There are many myths about healthy eating. Adequate nutrition must be varied, balanced and satisfy the body’s needs.
Oku.AzAccording to Gazeta.ru, this was stated by Russian gastroenterologist Ekaterina Kashukh.
He talked about the most common myths about proper nutrition.
Myth 1. Don’t eat after 6:00 p.m.
The doctor recalled that there is a widespread belief that food eaten after 6:00 p.m. immediately manifests itself in the thighs and lower back.
“It is quite difficult to follow this rule, because many people have just finished their work day in the office at 6:00 p.m. Plus, if you have dinner at that time, it will be at least four or five hours before you go to bed. “And you will be hungry, as a result, you will have to eat a snack before going to bed at night or go to bed hungry,” he said.
Y. Kashukh explained that this rule is useless.
“Perhaps following such a schedule for a while will allow you to reduce the number of calories consumed, but for most people this is difficult and can lead to eating disorders. They recommend having dinner two or three hours before bedtime, it depends on each person. of your own biorhythms and lifestyle, you must calculate the optimal time according to your schedule,” the expert emphasized.
Myth 2. Carbohydrate intake should be reduced
The expert pointed out that low-carbohydrate diets do not go out of fashion.
The “Kremlin diet”, the ketogenic diet, the Dukan diet and the paleo diet are high-protein and high-fat diets, in which carbohydrates make up only a small part of the daily caloric intake. A large-scale meta-analysis conducted by Japanese experts based on data from 272 thousand people showed that following a low-carbohydrate diet increases the risk of premature death. In a balanced diet, carbohydrates should be 50 to 55%. It is important to remember that a large part should fall on complex carbohydrates. These include semolina, legumes, durum wheat pasta and whole wheat bread,” explained Y. Kashukh.
Myth 3. You should drink 2 liters of water a day
The gastroenterologist pointed out that there are different principles for calculating the rate of water intake:
“In some sources it is recommended to drink 1 ml of liquid for each calorie consumed, in others the daily norm is calculated based on body weight. In fact, it is not necessary to take into account such complex calculations: the thirst center of the brain perfectly controls the “moisture” of the body, so it is enough for everyone to drink as much as necessary. In hot climates, it is important to increase fluid intake during exercise. In addition, people with acute respiratory viral infections and other diseases that cause. intoxication of the body are more important, it is recommended to drink a lot.
Myth 4. A healthy diet should completely exclude sweets and fast food.
Y. Kashukh noted that supporters of a healthy lifestyle often harshly criticize “harmful” foods: fast food, sweets, snacks and carbonated drinks.
“This type of food really has a lot of calories, fat, sugar, salt and few useful nutrients. However, it is not necessary to completely exclude it from the diet. It is enough that it does not exceed 15% of the daily caloric intake. volume.
Seeking only healthy foods and forgetting about yourself often becomes the goal, one does not even realize that life revolves only around food. In addition, constant self-control is not very beneficial for the psyche. A glass of soda, some fries or a hamburger once a week won’t hurt, but the rest of the time it’s a good idea to eat a balanced diet.
Myth 5. Fractional nutrition speeds up metabolism.
“They say that eating small portions often helps to lose weight. In fact, the amount of food eaten has no effect on metabolism, and to lose weight it is necessary to reduce the volume of calories consumed. It is recommended to eat as much as possible comfortable per day The main thing is proteins, fats and maintaining a balance between carbohydrates and taking into account all snacks, because it is easy to overeat because of them,” the doctor emphasized.
