose of vitamin K, which is essential for blood clotting. Sauerkraut can boost the immune system thanks to its high vitamin C content. It is also a rich source of vitamin B, which is essential for the nervous system.
Natural dark chocolate
For those with a sweet tooth, there's good news: you can indulge in a little natural dark chocolate to satisfy your sweet tooth. What's the difference between dark chocolate and milk chocolate? Dark chocolate contains more cocoa solids than sugar. It's a great hunger-satisfying treat, just pop a couple of squares under your tongue. Experts say dark chocolate even reduces the risk of obesity and type 2 diabetes.
Baked pear
This fruit can be eaten in any form as a snack. Pears make incredibly delicious and sophisticated desserts. Pears can also help treat certain ailments, as they contain numerous essential oils and biologically active substances. Baked pears can add variety to a diet without compromising your figure. And if you add a little cinnamon, you'll get double the benefits.
8. Diet soda is healthy.
The clever marketers who invented Diet Coca-Cola never tire of convincing us that it contains no extra calories. Some readily fall for this ploy, believing that this sweet soda fits perfectly into a healthy diet. This is simply not true. Diet products often add even more colorings, preservatives, and sugars to mask their distinctive flavor.
9. You should buy only organic products
This point is very similar to the previous one. Labels and tags on products that proudly proclaim "100% natural" or "organic" are often completely unrelated and indistinguishable from their conventional counterparts. Such labels are intended more to stimulate sales than to objectively assess the composition of a given product.
10. Carbohydrates should be reduced or eliminated from the diet
Those trying to lose weight mistakenly dislike not only fats but also carbohydrates. The latter is also not without its share of misunderstandings and distortions. Carbohydrates come in different types: simple and complex. It's best to minimize your consumption of simple carbohydrates, as they quickly dissipate the feeling of fullness. Complex carbohydrates, on the other hand, are a must-have if you're committed to eating healthy.
11. Fresh vegetables are healthier than frozen ones.
Modern freezing technologies allow vegetables to retain absolutely all the vitamins, minerals, and other beneficial substances. This is especially important during the winter, when the fruits and vegetables that reach the shelves are not very fresh and have practically no nutritional value.
12. Raw fruits and vegetables in any quantity are very useful.
Yes, they contain many vitamins and are very healthy, but not always, not for everyone, and not in certain quantities. There are people, and there are quite a few of them, whose bodies have difficulty digesting raw fiber; for them, it's preferable to consume such food stewed. Even a small amount causes heartburn, loose stools, and bloating.
But even those who don't have this problem should still eat cooked vegetables. Nutritionists recommend a ratio of two to three.
Eating raw fruits and vegetables after a meal will cause fermentation and, as a result, putrefaction. Ideally, eat them as a starter and then take a half-hour break.
Another point that few people pay attention to is that the best vegetables and fruits to eat are those that grow in the area where you live.
13. If you don't eat soup at least once a day, you'll get a stomach ulcer.
To date, this has not been confirmed by doctors, nutritionists, or scientists. No link has been established between eating or not eating soup and stomach ulcers. Of course, soup, properly prepared with healthy ingredients, is very beneficial, but if you don't eat soup often, there's no guarantee you'll get an ulcer. What matters more is what foods you eat and how you eat them.
14. All chocolate without exception is harmful.
If the mere thought of chocolate makes you tremble, it's time to reconsider. Not all chocolate is bad for your figure. There's dark chocolate, which is rich in vitamins. It strengthens the immune system, stimulates mental activity, and improves cardiovascular function. So, a single square of dark chocolate in the morning can only do you good.
15. Granola is always nutritious and healthy.
This popular snack, originally from the United States, is considered one of the most nutritious snacks. However, it's not always truly healthy. Granola sometimes contains artificial sweeteners intended to reduce the calorie content. These, in turn, only increase appetite and encourage overeating. Choose your granola carefully.
16. The fewer meals, the better.
The less you eat, the more your body stores. Two meals a day is not enough for a person, even if they are very large and filling. This is even worse. The stomach stretches, and excess calories are converted to fat. Ideally, you should eat about 5-6 meals: a full breakfast, lunch, dinner, and two snacks throughout the day.
17. You need to forget about sweets
For some reason, it's believed that healthy eating requires giving up sweets once and for all. Firstly, everything should be in moderation. It's okay to indulge occasionally and indulge in a piece of your favorite treat before 12:00. Secondly, who said sweets are only unhealthy?
18. Separate meals will definitely help you lose weight.
Nature has programmed humans and their digestive system for a mixed diet. During the process of eating, the stomach and pancreas produce a whole host of enzymes capable of digesting proteins, fats, and carbohydrates simultaneously. There's no scientific proof that separate meals are more effective in the fight against excess weight. Research shows that such a system offers no advantages other than psychological ones. When eating separate meals, a person is more mindful of portion control and, as a result, serves themselves less food.
19. Black bread is healthier than white bread.
This isn't always the case. Dark bread may not be a sign of high fiber content, but rather the effects of caramel coloring. As for calories, dark and white bread are virtually identical. Bran and whole-grain breads are truly healthy.
20. You shouldn't eat after six
A popular rule that's completely unacceptable, especially considering that today's hectic lifestyles mean many people only go to bed by midnight. Eating three to four hours before bed is not recommended. This allows the body to rest and not process the food you eat.
Important! With intense exercise, many of these tips change dramatically.
21. To curb your appetite, you need to eat some fruit.
Fruit is incredibly healthy, meaning it can help curb hunger if it suddenly hits you. However, it's best not to. Sweet yet low-calorie fruits like apples or oranges can trigger a ravenous appetite, causing blood sugar to spike. After such a snack, insulin levels will remain elevated for some time. A cup of unsweetened green tea is much more effective.
22. Oatmeal is the healthiest breakfast
This myth is only half true. Oatmeal is only healthy if you make it from whole-grain oats. This type isn't available in all stores and supermarkets. Processed oats are largely devoid of their beneficial properties and don't provide the nutrition you'd expect. Also, avoid instant oats. They're not a source of any nutritional benefits.
23. It is necessary to drink at least 2 liters of liquid
Misconception number one: you need to drink pure water, not liquids. Although we're already accustomed to including soup, tea, and anything else that contains liquid in this regard. Misconception number two: you need to drink your daily norm, not 2 liters. Calculating the norm is very simple: multiply your weight by 30 ml. So, for example, someone weighing 57 kg needs to drink 1.7 liters of pure water. But someone weighing, say, 80 kg needs to drink almost 2.5 liters of pure water.
24.Breakfast is a mandatory meal.
My opinion on the importance of eating after waking up is a bit different. If your body doesn't process a morning meal and you feel heavy and uncomfortable afterwards, simply wake it up with a glass of water and eat again two hours later. There's no need to force yourself, but don't go to extremes by delaying breakfast until your afternoon snack.
25. You should definitely eat porridge for breakfast.
Yes, porridge is a complex carbohydrate that provides long-lasting energy. But there are different types of metabolism. For some people, the "eat porridge and you're full for a long time" pattern doesn't work, and they're hungry again within half an hour. This typically happens with protein-based metabolism, but even this isn't a definitive rule. In this case, it's appropriate to eat protein for breakfast.
26. You should eat sweets in the morning so that these carbohydrates are burned during the day.
This rule is promoted by nutritionists without medical training, guided by common sense. From a medical perspective, it's categorically incorrect. When a person eats sweets, the body produces the hormone insulin. A sharp surge of insulin in response to the sugar intake leads to a subsequent sharp drop in insulin levels. Half an hour after eating sweets, you'll experience the worst carbohydrate cravings, prompting you to consume everything in sight. I recommend saving sweets for a midday snack. There's a theory that insulin levels spontaneously rise between 4:00 and 6:00 PM. During this time, consuming sweets is relatively safe for your health and figure.
27. In the morning on an empty stomach you need to drink a glass of water with lemon
This is a highly controversial statement, as gastritis and heartburn are common problems that many people don't even know about. Adding acid to the stomach's acidic environment can cause serious health problems. In my opinion, adding berries or mint is better. The recommended daily water intake is 2 liters. Excessive water consumption leads to mineral leaching, while too little water doesn't meet the body's vital needs.
28. If I exercise actively and eat a lot, I will definitely gain weight and become bigger.
No! Only if you eat very little and exercise a lot, or vice versa, eat a lot and exercise little. This can also happen if you don't eat for two hours after an intense workout or if you eat everything immediately afterward. In all these cases, weight will increase and your health will deteriorate. Never train on an empty stomach! Before an early workout (like a morning run right after waking up), you can eat something light and carbohydrate-rich; this will provide energy, such as a natural energy bar or a banana. Immediately after an afternoon or evening workout, it's also advisable to eat something light and carbohydrate-rich, followed by a full meal an hour and a half later. After a late workout, you should eat something protein-rich. Protein never turns into fat, just don't overdo it. Many people believe that strength training helps them get big, so they focus on cardio. This is fundamentally wrong, because muscle is the primary energy consumer. Building massive muscle is a very difficult task, and it's impossible to achieve it by accidentally bulking up.
29. You can’t drink during meals.
This is an old-school assertion. If our body has adapted to drinking Coca-Cola, then it's certainly adapted to a mixed diet. Of course, drinking a liter and a half of liquid with meals will slow down digestion. But if you have a sense of proportion, there will be no harm to your body.
30. A person needs a large amount of dairy products.
I believe this is incorrect, as dairy products contain saturated (unhealthy) fats, which the body needs in minimal quantities. Of course, if you can't live without cappuccino or cheese, I'm not advocating that you give them up completely, but I do recommend reducing your intake, which will likely lead to dramatic changes in your weight and measurements. Lactose causes water retention. By reducing your saturated fat intake (if your usual diet was high in them), you'll primarily begin to lose your belly fat and that dreaded cellulite. However, in this case, it's advisable to supplement your calcium intake with medication.
31. It is necessary to clearly calculate the amount of proteins, fats and carbohydrates and count calories
The WHO recommends a 1:1:4 ratio of proteins, fats, and carbohydrates. But I'm not a fan of counting. Often, simply looking at your diet is enough to spot an imbalance. Counting can make you obsess over the numbers, but sooner or later you'll have to give up the constant counting, but the habit will persist, and your mind will constantly be racing with the calculator, which is detrimental to your life. Furthermore, if you consume 1,300 kcal daily, over time your body will recalibrate its metabolism and simply burn only 1,300 kcal and stop "burning" fat.
Important! Never ask for more. Maintain a balance: don't go hungry and don't overeat!
32. About lunch and dinner
The amount of carbohydrates needed is determined individually based on your workout. This includes cereals, durum wheat pasta, and vegetables. Lunch should include protein (fish, chicken, lean meat), about three tablespoons of a grain side dish (al dente durum wheat pasta is also possible), and vegetables (fresh or stewed), which contain essential fiber, are a must. A snack around 4:00 PM is when sweets are allowed, as glucose is essential for the brain. According to the WHO, a person needs 150 kcal of sweets daily. But these should be "pure" carbohydrates, containing no fat, such as fruit, marshmallows, pastilles, and marmalade. Carbohydrates + fat = the most dangerous formula for your figure (cakes and pastries). Don't turn sweets into forbidden fruit, because you might restrain yourself for a while, but then you'll break down and eat an entire cake. This rule is especially important for those who engage in intensive sports.
Dinner shouldn't feel like a snack; it should also contain carbohydrates. Remember, weight gain isn't caused by the foods you eat, but by a lack of balance. If you have a workout planned after dinner, carbohydrates are essential, but in smaller quantities than at lunch. Don't eat dinner at 6:00 PM and then spend the night circling the fridge. Try to maintain balance, stick to a routine, drink water, and exercise.