nutri18blog

Myth is misconception or false notion. There are many myths we are living with. Lets try and debunk some in this blog.

Myth 1

Starve to see reduction in the weight.

Fact

This maybe true in the short term but in the long term it can actually hurt you as it decreases metabolism and muscle mass. Loosing muscle mass is the last thing you want to happen as you age.

Myth 2

Baking and Steaming are only two healthy options.

Fact

Oh! There are many more like Grilling, Roasting, Broiling. Try these along with Baking and Steaming to bring variety in the life style.

Myth 3

Do not eat after sunset.

Fact

No matter when you eat, body always stores extra calories as fats. So it does not matter at what time of the day you eat . It totally depends on what and how much you eat and how much physical activity you do during the whole day which determines whether you gain, loose or maintain your weight.

Myth 4

Always eat low fat or non fat diets

Fact

False. Fat is critical for the optimum functioning of the brain, the heart, the skin and other major organs as well as for the absorption of the vitamins.

Myth 5

Low fat milk has far less calcium than full fat.

Fact

No way! There isn’t any great difference. Of course the advantage of drinking low fat milk is that it is lower in calories, fats and saturated fats.

Myth 6

You always gain weight when you stop smoking

Fact

There is no scientific basis to this. First CONGRATULATIONS for making that decision to get your life back. Usually one addiction (smoking) is replaced by another (eating).Improve your quality of life and prolong it as well.

Myth 7

Potatoes, bread, pasta, rice are fattening foods.

Fact

False. Potatoes, bread, pasta and rice are high in starch but are low in fat and calories. They become high calories food when eaten in large portions or when topped with fats like butter, sour cream, mayonnaise. Foods high in starch are in fact an important source of energy for our body as they are complex carbohydrates.

Myth 8

Vegetarian diets will help you loose weight more easily.

Fact

Partially true. People who follow vegetarian eating plan, on average, eat fewer calories and less fats than non vegetarians. Vegetarian diets are needed to be carefully balanced as they often lack in following as compared to their non vegetarian pals.. . IRON . CALCIUM . VITAMIN D . VITAMIN B 12 . ZINC . PROTEIN

You can get these nutrients incorporating following to your eating plan. .

IRON – Spinach, lentils, cashews, cereals .

CALCIUM – Dairy products, fortified soy based beverages,tofu, brocolli. .

VITAMIN D – Fortified foods & beverages including milk, soy based beverages. .

VITAMIN B 12 – Eggs, dairy products, soy products. .

ZINC – Whole grains, nuts, tofu, leafy vegetables like spinach, cabbage, lettuce.

.PROTEINS – Eggs, dairy products, beans, peas , nuts and seeds.

Myth 9

Exercising alone can help in huge weight loss

Fact

False. If you are just exercising and not observing your meal plan, the scale is unlikely to budge. Exercise is great for maintaining weight and regulating appetite. But you can make a better impact by controlling what you eat. Both exercising and watching your apetite are complimentary.

Myth 10

Liquid diets / High carb low fat / Detox diets / Diet pills – help you loose weight.

Fact

They can actually do the opposite. These all are included in diet fads. These patterns promote short term weight loss with no concern for long term weight maintenance. They are certainly not the ways to loose weight and keep it off. Any diet that strictly limits calories is hard to follow. Mostly they are failures and people regain any lost weight whereby adding frustration.

Myth 11

To loose weight avoid chocolates, fast foods and sweets

Fact

Chocolates, fast foods and sweets can be a part of a healthy weight loss program with a little bit of know how such as . Avoid big portions . Select the food wisely avoiding the ones with empty calories or loaded with fats . Eating it once in a while . Splitting the meal with a friend.

Myth 12

You should not incorporate two kinds of carbohydrates in one meal

Fact

False. The dietary guidelines recommends eating 6 to 11 servings a day, depending on the individual calories need. One serving equals to one slice of bread, half cup of rice or pasta. So you can easily have two different carbohydrates for the same meal. Complex carbohydrates are always a safe bet. We can get these from following groups. . VEGETABLES – Potatoes, beans, carrots, beet roots, okra, cucumber, radishes, asparagus, onions, spinach and broccoli. .

WHOLE GRAINS – Rice, corn,wheat, oat, breads, pasta.

Myth 13

Water melts the fat.

Fact

Whoa! Water is not the magical drink to melt the fat. Drinking more water probably speeds up the metabolic rate. It is always good to replenish water content in the body before and after the exercise. Do drink a glass of water with every meal.

Myth 14

skipping meal is best option

Fact

False. Studies have shown that people who skip breakfasts or meals tends to feel hungrier later on and end up eating more than they normally would. Eating small meals throughout the day is the wisest option.

In nutshell NO FOOD CAN BURN FAT. The best way is to cut back on the number of calories you eat and be more physically active.

You ask ten people for weight loss advice and you will get ten different answers. Much of what we have been told about weight loss is actually false.

So, Eat well and stay healthy!! Have a great day!

Lots has been read, and talked about Health, nutrition and Diet. In spite of so much knowledge all around us, why is it always difficult for all of us to fit in those categories? Sometimes we just think it’s too good to be true. 
Keeping a food diary is one of the best ways to track what you’re eating. You might be surprised at how much sodium, saturated fats, and excess sugars some foods contains.

“For some people, writing in a food diary, counting calories, having reminders on the refrigerator and using a food app can be effective,” explains lead researcher Brian Wansink, a professor in Cornell University’s Food and Brand Lab and author of “Mindless Eating: Why We Eat More than We Think.” But for most of us, because we’re so busy, counting calories is probably not realistic.” Instead, he says weight loss is more about rearranging our environment so we enjoy food without feeling hungry or deprived—an area where many diets fall short. 
To drop excess pounds, Wansink says we need to avoid what he calls the five “dietary dangers.” That includes meal stuffing (overeating), snack grazing, restaurant indulging, party binging and desktop or dashboard eating (chowing down in our cubes or cars). In other words, those instances where we eat and hardly notice what—and how much—we’re putting in our mouths. 
To avoid these danger zones, Wansink recommends easy behavioral changes like using smaller dinner plates and smaller serving bowls, keeping snacks out of reach and using shorter wine glass. Think that won’t add up to a shrinking waistline? Think again.

According to the research, which is published in the Journal of Medical Internet Research, participants reported that the most effective tips they received were:
1)Keep counters clear of all foods but the healthy ones.

2)Never eat directly from a package—always portion food out onto a dish.

3)Eat something hot for breakfast within the first hour of waking up.

4)Avoid going more than three or four hours without having something small to eat.

5)Put down your utensils between bites to slow down your eating.

“If one resists his favourite foods due to high calories, it sure triggers “Rebound Overeating’. So always remember to eat everything

but in moderation. Wellness depends a lot on how you control your intake. Eat slowly, enjoying every bite.
 Next week I will meet you with basic of Vitamins & Nutrients. Till then Eat Right & Stay Healthy.

Happy Valentines day to all!!