Platforms like Pinterest, Facebook, and Instagram have tons of infographics. And have, unfortunately, become the go-to source of information among the masses, especially when it comes to fitness, health, and nutrition. However, most of these pieces of content are not backed with facts and science. Instead, they use clever marketing strategies like “instant gratification” to attract people and make them believe that this information will give instant results. But remember, when it comes to food and nutrition, you should never rely on unauthorized sources like these because what they sell is a plate full of myths. Those tips don’t work, and some of them can even work the opposite way, causing nutritional imbalance and weight gain.
But don’t you worry, because we are here to break these myths down and provide scientific facts in their place. These thoroughly researched tips of expert recommendations and facts will genuinely help you develop a healthier relationship with food, which is of utmost importance.
First Of All, What Is The Meaning Of A Healthy Weight?
Before we address this question, let me tell you that using the weighing scale alone is not ideal for checking your weight. Other than that, you must also understand that each individual’s body composition is unique, and therefore, there is no uniform way of identifying the ideal weight. For example, some people are tall and have greater bone mass, increasing their overall weight. Similarly, shorter people would have a whole different number on their scale. So, to identify the ideal weight for your body, always consider the BMI- Body Mass Index, which assesses the weight and height of the person.
Other than that, even a smaller number on the weighing machine does not indicate good health. Remember, your body consists of fat weight and muscle weight. So if you have a high-fat percentage and low muscle mass, your weight will be on the lower side, but you will undoubtedly lack strength. This is why one should always aim at achieving the ideal weight according to the BMI while ensuring that your weight consists majorly of muscle mass. Here are some of the biggest food-related myths that cause weight gain or even an unhealthy relationship with food, for that matter.
Myth: Sugar-Free And Gluten-Free Alternatives Reduce Weight
Sugar-free and gluten-free food alternatives result from clever marketing that creates the delusion of making them appear healthy. However, the truth is that these food items create no long-term impact, as they don’t control the blood sugar levels. The replacement of sugar often induces an excessive sugar craving which will cause you to eat more sugary food and lead to weight gain.
Myth: Fruit Juices Promote Weight Loss
There is yet another fad diet on the rise these days, known as “juice detox.” In this, people tend to fuel their body with fruit juices for a couple of days and expect to be in a calorie deficit and lose weight. Even if juice detoxes can cleanse your body and free it from toxins, there is absolutely no scientific proof that it causes weight loss. In fact, the more you process fruits, their nutritional value keeps diminishing.
Myth: Brown Bread Controls Weight
Many people prefer brown bread over white bread, as they think it would be less fattening. However, the properties in both of them are pretty much the same. The thought process is usually that brown bread comes from wheat and whole grains to be healthier. However, many brands don’t actually use whole grains and instead supplement their bread with caramel coloring to make it look brown.
Myth: Eating The Egg Yolk Causes Weight Gain
Eggs are full of essential nutrients and one of the healthiest food ingredients of all time. However, some people only eat egg whites as they believe that the yolk would be fattening and increase cholesterol levels. But what they fail to realize is that the egg yolk contains many healthy fats, which is an essential nutrient. It is also rich in vitamins, amino acids and can prevent heart diseases and cancer.
Myth: Raw Sugar Is Healthier Than White Sugar
This is yet another popularly existing myth that claims that white sugar increases calorie intake and raw sugar does not. However, the truth is that both are pretty much the same. The only difference is that raw sugar is processed less than white ones. Other than that, both of them add calories, and an excess of either raw or white sugar can cause diabetes and lead to weight gain.
Myth: Eating At Night Causes Weight Gain
You may be surprised to know this because most people have been told that eating late at night results in gaining weight. However, there is no scientific evidence to prove this claim. Studies tell us that the human body does not process food according to the time we eat. So you may lighten up on the habit of eating before sunset a little bit.
In a nutshell, it is fair to say that we are surrounded by several pieces of misinformation when it comes to diet and nutrition. So, next time when you plan your diet to induce weight loss, make sure you don’t fall prey to these myths. What may help is paying attention to incorporating all the nutrients in the diet in small amounts. Remember, portion control and nutritionally sound meals are the right combinations for weight loss.