There are many false myths about diet and how to lose weight. Let’s try to dismantle some of these, thanks to the contribution of Dr. Manuela Pastore, dietitian of Humanitas.
The only way to lose weight is to abolish carbohydrates
A healthy and balanced diet also includes carbohydrates that can be defined as “clean energy” for the body. Carbohydrate-rich foods such as cereals, legumes, vegetables and fruit are the basis for healthy eating. Whole grain versions are an excellent source of dietary fiber important for its metabolic function: it reduces post-prandial hyperglycemic peaks, slows down the absorption of sugars and fats, increases satiety and contributes to intestinal regularity.
Dietary fiber is part of the carbohydrate group: if carbohydrates are avoided, fiber consumption collapses and inevitably increases protein and fat consumption.
It doesn’t matter what you eat, as long as you take into account the calories
Quality is always fundamental, even for slimming. If this were not the case, absurdly, a requirement of 1500 kcal could be met by a 140 ml glass of oil, as well as 600 grams of broccoli. Understandably the result would be completely different, in all respects. It is no coincidence that percentages of nutrients have been established that must be respected, whatever the caloric intake required to maintain or reduce weight. Needs depend on basal consumption, to which we must add the energy spent on daily activities and physical activity that should always be present, for all, according to their abilities and possibilities. A varied and balanced diet based on needs ensures all nutrients, carbohydrates, fiber, proteins and fats as well as water, vitamins and minerals that maintain a balance that also regulates satiety, for example the right level of glucose in the blood, discouraging the binge.
If you want to slim down, you will be permanently hungry
Undoubtedly, the transition from an unbalanced and disorderly diet to a balanced and well-distributed diet during the day can create some decompensation and the feeling of “hunger”, often not real. Within ten days, the body adapts to the change and these unpleasant sensations disappear, provided that you follow a balanced and well-managed diet. If you exclude whole categories of food or skip meals, the situation changes. The first rule of any diet is not to skip meals.
Including balanced snacks among the main meals can also help to manage the hunger that can arise in the morning or afternoon; fruit is always the best snack.
Eliminating fats from the diet helps to lose weight
Avoiding fat does not help slim down. People who eliminate fat from their diet tend to replace these calories with simple sugars and refined cereals. However, this alters the metabolism, causing inflammation, increasing insulin levels and increasing fat in the abdomen.
Gluten-free eating is the solution for slimming
Gluten-free diets are necessary for those diagnosed with celiac disease or gluten sensory disease and should not be considered as weight loss diets.
Gluten-free products, which are a protein component of some cereals, are richer in carbohydrates and calories, and this can lead to weight gain in the long run. Gluten-free foods are also often low in fiber, which decreases the sense of satiety.
The tastiest foods are always harmful
To believe that healthy foods are tasteless while treated foods, sugar and fat, are tastier is proof of how much our taste buds can deceive us.
Processed sugars, sweeteners and artificial fats can in fact alter the function of the taste buds, but once you get used to eating properly, you also rediscover the authentic flavor of food and learn to treat them in order to get the most out of their natural taste in every dish. The use of flavors and spices suitable for each preparation further enhance the organoleptic qualities of each food.