Debunking Popular Weight Loss Myths With Facts

This article is authored by Karishma Chawla. She is a practising nutritionist and a weight loss expert..

Losing weight is commonly at the top of everyone’s priority list. Be it a businessman, a housewife, a senior citizen or a college student, being fit is a goal shared by everyone alike. What we notice is that people try finding easy ways to lose weight which may actually cause more harm than good. However, the more we research facts, the more we realize that the traditional weight loss approach has now been replaced by the new (and improved) fat loss approach.

Let’s look at some weight loss misconceptions.

Myth - Eating carbs at night will make you fat

Well, it is the quality and quantity of carbohydrates that either leads to fat gain or fat loss. Simple carbohydrates like sugar, fruit juices, and refined flour result in fat gain whereas complex carbohydrates such as whole grains and cereals high on fiber like oats, whole wheat, amaranth, millets and pulses result in sustained blood sugar levels, energy levels and aid in fat loss and/or support healthy living.  Further cutting down carbs at night is goal dependent! Since the body’s metabolism is the lowest at night, cutting carbs at night will lead to good fat loss results. Eating or dropping out carbs otherwise depends on the concept of bio-individuality, meaning “to each to his own”. And see how this works for you.

Myth - Loading up on fruits make you slim

Fruits are an essential section of the food pyramid. They are rich in vitamins, minerals and phytonutrients essential for the optimal well-being of body. However, fruits contain fructose, therefore excess consumption of fruits may lead to high blood sugar levels and fat gain. Also, the best way to consume fruits would be in the first half of the day and avoid eating it with a meal or over a meal to prevent a spike in blood sugar levels and indigestion.

Partially Fact - Detox practices such as cleansing, fasting and detoxifying must be a regular practice for gut health and weight loss.

These practices are elements of various ancient cultures and are often rooted in spiritual practices where it helps to build will power. It is an act of austerity and helps to strengthen spiritual awakening offering health benefits. However, during stress, the liver prioritizes its job to convert sugar into fuel to power the flight or fight response, so it doesn’t have time to deal with toxins which may get pushed back into the blood stream. Fasting or a juice fast gives body a good break from digestion, but prolonged fasting may actually hinder the detox process of the body.

Also, extreme detox diets can increase the toxin release due to rapid release of the fat burn which may be difficult for the body to handle. Such diets may also include cortisol, inflammation and psychological distress. It is interesting to know that the gut itself is a detox organ along with the liver! And healthy functioning of these by feeding these with the right food helps the process.

 

Myth - Eat a fixed number of calories or a low-calorie diet in a day

Well rather than focusing on calories, it would be wise to focus on a balanced meal comprising of whole grains and pulses, lean protein and high-quality fat! Just focusing on calories can still lead to unhealthy weight loss and compromised health. Remember, it is not the calories but the composition of calories that we need to consider. When you cook your meals, focus on getting quality ingredients such as unpolished dals from the Tata Sampann range to ensure that there is uncompromised nutrition in your food.

Fact - Drink when you are thirsty

Thirst is a late indicator of dehydration. Water must be consumed throughout the day. A dehydrated body cannot burn fat, hence no weight loss or gain muscle and can compromise on performance.

Consider these facts when you start a new diet. Before starting a new diet regime, ensure you reach out to your doctor or a qualified nutritionist to understand your dietary needs and make sure that you are meeting all requirements through your diet.

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