If you’ve been trying to lose weight and it feels like you’re not getting anywhere, it may be time to look at the things you’re doing that are keeping you stuck.
Weight loss is a journey that requires dedication, determination, and consistency.
While there is a wealth of information available to us today, there are also a lot of myths about weight loss that can lead us astray and cause us to waste time and energy on ineffective techniques.
So if you’re trying to lose weight, there are 5 common myths that can actually keep you from reaching your goals If you want to slim down, it’s important to be aware of the five most common myths which keep you fat. Read on to discover the truths and lies about weight loss!
1. Detoxification with Lemon and Honey
2. Diet Coke is the substitution for Regular coke
3. Fruit Juices are healthy
4. Overeating Protein Makes You Fat
5. Egg Yolks Make You Fat
If you believe and made any of the above myths parts of your lifestyle, then read more to bust the myth now.
#Myth 1: Drinking lemon and honey water in the morning will help you lose weight
Do you find yourself with a glass of warm water with honey and lemon water when you wake up?
If yes, then great! Because this homemade drink is a great antioxidant to give your day a kickstart.
But I hope you are not drinking it because it can melt fat. Because It Does Not!
While lemon and honey do have some health benefits, the idea of using them as a detox is not supported by science.
Let’s break down this myth by taking a closer look at the ingredients. Lemon, in smaller amounts, is fine to have in warm water.
However, the real problem lies with honey. The honey that is readily available in the market is often adulterated, and it is definitely a source of carbs.
Consuming even a small amount of carbs in the morning can set the tone for the rest of the day, leading to a higher calorie intake.
So, are you wondering how to detox without any carbs?
Well, one way to do that is with detox water made with turmeric, curcumin, and a pinch of black pepper.
This combo has been tried and tested by top experts and has been shown to give your liver a little boost through detoxification.
At last, the best way to support your body’s natural detox processes is to maintain a balanced diet that includes a variety of nutrient-dense foods, drink plenty of water, and get regular physical activity.
#Myth 2: Diet coke will not make you fat
Have you been drinking diet coke thinking that it will not add-on to that love handles? Well, it’s time to rethink, as drinking diet soda may actually harm your weight loss efforts.
Studies suggest that diet drinks aren’t the waistline-friendly choice they’re made out to be.
Diet Coke offer no nutritional value and the artificial sweeteners they contain may harm your health in various ways.
For example, drinking diet coke has been associated with an increased risk of developing chronic diseases such as metabolic syndrome. (NIH)
This cluster of symptoms raises your risk of heart disease and diabetes, and it has been linked to belly fat and high blood sugar. (NIH)
Research also shows that the waist circumference of people who drink diet soda daily was nearly four times greater than non-consumers over a 10-year period. (NIH)
Moreover, drinking artificially sweetened beverages has been linked to being overweight and obese.
Not only that, but diet soda intake may harm your mental health and raise your risk of developing diseases like type -2 diabetes. (NIH)
#Myth 3: Having a lot of Fruit juice is a sure-shot way to lose weight quickly
It’s no secret that many of us believe that drinking fruit juice is a great way to lose weight quickly. After all, it’s fruit, right? What could go wrong?
Unfortunately, the real story is totally different. We all know that whole fruit is low in calories and a great source of fibre, but the same can’t be said for fruit juice.
When you make juice, you extract the juice from the fruit, leaving behind the fibre and providing a concentrated dose of sugar and calories.
Take oranges, for instance. One small orange (96 grams) contains 45 calories and 9 grams of sugar, while one cup of orange juice (237 ml) contains 134 calories and 23 grams of sugar. )
And that’s not all – some types of fruit juice even contain added sugar, pushing the calorie and sugar count even higher.
So, it’s not surprising that research has found a link between drinking fruit juice and obesity, particularly in children. In fact, the American Academy of Pediatrics recently published a paper which is against giving fruit juice to children under the age of 1.
One study of 168 preschool-aged children found that drinking 12 ounces (355 ml) or more of fruit juice per day was associated with short stature and obesity. (NIH)
So, if you want to include any liquid element to your weight loss meal plan try a vegetable smoothie.
#Myth 4: Increased intake of protein will make you fat
Protein, protein, protein – it’s all we hear about these days when it comes to dieting and weight loss.
But what if we told you that there’s a common myth floating around that an increased intake of protein will make you fat? Well, it’s time to bust that myth wide open!
First things first, let’s talk about protein requirements.
According to research, the minimum amount of protein an individual needs is 1 to 1.2 grams per kilogram of body weight.
This is a far cry from the idea that high amounts of protein will make you gain weight.
In fact, a diet high in protein and low in carbohydrates can have the opposite effect.
Now, you might have heard that a diet high in protein can be harmful, producing a by-product called ketones.
However, this only occurs in extreme cases and is not relevant to the majority of people who are simply increasing their protein intake in a balanced and healthy way.
For example, someone who typically eats 2-3 eggs a day is encouraged to continue doing so, which is only 3 to 4 times their normal protein intake.
And even if they add in some paneer and tofu, it’s still not considered a high-protein diet, especially when compared to the reduction of carb intake.
Instead of the usual 5-6 servings of rice or Chapati and 3-4 servings of dal, it is recommended only 2-3 servings of carbohydrates in a day.
So, in conclusion, the myth that an increased intake of protein will make you fat is simply that – a myth.
As long as you are getting enough protein to meet your body’s requirements and maintaining a balanced diet, you have nothing to worry about.
Don’t let this myth hold you back from reaching your fat loss goals.
#Myth 5: Egg Yolks Make You Fat
The myth that egg yolks make you fat has been floating around for a long time, but it’s time to clear the air and set the record straight. Egg yolks are not the dietary enemy they were once thought to be.
In fact, they contain essential nutrients like protein, vitamins A, D, E, and K and cholesterol, making them a valuable addition to any diet.
Studies have shown that the cholesterol in eggs has little effect on the cholesterol levels in our blood.
In fact, it’s the trans-fat and excess refined sugar found in many processed foods that are the real culprits when it comes to increasing bad cholesterol.
According to a lot of health-diet experts and nutritionists, it is confirmed that consuming whole eggs, cooked in limited amounts, can actually bring good results to your health. (N)
One whole egg provides around 6 grams of high-quality protein, making it an inexpensive source of nutrition. (N)
If you’re looking to limit your fat and calorie intake, try cooking only a portion of the yolks and retaining a few for the added nutrients. (N)
In conclusion, egg yolks are not to be feared, but rather enjoyed as part of a healthy and balanced diet.
So go ahead and add some eggs to your breakfast routine, whether boiled, poached, or scrambled, and reap the benefits of their nutrient-rich yolks.
Conclusion
In conclusion, the world of health and fitness is full of myths and misconceptions that can lead us astray. But by debunking these five common myths – Detoxification with Lemon and Honey, Diet Coke is the substitution for Regular coke, and Fruit Juices are healthy. Overeating Protein Makes You Fat and Egg Yolks Make You Fat – we can steer clear of these false beliefs and find a healthy and balanced approach to fat.
Remember, fat loss is all about creating a calorie deficit, and the key to a healthy lifestyle is finding the right balance of exercise, nutritious food, and portion control. So, let’s put these myths to rest, embrace a balanced diet, and take control of our health and fitness goals!