In the quest to lead a healthy and fitter life, we end up reading and talking a lot about it. Most of us end up following many of these written or spoken words with the thought that “because they say so” let’s try it and see. Although, I would suggest there is no harm in reading and following hat one has said but, ideally instead of following something blindly one should also do their own extra research and get more details on these so called Facts and understand the science behind it.
- Myth: Mango, Grapes, Chickoo, Banana should not be given to diabetic and weight loss cases.
Fact: These fruits are often considered as the enemy for diabetics and weight loss cases, considering their natural sugar content. Yes, I agree they are naturally loaded on sugar content although best in class when it comes to nutrients. One should always consider the nutrients in a food rather than the natural sugar content. Or calories. These food when consumed at the right time and right quantity provides us with the best of the benefits. Eg: Mango being high on Fibre, when consumed as an in between meal gives you fullness and makes you not munch on the otherwise unhealthy stuff. Studies have proven that Mangoes have anti-inflammatory & anti-oxidant properties, which helps obese people lose weight and in turn be helpful to the diabetics. Banana’s high levels of B6 helps Type 2 Diabetics due to its anit-glycatic properties. Here is a link to a blog on banana http://goqii.com/blog/?s=banana
- Myth : Rice is fattening
Fact: Rice is high on carbohydrates level and not high on Fat. When taken in right quantity and timing it will get utilised by the body and will not end up being excess, which otherwise will end up being stored, in the form of Fat. Again not the mistake of Rice, it is a process how our body reacts to excess food let that be Rice or Quinoa or Oats or whole Wheat, or protein.
Best way to eat rice is to combine it with a combination of some protein source or fibre for instance have Rice + Dal or Rice+ Fish Curry, the traditional way we eat. Timing is equally important. You can have rice post a workout in your lunch, wherein we assure your body will burn it off during the rest of the day. We can enjoy them in dinner too, provided the dinner is around 7-7.30pm.
- Myth : Spot reduction
Fact: There is nothing like spot reduction, as and when we lose or gain weight it happens overall and not in one place. When we lose, it is as per the fat cells in the specific area, which may have a tendency to lose more or gain more, depending upon your genes. When we train our muscles to be stronger, body burns more to repair and maintain them. While doing so it does not take fat from the local area, it will take fat from all over to burn. Our body will never burn fat only from the part which we train. Eg: When teenage boys train the Bicep, Tricep & shoulder every day the size improves and they look good, then how will doing abs everyday make one lose belly fat? Hope you getting the point.
- Myth: Ghee (homemade butter) makes one fat.
Fact: Homemade Cow’s milk butter (ghee) contains CLA (conjugated linoleic acid) which helps you mobilize the stubborn fat in your body to help you energize. It has added benefits like anti-ageing, sexual vitality, healthy skin and eyes, etc. Want to lose that stubborn belly fat add a spoon of homemade ghee to the plate.
- Myth: Multigrain biscuits and fat free snacks are healthy
Fact: We often get fooled with the marketing gimmicks that Multigrain is healthy, Fat free is the best snacks etc., whereas if we get into a little more details we would clearly see the facts. Just turn around the packet of these foods and read up the label. The ingredient list goes in a descending order of the content of the food and the first ingredient is Wheat, which we end up thinking to be Whole wheat, where as it is the processed form of wheat, Maida. Majority of the contents are not healthy, it is just that they are being given fancy names to fool us like Demerera sugar, which is actually the normal sugar. The marketing names used are often the least in the percentage in the food, like Ragi, Multigrains, Oats, etc.
- Myths: More the cups of green tea, you burn more fat
Fact: Green tea when taken in right quantity and timing helps a lot for fat burning, due to its caffeine content. When people have it in larger amounts like 6-8 cups or more in a day, it ends up making them dehydrated and acidic, rather than increasing the metabolism, it slows it down. Thus no extra burning that will happen if one has it more. As we always say, anything in excess is not good, if even it is healthy.
- Myth: Skipping meals helps one lose fat
Fact: Skipping the meals, will make you lose weight for sure. Although there is a difference between weight loss and fat loss. http://goqii.com/blog/weight-loss-vs-fat-loss/. What do we do when our mom is not home to give us food and we are very hungry and you cannot call out for food from outside? We look out for easy options at home to kill the hunger at that point, right?
Our body does the same, when you skip meals. It will look out for options within the body. The easiest one is the muscle gylcogen storage, it will opt for that first and when one loses muscle content , there is a loss in body weight too, as muscle weighs a lot natural. Although the metabolism goes down and the fat content remains same or increases. Skipping meals helps you lose the precious muscle content and the fat still sticks around, in fact increases too at times.
- Myth: Only Running helps in weight loss and maintenance
Fact: Running, is a great sport / exercise. It has its own high due to the endorphin rush it gives you, especially outside running. No doubt it gives you great results with regards to weight loss, although it is majorly muscle loss that happens if the pre and post run meal is not taken care of and if one keeps running for a long time without strengthening workouts, they are bound to lose more and more muscles, thus the weight loss will surely be seen but not in a healthy way. Later when, one happens to stop running they will gain weight quickly back, as the metabolism is low. Running will help one to lose fat only when combined with strengthening workouts over the week.
- Myth: Eating extra protein helps build muscles.
Fact: Given the fact that muscles need protein to survive, everyone assumes if you have extra protein too the body will keep it only for the muscles, which is not the case. At any given point, our body will take as much required, rest all goes to be counted as excess, let that be Carbohydrates, Proteins or Fats. Whatever is excess and body doesn’t requires it will go to storage which is fat.
- Myth: Lifting weights is not a good way to lose weight because it will make me “bulk up.
Fact: Weight training will break your muscle and repair it back to be a little stronger and denser than last time and yes this process will add up on your body weight but not fat. You will start adding bulk depending upon the type of training you take and the type of nutrition support you have. The bulk up can happen only if you aim at it and train accordingly. If we are not looking at bulk up, one can train as per that eg : lesser weights and basic reps of 15-20.
- Myth: Physical activity only counts if I can do it for long periods of time.
Fact: Workouts if done the right way and at the right time gives us the right benefits too. Some have a myth that if one trains for longer hours the results will be better and faster. When one trains for longer hours our body starts secreting CORTISOL, which is a stress hormone and the body will end up storing more fat and start losing muscle, which will end up making the metabolism slower. Thus the quality of workout matters rather than the timings.
* Myth: People who are thin need not exercise
Fact: One exercises because they want to be healthy and fit in their life and not to lose weight. Majority think only those who want to lose weight need to workout. Everyone needs to workout however and type of exercise and its intensity will vary depending upon the person’s health and fitness goals. Thin people need to aim at gaining muscles. Often thin people have the same percentage of fat as the person who is actually looks fat. This is because the person who looks thin usually has least amount of muscles and thus, the body weight is lesser (as muscles are very dense). Moral, yes even thin people need to workout.
- Myth: If you binge and detox later, it nullifies the bingeing.
Fact: This is like a punishment to your body, first you eat a lot and then you make it starve by detox methods or working out for hours. Rather than doing this, while eating out one can practice mindful eating. Mindful eating involves chewing well and thus enjoying the food., it will end up in portion control too, as your mind knows where to stop. If you binge, you eat fast, eat the food with guilt and later punish it, which is completely wrong. By practicing, mindful eating we can eat out and not punish the body. We do need Detox at times to cleanse of toxins but not as a punishment for bingeing.