Hello Friends! Is your fitness goal weight loss?
If you are not getting the desired results, after trying so hard then there are high chances that you are following some of these 5 myths.
Lesser the Fat I eat, The better it is for Weight-Loss
This is a common myth where people believe that a low-fat diet promotes weight loss.
Experts recommend that one-third of total calories should come from fats.
Now, when I say fats I mean Healthy Fats like Nuts, Seeds, Fish, Olive oils, Avocados etc.
Fats are essential for our body for energy, tissue repair, for transfer of vitamins like A, D, E, and Vitamin K.
Experts recommend that Males should have around 95gm of fats every day, minimum being 40gm/day. And females should have 70gm of fat every day, minimum being 30gm/day.
| Average Men Recommended Fat intake | Average Women Recommended Fat intake |
| Ideal 95gm/day | Ideal 70gm/day |
| Minimum 40gm/day | Minimum 30gm/day |
We should cut down on saturated fat intake. Not more than 7% of the total calories should come from saturated fats.
| For Example, Daily Intake | 2000 calories |
| 7% of 2000 | 7/100*2000 = 140 calories |
| Since 1 gm of Fat | 9 calories |
| Therefore, daily saturated fat intake | 140/9 = 15.55 ~ 16gm |
For e.g your calorie intake is 2000Calories, then more than 140 calories should come from saturated fat. That roughly comes out to be around 16gms.
Saturated fat sources are like Red meat, High-fat dairy, Butter, etc.
Crash Dieting and Fasting Helps in Weight loss
Crash dieting may seem to help in the short term but in the long term, your weight will increase.
Crash dieting removes not just the fat but also lean muscle mass and tissues.
Moreover, crash dieting reduces the Basal Metabolic Rate. BMR is the rate at which the body uses calories for its basic functioning.
When you are crash dieting that means you are consuming fewer calories. After sometime Your body will adapt to crash dieting.
When you come out of or skip the crash diet, then you start taking normal calories. But because of the metabolic rate which has been lowered for your body, these extra calories might actually increase your weight.
So, crash diets, in the long run, are bad for health.
If the Label says Low on Fat, Then It Will Help you Lose Weight
Let us talk about packaged foods. Like cakes, biscuits, chips, cokes, ready to eat meals.
If the label says it’s low fat, that does not mean it will have fewer calories.
Don’t get into the trap, This is a marketing gimmick.
Even though the label says low fat, it is loaded with extra sugars, flavours, synthetic materials, preservatives etc to enhance the taste, flavour, and texture.
So, these extra sugars or whatever additives are added later gets converted into fat.
Moreover, these synthetic substances are very unhealthy.
So next time when you buy such low-fat products, check thoroughly what all is added in it.
If I Exercise, Then I can eat as much as I want.
You may have heard people say that if you are exercising, you can eat as much as you want.
If you are exercising, that is really good. But it is serving only 20% of the whole process, the remaining 80% depends upon the food that you eat.
Unless we eat healthy foods, our body will not produce results.
I don’t mean to say that there is no need to work out. My point is that diet is much more important.
If I am Dieting for Weight loss, I got to be Eating only Salads, Fruits, etc.
This happens so many times.
Many times it happens that you tell someone that I am on a diet for weight loss then the other guy thinks that means you are only surviving on Salads nowadays.
This is a common myth, which is totally wrong.
Whatever may be your fitness goal, it is most important to have a healthy and balanced diet.
If you are eating only salads, then the body is getting only vitamins, minerals and carbohydrates.
Besides these, it is essential to consume Proteins and Fats.
Your body should get all the nutrients. Eating only salads is an incomplete diet.
So, these were the 5 myths that I feel people commonly have. I hope this article was helpful to you.
If yes, then do share and write down your thoughts below in the comments.
Thank you so much for reading