There are a lot of food or diet myths in the world and due to this, it is very difficult to lose weight effectively. So everybody clearly knows the food myths’ best solutions to lose weight effectively. Here in this article, I will describe the main myths regarding our daily food intake.
Without knowing the food myths’ best solutions it is very confusing which kind of food is preferred. While reducing weight everybody should know about it clearly.
Myth no 1:
Juices especially fruit juices help to lose weight and also cut your daily calorie intake?
Juices contain a lot of sugar and are concentrated sources of energy. juices also contain added sugar. If you drink juice while weight reduction then it is very difficult to manage your daily calorie intake. No doubt juices contain a high amount of antioxidants, vitamins, minerals, and a lot of other beneficial substances.
But during weight reduction, every calorie consumed by you plays a great role. Otherwise, if you want to drink juice then you should eat a small piece of any fruit that has a weight of not more than 100 gms which gives you approximately 50 calories. (Except MANGO AND BANANA because these two fruits give 100 to 125 calories per 100 gm of consumption).
In case you are drinking fruit juice then you should know a 250 ml glass of fruit juice has approximately 300 to 400 calories. It is because for preparing 250 ml of fruit juice you have to squeeze 3 to 4 medium size kino or maushambi or orange (citrus fruit) or any other fruit.
And one medium-size fruit having a weight of 200 gms approximately contains 100 to 125 calories. It means 3 to 4 medium-sized fruits will give you approximately 400 calories. So be careful while drinking juice when you follow the weight reduction program.
We have talked about pure homemade fruit juices. Juices that are available in the market in readymade forms like Tropicana and so many other company juices contain a very high amount of added sugar and preservatives. Also, have a very high-calorie index. So please completely avoid these kinds of juices if you are serious to lose weight.
From another point of view, the juice is very healthy irrespective of weight loss.
Myth no 2:
Refined oils are more than 90% fat-free?
All kinds of refined oils contain more than 99% of fat irrespective of their name or company.
You should know 1 gm of fat give you 9 calories it means one teaspoon(5gm) of oil gives you 45 calories approximately. So you should be very careful about this food myth and use it wisely.
Myth no 3:
Refined oils are more preferable than clarified butter(desi ghee) or butter or milk cream(malai)?
As I already cleared this thing in the upper section each and every type of fat molecule gives you 9 calories. Either it is any type of refined oil or any type of other fat like desi ghee or butter.
So all types of fat should be avoided during weight reduction.
The only difference between these fat sources is their chemical structure. some are pure saturated fatty acids like desi ghee, butter, milk cream, etc.
Some oils contain PUFA(polyunsaturated fatty acids) for example sunflower oil etc.
Some oils contain MUFA(monounsaturated fatty acids) for example groundnut oil, olive oil, mustard oil, etc. These MUFA are very good to use in healthcare.
But calorie-wise each kind of fat has the same calorie index. So you should carefully understand food myths best solutions.
Myth no 4:
Does toasted bread contain fewer calories than normal bread?
As you know bread is a carbohydrate and two medium-sized bread or one full-sized chapati gives you 100 to 140 calories approximately.
So there is no difference between toast or normal bread calorie-wise. The only difference is that when you toast your bread it converts the starch into dextrins.
So in a weight reduction program, there is no value of this point.
Myth no 5:
Honey is a better option to lose weight?
Honey is a total carbohydrate source and contains more than 80% of sugar especially glucose and fructose and the remaining 20% is water.
So it also gives you 4 calories per gm of use. Because you know one gm of carbohydrate give you 4 calories. It also elevates your blood sugar level-so the use of honey in weight reduction is not good.
Myth no 6:
Adding water to milk reduces the fat content of the milk?
Adding water to milk only dilutes the milk not reduce the fat content. Yes, total milk quantity is also increased but the whole milk quantity has the same fat content.
The best way to remove fat is by skimming milk. Because skimmed milk has a very low-fat content but has all other important nutrients like vitamins, minerals, and other important trace elements.
Myth no 7:
Low calories foods you can eat as much as you can?
Absolutely not, it is because every food has calories either it is low-calorie food like vegetables or either it is fats like high-calorie foods.
During weight reduction, you have to maintain a good balance between low and high-calorie foods. You have to make a calorie chart or check your basal metabolic rate. It means you have to ensure how many calories you should take in a day to lose weight.
And if your daily calorie intake is 1500 for weight loss, then you cannot eat more than 1500 calories in a day either these calories are coming from low-calorie foods.
Myth no 8:
Buttermilk contains a lot of carbohydrates?
No this is not right buttermilk is o very good source of proteins. It also contains a lot of calcium and other important nutrients. It also contains vitamin a, vitamin d, cobalamin, sodium, potassium, etc.
100 gm of buttermilk gives you 40 calories approximately. It contains a very low quantity of carbohydrates app. 4 to 5 gm. So please carefully understand food myths’ best solutions.
Myth no 9:
Eating at night causes more weight gain?
No, it is not right the main point is what we eat not when we eat.
It means if you eat high-calorie foods at night or at any time in a day and it crosses your daily calorie need then it will definitely cause weight gain. If you eat low-calorie foods like fruits and vegetables at any time and these do not cross your daily calorie need then your weight is not increased. so understand the calorie concept of foods.
Myth no 10:
More small meals better than two large meals?
No, in the case of weight reduction you should stick to your daily calorie requirements. These requirements you can fulfill either with the help of your two large meals or with your 4 to 5 small meals.
Yes in other cases more and small frequent meals boost your metabolism than two large meals.
Myth no 11:
Eating fat makes you fatty or obese?
No, it is not true, here also the concept of food calories apply.
If you eat more fat which crosses your daily calorie need then you definitely gain weight. But in a ketogenic diet, you have to eat 70% fat, 25% protein, and 5% of carbohydrate and after consuming this you definitely reduce your weight. So after taking high fat you reduce your weight.
But you remember your daily calorie intake must be less than your basal metabolic rate(calories required by the body on a daily basis to do your activities) if you want to reduce your weight.