Proper nutrition, just like many other things in our lives, is gradually overgrown with a wide variety of myths. And yet, its popularity is inexorably gaining momentum. Moreover, the more popular it becomes, the more myths appear around it. What does the phrase “eat right” mean and which statements are myths and which are true?
Myths
Proper nutrition is very expensive.
In order to eat right, you don't have to be rich like Croesus. Proper nutrition is more than affordable, because everyone can afford to buy inexpensive seasonal vegetables and fruits, or the most common cereals. Moreover, the “organic product” label on the packaging is not always proof that such a product, purchased at a fairly high price, will actually be useful.
You only need to buy organic products
. As noted above, in reality this product does not always turn out to be truly healthy and “correct”. Such inscriptions are largely aimed at stimulating sales, and nothing more. If we objectively evaluate the composition of the vast majority of these products, which are attractive at first glance, then in reality they will turn out to be not so attractive.
Proper nutrition is very tasteless.
Healthy food is not always tasteless. In addition, a huge variety of “right” products allows you to experiment a lot, discovering new ones. interesting dishes And flavor combinations. And hardly anyone will refuse a portion of traditional stuffed vegetables either!
The fewer meals there are, the better.
. In fact, than less people eats, the more his body begins to store in reserve. Two meals a day will clearly not be enough, even with very satisfying and impressive portions. Moreover, this approach can cause irreparable harm to the body - the stomach will gradually begin to stretch, and the unfortunate excess calories will inexorably be converted into fat. Ideally, the number of daily meals should reach five to six and include a full breakfast, lunch and dinner, as well as a couple of snacks throughout the day.
The only way to lose weight is to reduce calories.
Of course, reducing the amount of calories consumed in this case will be quite logical and natural, but still this is far from the only way to normalize weight. In any case, nutrition should be complete and balanced, which means that there is absolutely no need to exhaust yourself with cruel starvation diets - it is quite enough if the number of calories consumed is slightly less than the number of calories burned throughout the day. And to achieve best results Do not neglect sports and regular physical activity!
The less fat in foods, the healthier they are.
Many representatives of the fair sex consider fats to be the worst enemies of slimness, and very wrongly, since fats play an important role in the normal functioning of any organism. The only things that are actually harmful are saturated fats and trans fats, and as for animal and vegetable fats, they must be supplied to every body. Of course, in moderation. The healthiest foods containing fat are considered to be fermented milk products, as well as nuts and fish.
Snacking is very harmful.
Nothing of the kind! They are simply necessary for each of us, because the body needs to replenish energy reserves throughout the day. In this case, it is important to wisely select products for these same snacks, and then they will not cause any harm to the body. the slightest harm. Without a doubt, snacking on chocolate bars or any other sweets is definitely not worth it.
Carbohydrate consumption needs to be reduced, or even eliminated from the diet altogether.
It would be just as wrong to dislike carbohydrates as to dislike fats. It is important to understand that carbohydrates can be either simple or complex. And if it really makes sense to minimize the use of the former (the feeling of fullness in this case disappears very quickly), then the latter must be present on every person’s menu.
Granola is an incredibly healthy and very nutritious product.
Granola is an incredibly popular snack originally from the USA, considered one of the healthiest snacks. In fact, it is not always useful, since some of its varieties include artificial sweeteners, due to which the calorie content of this product decreases slightly. Such sweeteners are endowed with the ability to significantly increase appetite, as a result of which a person can eat much more than he needs. That is why it is necessary to choose granola with special care.
Any chocolate is very harmful.
Not every chocolate can harm your figure. And dark chocolate is completely safe in this regard. Moreover, it is very rich in vitamins and helps improve performance cardiovascular system, and also perfectly strengthens the immune system. It also helps stimulate mental activity, so one or two slices of this miraculous product, eaten in the morning, will benefit the body exclusively.
You must forget about sweets forever
. Not at all, it’s just important not to forget that everything should be in moderation. There is nothing wrong with treating yourself to something sweet from time to time, the main thing is to do it before twelve o'clock in the afternoon.
Don't eat after six.
If you consider that many people go to bed only closer to midnight, then they can completely forget about this rule forever. It would be extremely undesirable to eat three or four hours before bedtime, so only those people who go to the arms of Morpheus at nine or ten o’clock in the evening can afford not to eat after six. This is necessary in order to give the body a rest, and not to puzzle it with the process of processing the recently consumed dinner.
The healthiest breakfast is oatmeal.
This statement is only half true - oatmeal will be healthy only when it is prepared from coarsely ground oats. And you can’t find such a product in every store. As for processed oatmeal, it loses a good half of its beneficial properties and becomes simply unable to saturate the body properly. And any porridge instant cooking should be avoided altogether!
Fruit juices are just as healthy as fresh fruits.
Alas, this is not so: the percentage of minerals and vitamins in juices is significantly lower, and necessary for the body There is practically no fiber in them at all. And this is in freshly squeezed juices! Therefore, fresh fruits are much preferable. As for packaged store-bought juices, it is generally better to avoid them completely, since they contain a truly incredible amount of preservatives, as well as far from harmless sugar and all kinds of food additives.
Useful truth about proper nutrition
The main postulate of proper nutrition: approximately half of the diet should certainly consist of fruits and vegetables, and another quarter each should be allocated to carbohydrate-containing and protein-containing products.
Every person’s body needs carbohydrates, fats, and proteins. Carbohydrates are designed to supply the human body with vital energy, and their deficiency often causes headaches, drowsiness and weakness. All carbohydrates are divided into simple and complex: simple ones are usually characterized by a sweet taste and rapid digestibility, respectively, their benefits are small, and complex carbohydrates, contained in cereals, starch and fiber, release energy in stages, giving a feeling of fullness for a much longer period.
Fats are valuable building materials for cells and are divided into unsaturated (that is, plant) and saturated (animal). The former are much more beneficial for the body. It is especially important to eat fat-containing foods during severe physical activity and during cold seasons. If you completely give up fat, you can end up with serious health problems.
Proteins, which are responsible for the full functioning of the body, should also be present in the daily diet, and in sufficient quantities. A lack of protein leads to a significant decrease in concentration and does not have the best effect on a person’s performance.
Thus, full menu For people who want to eat healthy, it must include fats, carbohydrates, and proteins. And you shouldn’t overly limit yourself in literally everything - with a reasonable approach, you can even allow yourself sweets!
Proper nutrition will help you become not only more active and healthier, but also much more attractive, because it greatly contributes to improving the condition of your nails, hair and skin. Proper nutrition is also the key to prolonging youth and preserving slim figure! So why not give him a chance to show himself in all his glory?
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In the modern world there is an inexhaustible flow of information about proper nutrition. The opinions of experts regarding the same food products are radically divided. How can you figure out what is the truth and what is the lie?
In this article we will debunk myths about proper nutrition that have been around for decades.
Myth No. 1. A “liquid” diet shrinks your stomach!
Doesn't reduce! The stomach is a “muscular” bag that can stretch during food consumption and shrink back to its previous size.
But no less! Stomach reduction is only possible through surgery.
During diets, the body gets used to eating food in small portions, in which the stomach does not stretch much.
That is why there is a feeling of its reduction.
Myth No. 2. Fasting is effective and quick way lose weight!
No! Refusal to eat can cause dizziness and chronic fatigue.
In addition, without consuming food during the day, there is a risk of breaking down and filling your stomach with food in the evening. Don't risk your health.
Myth No. 3. Apple cider vinegar helps you lose weight!
Today all the media are full of news that apple cider vinegar able to burn extra pounds.
Just drink a glass of water with 2 tablespoons of vinegar before meals.
Is this true? Studies have shown that apple cider vinegar has no effect on fat burning.
But a lot has been revealed side effects such a procedure for people with gastrointestinal diseases.
Myth No. 4. You can’t eat anything after 18-00!
This is a very common misconception. Many people who lose weight adhere to this rule.
But, according to nutritionists, this principle is no longer relevant.
Refusing dinner can provoke breakdowns that are unacceptable for overweight and obese people.
Dinner should be mandatory, but its calorie content should be minimal.
After 18-00 it is better to consume dairy products with low content fat, salads and stews of vegetables, fruits, dietary meats and fish. Your dinner should be light and healthy.
Myth No. 5. Fat is harmful to the body!
This is not entirely true. Of course, not all fats are good for the body.
But there are vegetable fats, which are contained in oil (olive, sunflower, corn, etc.).
They are rich in fatty acids that our body needs to maintain immunity.
A deficiency of fatty acids leads to lipid metabolism disorders, which stops the process of fat breakdown.
Therefore, in order to lose weight you need to consume the “right” fat.
Myth No. 6. To be slim, you need to exclude flour, cereals and potatoes from your diet!
If you follow this principle, then the carbohydrates necessary for the body will have to be obtained from vegetables and fruits.
Due to a deficiency of carbohydrates, blood sugar levels may drop, which will slow down metabolic processes in the body.
Porridge, potatoes and pasta from durum wheat are complex carbohydrates necessary for the body.
The daily carbohydrate intake is five grams per kilogram of weight.
Myth No. 7. Dietary supplements help you lose weight!
Almost everything pharmaceutical drugs aimed at weight loss cause a laxative or diuretic effect.
But the side effects of such “medicines” are much greater than the results.
No nutritionist will advise you to take pills and expect incredible results.
Myth No. 8. An apple or orange is the perfect snack!
No. These foods do not dull the feeling of hunger, but rather exacerbate it.
To quell your hunger and not gain weight, choose low-fat natural yoghurts, nuts, berries, smoothies, and dried fruits as snacks.
Myth No. 9. Three meals a day is the ideal intake plan nutrients!
By eating only 3 times a day, you will not only not receive your daily set of vitamins and minerals, but will also develop digestive problems.
A large portion of food will be poorly absorbed by the body, being stored in fats.
The ideal diet is five to six meals a day in small portions.
This system ensures complete absorption of nutrients and successful digestion.
Myth No. 10. You should drink immediately after eating!
We are used to drinking tea, compote or coffee immediately after eating. It has been scientifically proven that this principle is very harmful, as it dilutes gastric juice, reducing its concentration.
All of this can slow down the digestion process. Therefore, you should drink liquid half an hour after eating, except when eating dry food.
There are plenty of such myths that spoil our lives. After reading the main ones, you can find answers to your questions and change your opinion about the principles of proper nutrition.
Today, proper nutrition is at the top of its popularity. All more people become adherents of a healthy lifestyle and give up bad habits.
What does it mean to “eat right”? Should you eat a balanced diet and allow yourself slight indulgences, or set strict restrictions by excluding a number of foods from your diet? Does a healthy lifestyle consist only of proper nutrition?
The more popular this topic becomes, the more myths appear around it. And making sense of a large flow of information is often not so easy. We found for you the 20 most common myths about proper nutrition and debunked them.
(Total 20 photos)
1. The less fat a product contains, the healthier it is.
Fats are considered the worst enemies of a figure. And in vain. The body needs these substances vitally. Only trans fats and saturated fats are harmful. Vegetable and animal fats must be supplied to the body in moderation. These are, for example, fish, nuts, dairy products.
2. Fruit juices are as healthy as fresh fruits
It is a common belief that fruits are very healthy in absolutely any form. However, there is still a difference. Juices contain practically no valuable fiber, and the concentration of vitamins and minerals drops noticeably. That is why it is better to give preference to fresh fruits. By the way, we're talking about about freshly squeezed juices. You can safely forget about packaged nectars from the store forever. They contain too much sugar, preservatives and other food additives.
3. Proper nutrition is tasteless
People who know about proper nutrition only by hearsay sometimes make completely absurd arguments in favor of their laziness and lack of willpower. Proper nutrition is not tasteless food.
You can experiment and find new interesting combinations and dishes for yourself. For example, stuffed vegetables.
4. Healthy food is expensive
Another favorite excuse of opponents of a healthy lifestyle is the claim that in order to eat properly, you must have untold wealth. This is a myth. Proper nutrition can be quite affordable. For example, the price of cereals and seasonal vegetables is quite reasonable. You don't have to buy products labeled "organic." This does not always mean that there is actually something useful in front of you.
5. Reducing calories is the only way to lose weight
Reducing calories if you want to lose weight is quite natural and logical. Only if we are not talking about starvation diets. Nutrition should remain balanced and complete. You should consume slightly fewer calories than you expend during the day. To see good result, it is also necessary to include physical activity and sports on your schedule.
6. Sushi and rolls are a dietary product
Sushi and rolls themselves will not cause much harm to your figure. Although white rice, which is used to prepare this product, is not a leader among dietary products. The greatest danger is still soy sauce, without which not a single lunch or dinner in a restaurant is complete. Japanese cuisine. It is very high in calories and will not help you get a flat stomach.
7. Snacking is bad for you
Snacking is not harmful, but absolute necessity. They should be present in the diet of every healthy person, because during the day it is necessary to replenish reserves of vigor and energy. It is only important to be able to choose these snacks correctly. Chocolate bars and other sweets are not suitable.
8. Diet soda is good for you
The smart marketers who invented Diet Coke never tire of convincing us that it does not contain any extra calories. Some people willingly believe the tricks and believe that sweet soda fits perfectly into the canons of a healthy diet. This is wrong. IN dietary products often more dyes, preservatives and sugars are added to overcome the peculiar taste.
9. You should only buy organic products.
This point is very similar to the previous one. Labels on products that proudly proclaim “100% natural” or “organic” often have nothing to do with reality and are no different from their conventional counterparts. Such labels are intended to stimulate sales rather than objectively assess the composition of a particular product.
10. Carbohydrates should be reduced or eliminated from the diet.
Those losing weight mistakenly dislike not only fats, but also carbohydrates. In the case of the latter, there were also misunderstandings and distortions. There are different types of carbohydrates: simple and complex. Here's the consumption simple carbohydrates It’s better to really minimize it, since the feeling of fullness after them quickly passes. Complex carbohydrates, on the contrary, should definitely be included in your diet if you decide to start eating right.
11. Fresh vegetables are healthier than frozen ones
Modern freezing technologies make it possible to preserve absolutely all vitamins, minerals and other beneficial substances in vegetables. This is especially true in winter time years, when vegetables and fruits that are not the freshest appear on the shelves, and which have practically no benefit.
12. All chocolate, without exception, is harmful.
If you're quietly terrified at the thought of chocolate, it's time to reconsider. Not all chocolate is bad for your figure. There is dark chocolate, which contains a lot of vitamins. It strengthens the immune system, stimulates mental activity, and improves the functioning of the cardiovascular system. So one piece of dark chocolate in the morning will only do you good.
13. Granola is always nutritious and healthy
This popular snack, which came to us from the United States of America, is considered one of the most nutritious snacks. However, this product is not always really useful. Granola sometimes contains artificial sweeteners to reduce the calorie content of the product. They, in turn, only provoke increased appetite and the desire to eat more than necessary. Choose your granola carefully.
14. Fewer meals are better.
The less you eat, the more your body stores in reserve. For a person, two meals a day is not enough. Even if they are very large and filling. This is even worse. The stomach stretches and excess calories turn into fat. Ideally, there should be about five to six meals: a full breakfast, lunch, dinner and two snacks during the day.
15. You need to forget about sweets
For some reason, it is believed that with proper nutrition you need to forget about sweets once and for all. Firstly, everything should be in moderation. Sometimes you can treat yourself and allow yourself to eat a piece of your favorite treat until 12:00. Secondly, who said that sweets are only junk food? Choose something delicious from healthy snacks for those with a sweet tooth.
16. Separate meals will definitely help you lose weight
Nature has programmed man and his digestive system for mixed meals. During eating, the stomach and pancreas produce a whole set of enzymes that can immediately digest proteins, fats, and carbohydrates. It has not been scientifically proven that separate nutrition is more effective in the fight against overweight. Research shows that such a system has no advantages other than psychological ones. When eating separately, a person monitors the portion more carefully and, as a result, serves himself less food.
17. Brown bread is healthier than white bread
This is not always the case. Dark color bread may not mean its high fiber content, but the effect of caramel colors. As for the calorie content, it is almost identical for black and white bread. Bran and whole grain breads are truly healthy.
18. You shouldn’t eat after six
A popular rule that cannot be followed. Especially when you consider that with the modern rhythm of life, many people go to bed only at midnight. It is not recommended to eat three to four hours before bedtime. This is necessary so that the body rests and does not process your food.
19. To curb your appetite, you need to eat a piece of fruit.
Fruits are very healthy, which means they can suppress the feeling of hunger if it suddenly overtakes you. It's better not to do this, though. The fact is that sweet and at the same time low-calorie fruits, like apples or oranges, can awaken a voracious appetite, causing your blood sugar level to jump. After such a snack, insulin levels will remain elevated for some time. It is much more effective to drink a cup of unsweetened green tea.
20. Oatmeal is the healthiest breakfast
This myth is only half true. Oatmeal is only healthy if you make it from wholemeal oats. This is not sold in all stores and supermarkets. Processed oatmeal is mostly devoid of its beneficial properties and does not saturate the body as much as we would like. Also avoid instant cereals. This is not a source of nutrients at all.
Nowadays, proper nutrition is becoming more and more popular, because people are starting to think about their health and know about the benefits and harms of almost all products. But there are still misconceptions that people still believe in, which makes them afraid of proper nutrition.
Myths about proper nutrition
1. Proper nutrition is not tasty.
This is the most common myth about proper nutrition. The fact is that our laziness does not allow us to realize that there are such products and dishes, the taste of which will be much better than those that are generally considered junk food. We love meat and consider it delicious; we prepare completely different dishes from it. I don't think there are people who don't like fruit or dairy products.
Yes, I agree that we have now learned to create flavoring additives that deceive our receptors and force us to consider an unnatural product very tasty and natural, but if we approach this issue with imagination, then we will be able to prepare tastier dishes, but with natural ingredients, just some people don’t like to experiment, and it’s easier to buy a semi-finished or ready-made product and cook it in 5 minutes.
And if you start experimenting now and prepare new dishes only from natural ingredients(fortunately, now on the Internet you can find a lot of tasty and healthy recipes, as well as comments from people who have already prepared this dish), then over time it becomes a habit and you will understand that there are dishes whose taste cannot be compared with anything else. Recently, for example, I prepared panna cotta, just cream, sugar, gelatin and water, and what a delicious thing it turns out and can be stored for a long time in the refrigerator. You can’t eat a lot of it, but it’s so filling that you can’t eat too much of it.
2. Proper nutrition is expensive
. In fact, this is a very big misconception, because natural raw materials are now more expensive than artificial ones and it turns out that by buying cheap products, we buy only a small part of what our body really needs, and everything else is additives, which are also included in the price, but they can only have a negative impact on health, so it turns out that we even overpay.
In addition, there are foods that are not expensive, but bring great benefits to our body - cereals (wheat, peas, buckwheat), vegetables (carrots, onions, herbs), fresh fish, fruits (apples and other seasonal fruits).
3. Following the principles of proper nutrition need to starve
to maintain intervals of 3-4 hours between meals. This is also a fairly common myth. In proper nutrition, everything is exactly the opposite: since our body works from morning to evening without breaks, we must provide it with energy and all the necessary nutrients for this. That is, we should not experience a feeling of hunger, especially strong, because this usually leads to overeating, a slowdown in metabolism, the body goes into stress mode and would like to work, but you want to eat... that’s why they say “hungry and angry.” To do this, it is important to create a diet, or in extreme cases, maintain intervals of at least 2-3 hours between meals and at the same time, in order to prevent strong feelings of hunger, you should always have something on hand suitable for a snack (fruits, nuts, dried fruits , juice, yogurt, kefir, cottage cheese, cheese, but not a sandwich, candy, snacks, etc.).
At the same time, it is important to understand that the serving size should also not be too large, and you need to eat slowly and chew thoroughly in order to feel a sense of fullness in time.
4. Sweets are harmful
. Well, it depends from which side you look. If you eat a lot of sweets, replacing them even with meals, while eating not very high quality confectionery, then yes, such sweets are harmful. But if we eat a few sweets a day, or a piece of cake (not every day), or eat high-quality confectionery products in large quantities(and this is dark chocolate with a cocoa content of more than 50 percent, homemade cottage cheese casserole, home sweet yogurt, dried fruits, homemade fruit jelly). The least harmful sweet products also include marshmallows, bird's milk candies, grilled cakes, caramels, marmalade, Turkish delight, Turkish delight, whole grain cookies, halva, and expensive chocolates with nuts.
5. Fat is harmful
. This is also a very big misconception, because, firstly, there are different types of fats, and secondly, it is fats that make up the main part of the taste of products and if they were removed altogether, then everything would become bland and tasteless.
Let's make a distinction right away:
- palm oil is harmful;
- animal fats are harmful when consumed in large quantities and if you are: obese, diabetes mellitus, high cholesterol in the blood, hypertension, inflammatory diseases digestive tract, in these cases, it is better to consume as little as possible products with animal fats, which include fatty meat (pork, lamb, duck meat), fatty dairy products (cream, sour cream, butter, whole milk, ice cream, cottage cheese and other fermented milk products from whole milk)
— vegetable fats are practically harmless, but can affect digestion when consumed in large quantities. But in other cases, they bring a lot of benefits to the body (they practically do not affect the figure, they contain fat soluble vitamins, which affect the condition of the skin, hair and nails).
We looked at 5 myths about proper nutrition. These are the most common misconceptions that many believed to be true. If you know other myths about proper nutrition, be sure to share with us in the comments.
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10 most common myths about fasting and dieting.
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Anyone who studies nutrition through conventional channels, be it fitness magazines or most diet books and forums, ends up being swayed by conventional wisdom about what a good diet actually looks like.
While some nutritional recommendations may differ depending on who you listen to, they still exist certain rules and the directions you are forced to follow. You can call it ignorance or incompetence, which is basically the same thing. We've all been there and we've all followed these rules like blind kittens. And they really believed that these people knew what they were talking about. And while these nutrition myths are common among bodybuilding and fitness enthusiasts, many of them are also promoted among the masses.
Upon closer examination, most of these “beliefs” are not scientifically substantiated in any way. They come from half-truths, erroneous conclusions, poorly designed studies, or taken out of context.
Sometimes these statements are completely opposite to what is actually happening at the physiological level. Many people believe that alcohol makes you fatter than other macronutrients. But if we consider that the body converts ethanol into fat very inefficiently, we are dealing with a completely erroneous point of view. I talked about this in " The Truth about Alcohol, Fat Loss and Muscle Growth." Please also note that the supposed negative effect of alcohol on muscles does not even exist in the scientific literature.
You will see similar examples in this article. For example, you often hear that short periods of fasting lower your metabolic rate, but in fact, research suggests the opposite phenomenon.
The myths and beliefs that I will debunk today are maintained by the masses due to:
1. Repetitions. If you repeat something often, it becomes true. If everyone says the same thing, then it must be true. There is no need to figure out or think about anything yourself. It doesn't help that many fitness and BB celebrities continue to promote these beliefs. Many people think that if speakers do this, then it simply must be correct. Unfortunately, if you need an objective and correct information nutritionists, bodybuilders and fitness experts are the last people you should listen to.
2. Commerce. For example, sports nutrition companies make significant profits due to the fact that people believe that nutrition often boosts metabolism. People don't have time to cook 6 times a day, so they resort to meal replacement shakes, sports shakes and protein bars. The cereal and grain industry is benefiting greatly from the promotion of breakfast as a means of weight control, health maintenance and fat loss. No company will benefit from the fact that three meals is sufficient.
3.
A very small circle of people owns necessary knowledge to interpret scientific evidence and draw conclusions based on it. To do this, you will need an academic background - looking at research from a critical perspective and research methodology.
However, in my experience, an academic background or extensive study of physiology or nutrition has very little to do with truth and objectivity in the field of nutrition. The statements and advice of many registered dietitians are so wrong that I would not vouch for what they say at all. The same goes for “gurus” and so-called healthy lifestyle experts with a decent list of academic merits.
It really baffles me that people who seem to have a good understanding in this area continue to repeat the same myths. Maybe they are getting lazy to follow current research. And in general, much more knowledge is available to us now than 20 years ago. Or maybe they are afraid that their authority will fall if they suddenly give recommendations different from those they gave for many years. I'm not sure. I thought about it... I digress. Back to topic.
Top Ten Fasting Myths Debunked
All media and most forums insist that fasting is a dangerous practice. So your metabolism stops, you are tormented by unbearable hunger, you have trouble thinking, and in the long term you gain fat and lose muscle mass. Or is that just what they tell you...
Needless to say, people who are offered the Leangains system are afraid and unsure and will think a hundred times before trying the practice of intermittent fasting on themselves. Fear based on misconceptions that have been drilled into their heads for years. And it happened to us.
I have given 10 of the most common tales about fasting and diets. I explained why they are wrong and provided links to studies and other sources for those who would like to understand this issue in more detail. I also pointed out where these myths came from. Well, or where I think they came from.
I've discussed each of these myths many times on this site (leangains.com), but it's best to have all the information in one place. Even if you've been following my blog for a while, you'll find some new information here that I haven't covered before. It's certainly a long read, but it's worth it.
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Story #1: Eat often to fuel your metabolism.
Is it true
Each meal slightly increases your metabolism for several hours. Paradoxical as it may seem, but the body spends energy to get energy. This is called the Thermic Effect of Food (TEF) The amount of energy expended is directly proportional to the amount of calories and nutrients consumed.
Let's say we measure TEF over a 24 hour period of time with a diet of 2700 kcal, 40% protein, 40% carbohydrates and 20% fat. So we have three groups with the only difference being the frequency of nutrition.
A) Three meals: each 900 kcal
B) Six meals: 450kcal each
C) Nine meals: 300kcal each
What we will find is a different pattern of TEF behavior. In group “A” there will be a sharper and more prolonged jump in the metabolic level, which will gradually subside by next appointment food; i.e. TEF will change according to the “jump and fall” scenario. Group “C” will show a weak rise, but a more stable metabolic rate; those. according to the “uniform” scenario. Group B will be somewhere in between
.
In any case, after 24 hours or until all food is digested, there will be no difference in TEF. The total amount of energy spent on the thermic effect of food will be identical in each group. Power frequency does not affect TEF in any way. You can't trick your body into spending more by eating more often.
For further reading: I covered this topic in more detail in "meal frequency".
The most extensive review of studies on food frequency and TEF was published in 1997. Many studies comparing TEF have been reviewed different modes meals, with a frequency of 1 to 17 meals. And the conclusion was as follows:
“Studies using whole body calorimetry and the doubly labeled water method to estimate energy expenditure over a 24-hour period found no difference between large meals and biting.”
And since then, not a single study has refuted this fact. Lyle MacDonald's summary of the above studies can be read here.
New research on this issue was published this year. As expected, there was no difference between three and six meals. Read my summary of this study here. By the way, this very study aroused keen interest in the media, and it was nice to see how the story about the frequency of meals was debunked in The New York Times.
Where did it come from
After seeing how clear the conclusion of this study is, many of you will wonder why some people, “certified nutritionists” by the way, keep harping on about “firing up the metabolic furnace” by eating frequent, smaller meals. My smartest guess about this is that maybe they misunderstood TEF a little. Whatever one may say, theoretically they are right that metabolism always remains increased if you eat often. They really missed the most important point that TEF is strictly directly proportional to the calorie content of each meal.
Another option that this story is based on epidemiological studies that found an inverse relationship between the number of meals and the weight of the population. This means that researchers looked at the diets of thousands of individuals and found that those who ate more frequently tended to weigh less than those who ate less frequently. It is very important to note that these studies do not take into account calorie intake, and were conducted on average Vanya (i.e. normal people who do not count calories, and their nutrition is more spontaneous, like most people)
There is a saying “correlation does not imply causation”, which makes further explanation inappropriate, because explains many other stories about nutrition. Just because there is a link between eating more frequently and being lighter does not mean that eating less often causes weight gain. The same studies clearly show that people who tend to eat less often:
They also have an irregular diet; This is the type who replaces breakfast with a donut on the way to work, is undernourished all day and gorges himself in the evening. Most often, they pay less attention to nutrition and health in general than those who eat more often.
One strategy for losing weight is skipping meals. This could be another reasonable explanation for the link between eating less frequently and being overweight. Overweight people are much more likely to diet and skip meals.
The link between eating less frequently and increased weight in the general population is behavioral rather than metabolic.
Tale #2: Eat less and more often to control your appetite.
Is it true
Considering the fact that choosing the best diet for appetite control is a very pressing topic, there is very little research on this issue. The most famous is a study where obese men were offered 33% of their daily ration either in one meal or divided into five meals before allowing them to eat ad libitum after five hours (meaning they could eat as much as they wanted)
A) One meal. And after 5 hours - as much as they want, like a buffet.
C) The same thing, only this meal was divided into 5 smaller ones, which were consumed every hour before the “big feeding”
Well, it turned out that group A ate 27% more calories at the buffet than group B. The same study was conducted on normal weight men and found similar results. But upon closer examination, it becomes clear how far the experiment is from reality. The composition of the pre-meal(s) was 70% carbohydrates, 15% fat and 15% protein; and it was pasta, ice cream and orange juice. The situation created was completely artificial and unusual. Who would sit around scooping up macarons with ice cream while sipping orange juice every hour before a normal meal?
The latest study, which was conducted in a more real-world setting, shows the opposite results. In this study, three high-protein meals resulted in greater satiety and appetite control than six. You can read my summary of this study here.
Without a doubt, the frequency of meals is a purely individual matter. Still, sweeping claims that small steps are better for appetite control are misleading and based on studies that use methods that are far removed from real-world eating patterns. So, modern research with normal eating patterns and protein intake that are more typical balanced diet, claim that eating larger, less frequent meals controls appetite better.
Where did it come from
This misconception may have arisen due to a lack of data on meal frequency and appetite control. It is also likely that this is another case of establishing erroneous cause-and-effect relationships between food frequency and weight. Those. like if people who eat more often weigh less, that means they have better control over their appetite and all that.
Tale #3: Eat more often to keep your blood sugar levels constant.
Is it true
Judging by what a bunch of “healthy lifestyle experts” say, if you eat often, you will avoid hunger pangs, provide yourself with a steady flow of energy throughout the day and maintain your best health. mental performance. Blood sugar levels are perfectly regulated and maintained within tight limits in healthy individuals, unlike what most people believe. This level does not jump like crazy and does not collapse after several hours without food. Or even from a whole day without food. Or a whole week without food, for that matter.
People feel as if they will suffer from unbearable hunger and will not be able to think properly if they do not eat every 2-3 hours. Take a moment to imagine the consequences from an evolutionary point of view if this were true. Considering that regular periods of fasting and even full-scale hunger strikes were part of everyday life for primitive man, do you think we would have lived to see today, if they could not function normally when obtaining food was most critical? I've seen young, healthy guys, even bodybuilders, who complain of feeling almost lethargic and mentally foggy if they don't eat for several hours. This is completely absurd. I deviated again...
Our body has developed very effective mechanisms maintaining a certain level of sugar in the blood, even in extreme conditions, because This is a high priority task. If you were forced to fast for 23 hours and then run for 90 minutes at 70-75% of your maximal oxygen uptake, your post-run blood sugar levels would be the same as if you had run while fed. For your blood sugar level to drop to a level that affects your mental activity, at least 3 days or 84 hours of fasting must pass; and even then this is temporary, because the brain adapts to use ketone bodies for energy. During 48 hours of fasting or severe calorie restriction, blood sugar is maintained at normal level and does not affect your cognitive abilities in any way.
For more information on blood sugar, check out my review of the extended version of Eat STOP Eat, which includes relevant excerpts. Please also note that the above studies were conducted under much harsher conditions than Protocol #1 or Brad Pilon's recommendations.
What about blood sugar and hunger? Blood sugar is one of many short-acting feedback mechanisms designed to regulate hunger. And the fact that low sugar levels can cause hunger is a correct judgment. Low level means reduced level. And there are a lot of variables - your diet, energy intake and genetics. And rather the most important is the instilled eating pattern, regulated by ghrelin and other metabolic hormones. In general, this means that the diet to which you are accustomed is responsible for your blood sugar levels. It has important for those who are afraid of all this rigmarole with sugar levels and hunger from regular periods of fasting, because... this explains why people easily adapt to regular fasting without any negative effects.
Where did this come from?
I don’t even know where the belief came from that skipping a meal will throw a person off track. There is a grain of truth in the connection between sugar levels and hunger, but it is usually taken out of context. There is no need to eat regularly to “maintain” your blood sugar levels, because... it supports itself perfectly and adapts to any diet.
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Tale #4: Fasting puts the body into “starvation mode”
Is it true
During the difficult times of our evolution, effective adaptation to hunger was extremely important for survival. Lowering our metabolic rate during fasting allowed us to live longer, increasing the likelihood that we would still find something to eat. Fasting literally means “fasting.” This does not mean skipping meals or going 24 hours without eating. And not even three days without food. The belief that skipping meals or short periods of fasting causes “starvation mode” is so absurd and ridiculous that I want to step out of the window.
Countless studies I've seen on the topic show the first signs of metabolic decline in response to fasting after 60 hours (-8% of resting metabolic rate). Other studies indicate metabolic stability for up to 72-96 hours (George Cahill has contributed extensively to this topic)
It may sound paradoxical, but actually metabolism even rises during short-term fasting
. To be more specific, studies have shown an increase of 3.6-10% after 36-48 hours (Mansell PI, et al, and Zauner C, et al). And this makes sense from an evolutionary point of view. Epinephrine and norepinephrine (adrenaline/norepinephrine) sharpen our minds and make us do things. Just what we need to motivate us to search for food, hunt for prey, thereby increasing our chances of survival. At a certain period, after several days without food, this mechanism becomes unprofitable for survival, and rather does more harm than good; instead, the energy conservation mechanism becomes more advantageous. But in any case, metabolism increases during a period of short-term fasting (up to 60 hours).
Again, I have picked up quite illustrative examples of how absurd the story about “starvation mode” is, especially when we see that in a certain context the opposite is true.
Where did this come from?
I think. that some genius read that fasting puts the body into “starvation mode” and applied this to skipping meals or going a day or two without eating.
Tale No. 5: Eat protein food every 2-3 hours to maintain a constant flow of amino acids. The body can only absorb 30g of protein at a time.
Is it true
Every time you hear such nonsense, ask yourself whether it is promising from an evolutionary point of view. This is the most the right way to understand whether the judgment is the rubbish of a fevered mind or the truth. This story is just a colorful example of the above. Do you think we would be alive today if our body could only use 30g of protein per meal?
The explanation is very simple - to learn more protein
, us it will take more time to digest it and use it for its intended purpose. I’ll give you specific numbers: 5 hours after a standard meal, the body is still digesting it. Amino acids still enter the bloodstream and are absorbed by your muscles. You are still in “anabolism” mode. Moreover, this is a “typical Vanya” meal: 600 kcal, 75 g of carbohydrates, 37 g of protein and 17 g of fat. And this is after consuming a piece of pizza, a refined product that, in theory, should be absorbed relatively quickly.
Think about it. How long will it take to digest a plate of vegetables and a large chop containing twice as much protein as the example above? Certainly more than 10 hours. The composition of the meal greatly affects the rate of absorption, especially when it comes to protein foods. The type of protein, fiber, carbohydrates and previous meals all affect how long it takes for amino acids to enter the bloodstream and be absorbed by body tissues.
Where did this come from
I guess this 30g protein nonsense comes from the classic 1997 study by Boirie and co. “Slow and fast dietary proteins differently modulate postprandial protein accretion” was the first study to measure the rate of absorption of whey and casein protein, giving rise to the “fast” and “slow” protein theory. After this, whey protein is known for its ability to quickly release amino acids into the blood, and casein is known for providing a steady supply of amino acids. Whey became an anabolic product, and casein became an anti-catabolic product.
It has been found that 30g of whey protein is absorbed in 3-4 hours. And apparently, some people decided that they can only absorb 30g of protein at a time. Well, to expand on the topic, like, you have to eat every 3-4 hours to be in the anabolic phase. Unfortunately, people have not taken into account several facts that make these discoveries not entirely acceptable to real life. First, these studies looked at the rate of absorption of whey protein taken on a completely empty stomach (after an overnight fast). Those. If you drink whey protein when you have already eaten during the day or, especially, immediately after a meal, the rate of its absorption drops sharply.
Secondly, whey protein is the “fastest” of all and is absorbed at a rate of 10g per hour. Casein is much "slower"; in the Boirie study, casein was still absorbed after 7 hours when they stopped the study. Most types of protein from normal foods are absorbed at a rate of 3-6g per hour. Add other macronutrients to the mix and the absorption rate drops even lower.
Tale #6: Fasting Causes Muscle Loss
Is it true
This myth is based on the belief that in order to maintain muscle, you need to have a constant flow of amino acids into the blood. As I previously explained, protein is absorbed very slowly. Amino acids enter the bloodstream for many hours after a large high-protein meal.
Alas, not a single study has examined this issue in our context. For example, the presence and amount of amino acids in the blood was not measured after a large steak with vegetables and a cottage cheese and berry dessert. This is about 100g of protein and a completely normal meal for Leangains followers. So we're left to draw our own conclusions based on what we know. If we take into account that a casein drink drunk on a completely empty stomach takes more than 7 hours to digest, then our dinner of 100 g of protein as part of a mixed meal will supply amino acids to the bloodstream for about 16-24 hours.
Very few studies have examined the effects of fasting on muscle mass retention and compared the results with a controlled diet. None of them paid any attention to how the subjects were starved, and many of them have significant flaws in the design and methods of the study. For example, this study showed an increase in muscle mass and fat loss without strength training and without changing caloric intake, only with a change in meal frequency. I would certainly like to cite it as evidence of the benefits of intermittent fasting, but they used bioimpedance analysis to measure body composition, which is not accurate.
Only prolonged fasting leads to muscle loss. This occurs when liver glycogen is depleted. To maintain blood sugar, the body initiates gluneogenesis (the conversion of amino acids into glucose). This happens gradually, and if dietary protein is not available, the body begins to use muscle as a source of protein. Cahill studied the extent of amino acid utilization for gluconeogenesis after loading 100g of glucose. He found that the contribution of amino acids to the maintenance of blood sugar is 50% after 16 hours and almost 100% after 28 hours (when glycogen reserves in the liver are already depleted). Of course, for someone who eats a high-protein dinner before the fasting phase, this is a moot point, because... you will have plenty of amino acids from food throughout the fast.
Where did this come from
Tale #7: Skipping breakfast is bad and it will make you fat.
Is it true
Skipping breakfast has been linked to higher weight in the population. The explanation here is exactly the same as the connection between low-frequency nutrition and excess weight. Those who skip breakfast usually have disordered eating behavior and do not care much about their health. And they are most likely on a diet, and those who are on a diet usually weigh more than those who are not on a diet. Also keep in mind that those who eat breakfast are not the type of people who hang out on nutrition blogs. They, like most people, follow a haphazard diet. Like these guys who go on 800 kcal a day, then break down, gain more than before, and back in a circle.
Sometimes breakfast is considered beneficial because insulin sensitivity is higher in the morning. This is true. Insulin sensitivity is always increased after an overnight fast. Or in other words, it will always be elevated during your first meal of the day. And it increases after liver glycogen is used up. If you haven't eaten for 8-10 hours, the liver is relatively empty. This is what increases insulin sensitivity, not some magical period of the day. It's the same with strength training. Insulin sensitivity remains elevated until the muscles are filled with glycogen. And it doesn't go away if you don't take any carbs after your workout.
Where did this come from
First, we have a whole bunch of epidemiological studies showing the relationship between excess weight and lack of breakfast in the population. One of the researchers, commenting on this connection and breakfast food choices, said:
“Basically, these are people who are used to “grabbing on the fly” - candy or a sweet carbonated drink, a glass of milk or a piece of cheese. Their higher BMR proves the upset connection eating behavior with obesity, rather than the relationship between obesity and total daily caloric intake"
Kellogg's and other registered dietitians often like to quote it, making people think that breakfast has some unique effects on metabolism and health. What these studies actually show is that people who eat breakfast have healthier eating habits overall.
Other frequently cited studies claiming the miracle of breakfast are haphazardly designed and have flaws in their methodology.
In one study, subjects were asked to eat most meals in an outpatient setting. The group that skipped breakfast ate more and gained weight, which also affected health markers.
From the conclusion: “Reported caloric intake was significantly lower in the breakfast group, and resting metabolic rate did not differ between groups.” Simply put, those who ate breakfast were better able to control their food intake for the rest of the day. They did not gain weight, but the group who skipped breakfast did. Gaining fat always has a negative impact on insulin sensitivity and other health markers. Despite this, people have concluded that breakfast improves insulin sensitivity. And this is not at all what the study showed.
Tale #8: Fasting Increases Cortisol Levels
Is it true
Cortisol is a steroid hormone that maintains blood pressure, regulates immune system and helps to utilize proteins, glucose and fats. This hormone has gotten quite a bad reputation in fitness and health circles, but we have it for certain reasons. The morning peak of cortisol forces us to jump out of bed and start our day. And a blunted morning cortisol peak is associated with fatigue and depression. Cortisol rises during exercise, which helps mobilize fats, improve endurance, and experience euphoria after and during exercise. It is foolish to try to suppress the acute peak of cortisol during exercise or its normal daily rhythm. Chronically increased level cortisol, due to psychological and/or physiological stress, is a completely different matter and is undeniably detrimental to health. It increases protein breakdown, appetite and can lead to depression.
Short-term fasting has no effect on average cortisol levels, and this area has been studied extensively in the context of Ramadan fasting. Typically, cortisol levels follow a daily cycle, i.e. it peaks around 8 a.m. and decreases in the evening. During Ramadan, it is the rhythm of cortisol production that changes, but its average level over 24 hours remains unchanged.
In one study, rugby players were superior in losing fat and maintaining muscle mass during Ramadan. And they succeeded, despite training in a dehydrated state, without pre- and post-training nutrition with general reduced level daily protein intake. I quote directly from there:
“Fat mass decreased significantly and progressively throughout the 4 weeks of the trial; fat was lost, but muscle mass was preserved"
“Plasma urea concentrations decreased during Ramadan, confirming that endogenous protein metabolism did not increase to compensate for decreased protein intake.”
One study on cyclic fasting even found a “significant reduction in cortisol levels” in the fasting group. But it is quite dubious due to shortcomings in the organization of the study.
In general, the claim that fasting increases cortisol levels, with all that it implies, is misleading and has no evidence base.
Where did this come from
Prolonged fasting and a strict low-calorie diet do cause cortisol levels to rise. This occurs in conjunction with the depletion of liver glycogen reserves, because cortisol increases the rate of gluconeogenesis, which in turn is necessary to maintain constant blood sugar levels in the absence of dietary carbohydrates, proteins or stored glycogen. Well, again, someone thoughtlessly transferred the effects of long-term exhaustion to cyclic fasting, and decided that the latter was bad.
Tale #9: Working out on an empty stomach sucks. You will lose both strength and muscle.
Is it true
A huge body of research on athletic endurance during Ramadan has concluded that there is a small but significant negative effect on aerobic activity (like 60 minutes of running). One big “but” here is dehydration, because... Liquid intake is also limited during Ramadan. Thus, anaerobic activities such as resistance training are affected to a much lesser extent.
In any case, more definitive studies without fluid restriction show that strength and low-intensity endurance are not affected even after 3.5 days of fasting. New research on fasted training confirms these findings. If you read my review of these studies, you will see that the only parameter in which the non-fasting group outperformed was VOmax. This is because the presence of carbohydrates allowed the group to train at greater intensity. Note that another study of fasted endurance training (my review) found no negative influence endurance fasting and VOmax (quite controversial). This may be due to the lower intensity.
In general, fasted training does not affect your performance during weight training, which is what anyone reading is interested in. However, I do not recommend training on a completely empty stomach. However, research is quite unanimous regarding pre- and post-workout protein intake in order to optimize protein synthesis. For this reason, I recommend taking 10g of BCAAs before a fasted workout.
You can read about the fasted training protocol in “The Leangains Guide.”
Where did this come from
Intuitively, we believe that eating a large meal before training will help you perform better, so it's not surprising that there are concerns about training on an empty stomach.
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Tale No. 10: “Eat breakfast yourself, share lunch with a friend, and give dinner to your enemy.”
Is it true
This saying is also associated with the idea that it is necessary to reduce carbohydrate intake in the evening, then they are less likely to be stored as fat. While this looks great in theory, there is no evidence for this, and much more speaks volumes about the inconsistency of such a judgment.
The strongest arguments in this regard come from studies of health and body composition during and after Ramadan. This eating pattern, which involves eating at night, is either neutral or beneficial influence on body fat percentage and health markers. This is quite extreme and illustrative example. People literally gorge themselves on carbohydrate foods and treats in the middle of the night without any negative consequences. While in the weird world of bodybuilding and fitness people worry about the 50g of carbs they took in their last meal.
If the Ramadan database wasn't enough, there are plenty of studies that show no effect of eating late on weight loss or weight gain.
One study comparing two eating patterns, one in which the main meal was eaten in the morning and one in the evening, found more positive results in the evening group. Although the morning group lost more weight, all of the additional loss was in muscle mass. The evening group retained more lean mass, which translated into a lower percentage of body fat.
Where did this come from
Exactly the same statistical pattern as between skipping breakfast and being overweight can also be found in the case of late dinners. If you've read this far, you'll see the logical inconsistency that eating late should cause weight gain based on this type of research. People who indulge in late-night snacking in front of the TV are likely to weigh more than those who don't. It is not a fact that it is late eating that causes weight gain; rather, it is their lifestyle. No controlled studies show a negative effect on body composition of late meals relative to early meals.
Studies conducted on workers with irregular working hours (working at night) are often cited as evidence. All of these studies are uncontrolled (in terms of caloric intake) and are based on observation, and do not take into account the fact that irregular work schedules themselves negatively affect some health markers, such as insulin sensitivity and blood lipids. Remember this. Context is always important.
Monkeys are metabolically much more closer to man than rodents. And while I don't usually cite animal studies, Science Daily published an article debunking the myth of late dinner, based on tests on rhesus monkeys.
All the best and anabolism.
