10 MYTHS ABOUT HEALTY NUTRITION DIET
The majority of myths are transferred from one person to another creating an avalanche of gossip. Let’s discuss the most common delusions regarding healthy nutrition .
1. ‘Three meals a day are enough to provide our organism with construction material’.
It’s wrong. You’ll not be able to get everything your organism requires eating only three times a day. On the contrary, it can lead to the situation that your body will accumulate excess fat. It happens because in case of three-meals-a-day nutrition your metabolism rate is slower than when you eat more times a day. The other reason is that to provide necessary daily energy supply you need to split daily food amount into bigger portions and it’s not good for digestion. The best scheme is 6 small portions a day: it provides higher energy level and better nutrient assimilation.
2. ‘Sweets lead to pancreatic diabetes’.
Diabetes occurs when our body cells stop react to insulin. Food with high glycemic index (simple carbohydrates) causes abrupt increase of glucose level in our blood; but it’s only a consequence of pancreatic diabetes but not the cause of it.
3. ‘Carbs construct muscular tissue’.
Carbohydrates are fuel necessary for work of different systems of our organism (including muscle growth stimulation). But only amino acids received from food proteins appear to be ‘construction bricks’ of our body. Consume 4-6gr of carbohydrates per 1 kilogram of your weight a day and it will provide you with necessary amount of energy for muscles growth.
4. ‘Each person should take vitamins’.
If you eat a lot of fruit, vegetables and other useful products you’ve absolutely no need to take additional vitamins. We need special vitamins only when we cannot have full-fledged balanced nutrition or when we are to lazy to follow it.
5. ‘Eat nutrition without fat and you’ll not gain fat’.
It’s true only partially. This process is also influenced to a great extent by the total caloric content of your ration. If you consume more calories than you are able to burn, your body will accumulate fat no matter how low fat content of your food is.
Besides it, we need fat for normal state of our vital functions. Try to consume at least 15-20% of your daily calories from fats.
6. ‘It’s required to drink eight glasses of water a day’.
Our organism loses water with sweat, breath and other excretions. All these losses are obligatory to be replenished but it doesn’t mean that it can be done only with the help of 8 glasses of water. It’s rather difficult to define the exact amount of liquid delivered to our body with both food and drinks. If your urine is pale-yellow it means that you drink enough liquid; if it’s dark-yellow – drink more water.
7. ‘People became fatty eating carbs’.
Our organism receives energy exactly from carbohydrates; that’s why you shouldn’t reduce their amount significantly. You will receive short-time weight reduction indeed but only due to body water reduction because carbohydrates attract it; and if your body losses too much water it can be dangerous for your health.
8. ‘For muscle building it is needs to take food supplements’.
In spite of what companies producing food supplements say, additional protein doesn’t influence muscle growth in an active way; it can only slower it in case of incorrect nutrition. Besides it, our organism can get enough proteins from regular food. Additional protein food supplements are often excess and undesirable load for both our organism and our wallet.
9. ‘Alcohol is always unhealthy’.
What comes to alcohol – it’s all bout temperance: a glass of wine or two canes of beer don’t endanger our health. Alcohol retards blood coagulation; red wine is rich in antioxidants preventing numerous serious diseases. Every-day consumption of small amounts of alcohol can be even useful.
10. ‘Late dinner leads to excess weight’.
Late dinner doesn’t influence our figure if it consists of right products in right quantity. An evening food intake shouldn’t be the only one during the whole day and should include as little carbohydrates as possible. It’s preferable to eat protein products and you shouldn’t overeat. Some people tend to save the tastiest things for the evening considering that they deserve special food after a hard working day.