Are you confused about what to eat?
It’s not your fault. Every new diet seems to recommend different foods you should eat to lose weight. Some extreme diets even ask you to eliminate entire food groups from your diet.
Unfortunately, most of these diets are based on food myths that can have hazardous effects on your health and expand your waistline.
Unless you defy these myths, losing weight may feel like torture. Even worse, you may fall into the trap of losing and regaining weight.
Luckily, research is on our side and now we can trash common food myths and get you on the right path to your ideal weight.
Common Food Myths that May Cause Weight Gain
1. Breakfast is the most important meal of the day
This fabrication has refused to go away, in spite of valid research that indicates otherwise.
There is no significant difference – in general health or weight – between those who skip morning meals and breakfast eaters.
While eating breakfast may not cause weight gain for most people, it can be problematic for those who don’t feel hungry in the morning.
Forcing yourself to eat even when you’re not hungry can lead to overeating and ultimately, weight gain.
Instead, practice mindful eating and learn to listen to your body cues. Only eat when you’re hungry.
2. Stay away from red meat, it’s bad for you
The popular belief making the rounds is that red meat is bad for your health. However, red meat can be good for you because it’s an excellent source of zinc, protein, iron, and B vitamins.
Meat may also help prevent overeating since protein is the most filling macronutrient.
Always go for grass-fed beef as a condiment while organic vegetables should fill up the rest of the plate.
3. Egg yolks cause heart attacks by raising your cholesterol
Do you know that the cholesterol in your food practically has no impact on the level of cholesterol in your blood?
Carbs and sugar are responsible for triggering the production of bad cholesterol in the human body.
According to the 2015 Dietary Guidelines, egg yolk has been unlinked from heart disease and dietary cholesterol.
Egg yolk contains choline, which is highly essential for proper cell function in the human body.
4. Cleanses eliminate toxins that cause weight gain
Some individuals who desire to cleanse their bodies of toxins drink only juices, which are loaded with sugar but lack fiber.
Using juice cleanses to detoxify your body is not necessary. The human body can rid itself of toxins automatically.
What is more, prolonged cleansing can hinder weight loss because it leads to muscle loss, which lowers metabolism in return.
Do not be taken in by the so-called benefits of juice cleanses. They are only temporary.
5. A glass of wine at night will improve the quality of your sleep
It may seem more natural to fall asleep after drinking a glass or two of wine at night. But your body will metabolize alcohol while you are sleeping and interfere with your sleep.
Research shows that the quality of sleep declines considerably when you drink alcoholic beverages at night. This can result in weight gain and a higher risk of cardiovascular diseases.
6. Eat many small meals in a day to lose weight
A few health experts recommend eating small meals every two to three hours to keep your metabolism elevated. But this is far from the truth.
Research suggests that eating many meals through the day doesn’t boost metabolism. In fact, a lot of evidence shows that fasting may offer tremendous benefits to your metabolism and overall health.
On the other hand, eating many small meals can lead to a calorie surplus for many people.
7. Avoiding carbs is the only way to lose weight
Did you know that eating carbs can help you lose weight? I know this sounds crazy, especially coming from a weight loss expert but hear me out.
You see, not all carbs are bad for your waistline. Eating unprocessed carbs can keep you full without spiking your blood sugar.
Unprocessed carbs are loaded with fiber, essential nutrients, along with extraordinary compounds known as phytochemicals.
Therefore, maximize on unprocessed carbs such as legumes and veggies instead of treating all carbs as your enemy.
8. Gluten-free food is good for weight loss
Eating a sugar cookie because it is gluten-free does not change the fact that it is a sugar cookie.
Note that the majority of gluten-free foods have little or no fiber content. Additionally, some have very high-calorie content.
Stick to foods known to enhance weight loss such as lean proteins, veggies, and healthy fats. You can always check this list of fat-burning foods if you’re not sure what to eat.
9. Choose fat-free dairy products
Choosing fat-free products won’t make it easier for you to lose weight. Healthy fats are essential for weight loss.
The Mediterranean diet, which is one of the most successful diets, encourages people to eat healthy fats.
So, skip the low-fat versions of yogurt or milk and eat a little bit of ghee, grass-fed butter, and goat cheese.
10. Eat more celery and burn the calories
Celery does not have negative calories as it is alleged by some health experts out there. This long-stemmed vegetable has less than 10 calories per serving, making it an excellent plant to munch for weight loss.
11. Do away with butter, use margarine instead
The truth is that both margarine and butter have almost the same number of calories.
However, some types of margarine are unhealthy because they are loaded with trans fats.
Trans fats are renowned culprits when it comes to heart health and cholesterol. Therefore, if you have to choose between the two, go for butter.
12. You need to eat more protein
Everything you eat should be in moderation. And this does not only apply to the bad stuff. It applies to the good stuff as well.
Be careful not to overeat protein or else you will end up storing the excess as fat. And yes, without increasing your muscle mass in any way.
This is probably why researchers at a university in Spain made a shocking discovery. They discovered that high-protein dieters are at least 66% more at risk of dying compared to individuals eating less protein.
You just need to get 30 percent of your total daily calories from protein to lose weight. A higher intake may be detrimental to your health.
Get your protein from these excellent sources.
13. Eating carrots daily will improve your eyesight
This myth may not trigger weight gain but it’s worth mentioning.
The myth started during World War II. It was believed that pilots back then ate lots of carrots to keep their vision sharp and in top shape. But the truth is that the bionic eyesight of the pilots was nothing but improved technology.
So, it is an unfounded myth, and unless you suffer from vitamin A deficiency, carrots won’t improve your bad vision.
14. Spicy foods can give you an ulcer
It is not true that spicy food trigger ulcers. The bacteria – Helicobacter pylori – is responsible for causing nearly all forms of ulcers. A few are triggered by reactions to some medications like aspirin.
Spicy food can actually help you lose weight. Chili peppers, for instance, contain capsaicin, a compound that has been shown to boost metabolism and enhance weight loss.
By now, you must be smiling at how long you have lived with these common food myths.
They have had a significant impact on the lives of many individuals around the world. But demystifying them today shows that they are nothing but myths.
Now, I want to show you how you can lose weight without giving up your favorite foods.
If you follow this guide, you’ll discover how to modify foods such as pizza and cookies to make the weight loss-friendly.
