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It so happened that most of the information about proper nutrition is distributed using the principle of a damaged phone. Let's dot the same i's, protecting ourselves from wasting energy and time, getting an excellent shape and a healthy body as a reward. Let's consider the prevailing myths.
Avoiding fatty foods will save you from fat accumulation. In the case of consuming a large number of calories that will not be burned, fat will be gained regardless of the amount of fatty foods consumed daily. After the liver and muscles are restored to glycogen stores, excess carbohydrates will still be deposited as fat. The situation is similar with proteins, which also accumulate after the consumption of the required amount for muscle recovery. Therefore, this method of fighting fat will not save you from its appearance. Although, of course, limiting fat intake is very important, due to the fact that as a natural fuel, fat provides twice as many calories as proteins or carbohydrates. To reduce unnecessary deposits, you should eat so that no more than 20% of calories come from fat, while reducing the total number of calories consumed per day.
There are no healthy types of fats. This statement is incorrect, since the body really needs some types of fats, which are, in principle, irreplaceable. Some of them are found in vegetable oils and are not produced by the body at all. These fats are important for fat metabolism, being the building blocks of our body. In other words, fat is needed to burn fat. Limiting the intake of fats found in flaxseed oil, evening primrose oil, or omega-3 fatty acids during a diet will make the body less sensitive to glucose, which will weaken the immune system.
Carbohydrates are involved in building muscle tissue. This statement is incorrect, since only protein is involved in building new tissue in muscles, and carbohydrates are fuel for the body's functioning, stimulating muscle growth during intense training. There is a rule from which it follows that for every kilogram of body in a day, there should be from 4 to 6 grams of carbohydrates. This is enough to restore muscle glycogen produced during exercise. This amount of carbohydrates will provide the body with the necessary fuel.
Protein is not needed to keep your muscles toned. To begin with, it should be noted that the term "maintaining tone" is incorrect, since muscles either grow or collapse, respectively, with them growing or decreasing fat reserves, it is possible to control these processes. Usually, "toning" is understood as a minimal set of muscles, an increase in their hardness along with a decrease in the amount of fat. The minimum requirement for muscle building is 2 grams of protein per kilogram of body weight. In case of a lack of protein, the body will begin to seek it inside itself, destroying its own muscle fibers to obtain the necessary amino acids. As a result, the ratio of fat to muscle will increase, which we wanted to avoid in every possible way.
Three meals a day are enough to provide the body with nutrients. And this statement is another myth. With such a diet, it is very difficult for the body to obtain the necessary substances, while the portions must also be large, which, firstly, leads to poor absorption of food, and, secondly, large amounts of food stimulate the accumulation of fat. The three meals a day scheme was developed taking into account the social structure and the mode of work of most people. For the body, the nutritional scheme is more beneficial, as a result of which a person eats 5-6 times a day. This approach will ensure better digestibility of food and give the body more energy.
Fashionable and advertised diets are a waste of time. You cannot judge so categorically, some diets bring results, and some do not. But we must take into account that working diets usually lead only to temporary weight loss, and our task is to change the general structure of the body, burning fat, gaining muscle mass. Diets offer a reduction in both fat and muscle mass. Loss of muscle mass makes it harder to further fight fat. To really reduce fat mass, you need to introduce a thoughtful healthy nutrition program, combined with competent workouts that raise metabolism. Moderate aerobic exercise will help you get rid of fat.
Overeating can be corrected by not eating another day. If an excess number of calories enter the body, they will certainly be deposited as fat. Malnutrition the next day will not lead to anything, since in this case the metabolism will simply decrease, the energy received will decrease, which will affect the quality of training. In the case of overeating that has already taken place, you just need to return to your normal diet.
Lack of breakfast improves appetite. Such a case usually leads to the fact that dinner falls at a much later time. There is a saying that says that breakfast should be taken like a king, lunch like a prince, and dinner like the last beggar. The very idea of three meals a day, as mentioned above, is not entirely correct, but this idea is fair for the distribution of the amount of food. The fact is that a person's metabolism decreases from morning to evening, respectively, and the intake of calories must comply with this rule. Breakfast is the most important step in nutrition. During it, the body must receive sufficient carbohydrates to restore glycogen and brain function. Since the body in the state of sleep did not receive food for about 8 hours, the functions of breakfast are especially important.
Starchy carbohydrates must be avoided to burn fat. Following this rule, only dairy products, vegetables and fruits remain as carbohydrates. But it is almost impossible to get the required amount of calories from them, in addition, this is fraught with a drop in blood sugar and a decrease in metabolism. Which can subsequently lead to the onset of muscle destruction. Often, fat gain, coupled with a decrease in metabolism, is the result of long trips and business trips. Oatmeal, brown rice, sweet potatoes, and wholemeal products are excellent sources of starchy carbs. Just 4-6 grams per day per kilogram of body weight is enough to meet the needs of the body.
Fruit juices are much healthier than other drinks. Fruit juices are high in calories by themselves. For example, a glass of apple or grape juice will provide the same calories as 2 large apples or a medium potato - about 200 calories. In the stomach, juice takes up a small volume, so it is quickly processed, and fruits or potatoes take up much more space, giving a feeling of fullness, and are absorbed longer. Since juices are quickly absorbed, blood sugar levels can rise sharply, triggering the release of insulin. A spike in it helps to increase your fat levels, and once your blood sugar levels return, it will lead to an increased feeling of hunger.
Red meat is usually very fatty. This is not true for all red meat. The fact is that, for example, tenderloin is very lean, its fat content can be compared to chicken breasts (without skins), but, unlike poultry meat, it contains much more vitamin B and iron.