Losing weight is the dream of most people, which should always be done with professional medical monitoring. "This is because each organism has specific needs and characteristics that must be taken into account during the weight loss process", says the medical nutritionist Dr. Marcella Garcez.
The problem is that it is very common for people to try to lose a few pounds on their own through guidelines found on the internet, which is full of incorrect information that can even put your health at risk. So, to help in these cases, the expert pointed out the main myths that involve the weight loss process. Check out:
All calories are equal
As important as knowing how many calories we are consuming, it is knowing what type of calories we are eating, after all, the calories are not all the same, contrary to what many think. “Proteins, fats and carbohydrates have different functions and have different effects on the body. Therefore, it is not enough to cut only the food category that has more calories. We must combine them properly in the diet so that the body works properly,” explains the expert.
Carbohydrates are the biggest villains of weight loss
Just like calories, there are different types of carbohydrates. Therefore, we must not go out cutting all kinds of carbohydrates from our food. “Carbohydrates are essential in our day-to-day lives, as they are the body's main source of energy. But those who want to lose weight should avoid simple carbohydrates, such as ultra-processed foods, which increase blood sugar and weight gain. Instead, choose complex carbohydrates, such as whole grain breads, vegetables, tubers and whole grains such as oats, rice, rye, which are healthier, contribute to weight loss and regulate blood sugar levels,” says Dr. Marcella.
Physical exercises compensate for unruly nutrition
"The practice of physical activity is fundamental for weight loss, but it must be combined with a balanced diet, since the exercises are only capable of burning a certain amount of calories. In addition, eating properly is essential to ensure that the body has enough energy to perform the exercises”.
Natural foods are necessarily healthy
The nutrologist explains that a food can be natural and organic, but rich in sugar or fat, for example. Thus, it cannot be said that natural always means healthy. “Therefore, it is very important that the consumer always read the ingredients that make up the food”, she points out.
Eating fat necessarily increases weight gain
It is a fact that fats have more calories than carbohydrates and proteins. However, not all fat is bad. “Avocado, olive oil and nuts, for example, are some examples of healthy and unsaturated fats that should be included in the diet of those who want to lose weight, because the consumption of fat appropriate to the caloric needs of each individual, in fact, helps in the loss and maintenance weight ”, highlights the doctor.
Snacks increase weight gain
Contrary to what many people think, snacks are essential for a healthy diet and weight control. “This is because, while the three main meals provide the essential nutrients for the vital functions of the organism and the energy for daily activities, the snacks help to control blood glucose and appetite, preventing problems such as increased fat reserve, reduced metabolism, muscle breakdown and glycemic spikes”.
Gluten hinders weight loss
Gluten is a protein found in certain grains, such as wheat, rye and barley, which, except for a few people with gluten sensitivity, with celiac disease and some special situations, has no risk, and can be found in healthy foods rich in fibers, vitamins and minerals.
“There is even the possibility of gaining weight with a gluten-free diet. It all depends on what we eat. Many gluten-free processed foods may still have high levels of fats and a glycemic index, ”says the nutrologist.
Eating at night is fattening
It is true that the night is the time that the body is preparing to rest and, therefore, its capacity for digestion is less, which, combined with the consumption of heavy meals, favors weight gain. But that does not mean that we should skip dinner.
“It is only recommended to eat lighter foods, such as soups, snacks, salads and lean proteins, two hours before bed. That way, you avoid getting hungry and robbing your refrigerator in the middle of the night, thus disrupting your diet ”, concludes the doctor.