13 Health Myth breakers
- Myth: – Can you lose weight eating carbs?
Answer: – Yes, you can. In fact, carbohydrate as complex carbs & high fibre & in right quantity helps brain & all organ system functioning. Examples of complex carbohydrate includes fruits, veggies, nuts, whole grain.
- Myth: – Can skipping meals help in weight loss?
Answer: – No, skipping meals will not help one lose weight. Because skipping of meals or starvation reduces body’s metabolism, so one burns less calories, causing high fat stores. So, distribute your calories, eat at regular intervals.
- Myth: – Are thin people always Healthy?
Answer: – No, thin people are not always healthy. Because now it’s the body composition & not your body weight, that will tell you your risk for various diseases. So, whether one is thin or fat, you’re considered Healthy only if you have a right body composition i.e. body fat & muscle mass being in range.
- Myth: – Can we use sugar-free products for weight loss?
Answer: – Yes, sugar-free products can be used for weight loss, but in moderation. Sugar free products have sweetness same as sugar products & are also low in calories. It can be consumed sometimes to reduce craving or to enjoy one’s favourite food, but in moderation because these products are sugar-free but not fat-free or calories-free.
Eg: Sugar free carrot halwa has lesser calories compared to normal carrot halwa, but that does not mean we can eat liberally since it has still got ghee/cream, etc.
- Myth: – Do you think dieting makes you weak?
Answer: – No, ideally dieting will never make you weak. A diet prescribed by a Qualified or a Registered Nutritionist is Healthy, Nutritionally Balanced which includes adequate amount of Carbohydrate, Protein, Fat, Fibre, Vitamins & Minerals which makes you feel energetic & prevents various diseases. On the other hand, crash diets, fruit diets, etc which are not nutritionally balanced will always make you feel weak.
- Myth: – Is olive oil low in calories?
Answer: – No, olive oil is not low in calories. Its got the same number of calories as any other oil. But yes, it’s better in quality as it has omega 3 fat, MUFA (Monounsaturated fatty acids) which is beneficial for Heart Health, Diabetes, Joint pain etc & helps in prevention of these diseases. But this does not mean you can have any ample of olive oil. 3-4 tsp is the budget for Fats in a day which includes your ghee/oils and butter.
- Myth: – Are protein shakes harmful for your kidneys?
Answer: – No, protein shakes are not harmful if taken in recommended quantity suggested by a Qualified or Registered Nutritionist. Ideally a protein requirement depends on one’s body weight, physical activity & medical conditions.
Recommended Protein Intake of a Healthy Person = 0.8g/kg Body weight. Protein shake will help in meeting these requirements.
On contrary, overdosing of protein shakes can increase the load on kidneys, as it is kidneys that filter protein. So, its important to follow a prescribed protein consumption to prevent overload on Kidneys.
- Myth: – To lose weight, you have to give up all your favourite foods?
Answer: – No, you don’t have to give up your favourite foods to lose weight. You can enjoy your favourite foods but in moderation & burn the excess calories by activity or you can prepare them in a healthier way.
- Myth: – Do you think avoiding wheat (gluten) will help you lose weight?
Answer: – You can lose weight either by including or avoiding wheat. The myth about avoiding wheat & losing weight is because when you are asked to omit wheat from the diet it will not only include whole wheat products but also maida products like breads, biscuits, bakery products which are commonly consumed by us & which leads to weight gain. Whereas on gluten (wheat) free diet Nachini (ragi), jowar, bajra products are consumed which are not highly processed, contributing to weight loss.
So, if you have whole wheat products & omit maida-based products you can still lose weight because it is maida that is contributing to weight gain. Whole wheat products contain approximately the same calories, fibre as that of nachini, jowar & bajra. So ideally you can have whole wheat products & still lose weight.
- Myth: – Do you think avoiding oil/ghee completely will help you lose weight?
Answer: – No, avoiding oil/ghee completely will not help one lose weight. Cause it’s not just fat, but entire lifestyle i.e. Healthy diet & exercise that contributes to weight loss. And by completely omitting oil/ghee, you will also lose out your fat-soluble vitamins A, D, E, K and essential fatty acids
- Myth: – Having 4-5 cups of green tea in a day will help you lose weight?
Answer: – No, just by having 4-5 cups of green tea in a day will not help you lose weight. Because it’s your entire lifestyle i.e. diet & exercise that contributes to weight loss, not just green tea. In fact, having more than 3 cups of green tea will prevent folate (vitamin B9), iron absorption. Plus, green tea overdose (High caffeine) causes nausea, vomiting, headache, irritability, loss of appetite etc.
- Myth: – Do you think increasing coffee intake will help you lose weight?
Answer: – No, increasing coffee will not help you lose weight. As high caffeine can cause insomnia, headache, dehydration, constipation, high blood pressure, stomach upset.
Ideal recommendation for caffeine is 3mg/kg body weight, so for a person weighing 60 kg the caffeine intake should be 60×3 = 180mg. Caffeine in 1 cup of coffee is about 150-180 mg. So instead of choosing caffeine for weight loss, healthy diet & regular exercise will definitely help in weight loss without any side effects.
- Myth: – Jaggery is better than sugar for weight loss and in diabetes
Answer: – To produce sugar, sugarcane is processed first to jaggery and then to sugar. So jaggery is not better than sugar for weight loss or diabetes. Because jaggery contains approximately the same number of calories as that of sugar & it works the same way in the body as sugar, thereby contributing to weight gain.
Most of us have jaggery because it has minerals like calcium, iron, magnesium etc in traces. But ideally the recommendation of jaggery (approximately 15 – 20 g) is too less to meet any mineral requirement of the body.
So avoid jaggery & sugar and opt for Stevia, a Natural sweetener that helps in weight loss & controls sugar for diabetics.