So much info in the web, witch is true and witch is false, today i will present you top 10 health lies.
1.Eating fat makes you fat.
Truth: The fat you eat is very different from the fat your body stores. Because it takes your body a long time to digest fat, the nutrient helps keeps you full. This stops you from wolfing down extra calories (from any food source) that your body stores as fat — so eating fat can actually help you manage your weight.
For the record, it's eating too much that leads to weight gain — and refined carbs, which stoke your appetite, tend to be the culprit, says Robert Lustig, M.D., professor at the University of California San Francisco's School of Medicine and director of the college's Weight Assessment for Teen and Child Health program.
2.Eggs Are Bad for Your Health
Eggs are so incredibly nutritious that they're often called "nature's multivitamin." The nutrients in them are enough to turn a single cell into an entire baby chicken.However, eggs have been demonized in the past because they contain a large amount of cholesterol, which was believed to increase the risk of heart disease.
But the truth is that despite being high in cholesterol, eggs don't really raise the bad cholesterol in the blood. In fact, eggs primarily raise the "good" cholesterol
Despite all the warnings about eggs in the past few decades, studies show that they are NOT associated with heart disease If anything, eggs are pretty much a perfect food for humans. They're loaded with protein, healthy fats, vitamins, minerals and unique antioxidants that protect the eyes
They are also an excellent source of Choline, a nutrient that is very important for the health of the brain and about 90% of people aren't getting enough ofDespite being a "high fat" food, eating eggs for breakfast is proven to cause significant weight loss compared to a breakfast of bagels
3.You Should Do More Cardio
Cardiovascular training such as running, spinning, swimming, and hiking is wonderful for your heart and body. However, over the years, the push for cardio has become more prevalent. Often times people are told to “do more cardio” when they find that they’re not making progress with their weight loss. If you’re not doing any cardio, this might be good advice, but if you’re already doing cardio 3-5 days per week, more cardio isn’t your answer. In fact, more strength training is probably a better answer for you.
Strength training has been shown to increase muscle mass and bone density, which in turn will raise your resting metabolic rate. That means you’ll burn more calories while you’re doing nothing! Cardiovascular training makes you efficient at burning calories. For example, if you have a hard time jogging for 20 minutes, over time, that 20 minutes will seem easier. For your body to feel the same effects that it felt doing 20 minutes of jogging will now take 30 minutes of jogging. This means your body has to do more work in order to burn the same amount of calories.
The Solution: Perform cardiovascular exercise a few times per week to keep your heart healthy and don’t overdo it.
4.Trans fat won't kill you.
Truth: Trans fat can accumulate in your system — so even small amounts can most certainly shorten your life. That's because trans fats can't be digested by bacteria, Dr. Lustig explains — it's why they have long been used to extend the shelf life of many products. The problem with eating such resilient fat is that your body can't digest it, so it lines your arteries and liver, and creates a dangerous situation that appears to raise the risk of death from any cause, coronary heart disease, and death from cardiovascular disease, according to a recent review published in the medical journal BMJ. "They're consumable poison," Dr. Lustig says of trans fats.
5.A Calorie Is a Calorie
It is often said that the only thing that matters for weight loss is "calories in, calories out." The truth is that calories matter... but the types of foods we eat are just as important.
That is because different foods go through different metabolic pathways in the body
Additionally, the foods we eat can directly impact the hormones that regulate when and how much we eat, as well as the amount of calories we burn.
Here are two examples of why a calorie is NOT a calorie:
- Protein: Eating protein can boost the metabolic rate and reduce appetite compared to the same amount of calories from fat and carbs. It can also increase your muscle mass, which burns calories around the clock
- Fructose vs glucose: Fructose can stimulate the appetite compared to the same number of calories from glucose
Even though calories are important, saying that they are all that matters when it comes to weight (or health for that matter) is completely wrong.
6.Don’t Eat Carbs
I had hoped that this myth would die off fairly quickly, but alas, it is still extremely popular. Carbohydrates are the main fuel source for your body whether you are performing quick movements, like a sprint or squat, or doing lengthier forms of exercise like riding your bike. While excess carbohydrates will ultimately turn into fat, not eating carbohydrates will do your body damage over time. While it is important to keep carbohydrates in your diet, make sure you’re choosing the good ones! My rule of thumb is this: if it grows in the ground or on a tree, it’s good for me. Do your best to stay away from processed foods when possible, and be sure to keep your portion size in check.
The Solution: Choose healthy carbohydrates like fruit, brown rice, sweet potatoes and whole grains. When it comes to the amount of carbohydrates to eat, aim for the size of your fist about twice per day.
7.FULL-FAT DAIRY PRODUCTS ARE UNHEALTHY.
Truth: Research suggests that dairy products contain a unique form of fat that may be absorbed differently than fat from other foods: People who eat full-fat dairy (or a mix of low- and full-fat dairy products) are less likely to be overweight, have high blood pressure, or develop type-2 diabetes, and more likely to live longer than people who don't eat dairy or stick with low-fat varieties.
8.Eating a Lot of Protein Is Bad for Your Health
Many people believe that eating a lot of protein can damage your bones.
While it is true that increased protein can increase calcium excretion from the bones in the short term, the long term studies show the exact opposite effect.
In fact, eating more protein is consistently associated with improved bone density and a lower risk of fracture in old age.
This is one example of where blindly following conventional nutrition advice will lead to the exact opposite result.
Another myth is that protein increases strain on the kidneys and contributes to kidney failure.
The reality is a bit more complicated than that. Although it is true that people with established kidney disease should reduce protein intake, studies in healthy individuals show that protein is perfectly safe.
9.Don’t Eat After 6 p.m.
When looking at your food intake, it is better to look at your day as a whole. While it is important to eat every few hours to keep from getting so hungry that you scarf down excess food without realizing it, the time of day that you eat has no proven effect on weight loss. I have several clients who eat their biggest meals in the evening and it has not hindered their progress at all.
The Solution: Be mindful about your food, but also be mindful about your habits. If you prefer to eat a smaller breakfast and a larger dinner, that is OK. Look at your day as a whole. If you’re getting the proper nutrients, eating enough food (but not too much), and getting exercise each day, you’ll still be able to make progress on your weight loss goals without having to watch the clock.
10.Cardio burns fat.
Truth: Not right away. Your liver keeps about 1,000 calories worth of easy-to-burn sugars on hand at all times, and you have to burn through that before your body starts to break down fat for fuel, Dr. Lustig says. Because most cardio workouts burn way less than 1,000 calories in an hour, cardio won't necessarily burn body fat — you'd have to stick with it for an unrealistically long period of time to burn through your liver's stores and start incinerating fat for fuel. If you want to burn body fat, don't worry about the kind of exercise you do, Lustig says. Every effort to be more active will help you reach your goal by burning calories so your body can get to work on excess fat.
Sources : www.cosmopolitan.com, www.healthline.com, www.forbes.com