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Myths about Weight loss

Weight loss is a long journey with many misconceptions attached to it. So, let us talk about more in detail about some common myths, facts and logic behind weight loss.

First Myth

Exercise is enough, no need of dieting

Logic

Exercise is beneficial for many reasons but when it comes to weight loss, a proper weight loss diet plays a vital role. If you eat 1 chicken sandwich, you consume 400 to 500 calories, you need to burn these calories by working out for at least for an hour. Now imagine a scenario where you would have made a healthier choice. In that case, a half an hour workout would have been enough. Get to know how much exercise you need to lose weight?

Fact

Exercise is not enough, proper dieting is absolutely essential.

Second Myth

Fasting and Skipping meals help you to lose weight fast

Logic

Fasting and skipping meals slow down the metabolism due to which you shed weight slowly. Besides that, later in the day, you feel really hungry and binge on unhealthy stuff. Learn to get more information on Increase body metabolism to lose weight.

Fact

Fasting and Skipping meals never help you to lose weight fast.

Third Myth

Carbohydrates make you gain weight. So, cut down carbs in your diet

Logic

Carbohydrates never make you gain weight. It is the calories that make you gain weight. The sugar and fat that carbohydrates often contain make you fat. Opt for other good carbs like whole grains. 

Fact

Carbohydrates never make you gain weight. You have to avoid bad carbs like Sugar, added sugar, refined flours. Learn to know more about good and bad carbohydrates.

Fourth Myth

A fruit- only diet is best for weight loss

Logic

Fruits also have calories. However, if you live only on fruits, you deprive your body of variety of nutrients and can face long-term health problems           

Fact

Fruit only diet is not good at all.

Fifth Myth

Fad diet helps you to lose weight faster

Logic

Fad diets are comprised of only 800 to 1000 calories which is difficult to follow. It has many adverse effects in the long run. One should always avoid this kind of diet.

Fact

Fad diet is that kind of weight loss diet which actually results in weight gain

Fad Diets

There are many different diets that promote weight loss. Unfortunately, not all diets help you over time. Learn how to identify a fad diet.

What are fad diets?

Hundreds of diets are being promoted as the best approach to losing weight. Unfortunately, many of these diets involve eliminating foods that contain necessary nutrients. Some diets even cut entire food groups. These are fad diets.

For example, fad diets may include those that are fat-free, very-low-carbohydrate, or high protein. Some fad diets focus on a particular food, such as grapefruit or cabbage. Some have you eliminate certain foods at specific times of the day. Others allow you certain foods, as long as you eat them along with certain other foods.

Many of these diets may lack major nutrients, such as dietary fiber and carbohydrates, as well as selected vitamins, minerals, and protective phytochemicals. By not receiving the proper amounts of these nutrients, you can develop serious health problems later in life.

For the food groups that these diets do permit, the amounts are either well above or well below those recommended by major health organizations like the American Heart Association, American Diabetes Association, and the Academy of Nutrition and Dietetics — as well as the Surgeon General and the United States Department of Agriculture.

Common claims these diets make include blaming particular hormones for weight gain, suggesting that food can change body chemistry. Or they may hype or ban a particular food.

However, all have one thing in common: a temporary solution to what for many people is a lifelong problem. Once the diet is stopped, the lost weight is usually regained quickly, since none of the diets teach behavior modification (changing how you eat).

How do I spot a fad diet?

While there is no set approach to spotting a fad diet, the following guidelines can help. Fad diets tend to have:

  • Recommendations that promise a quick fix.
  • Claims that sound too good to be true.
  • Simplistic conclusions drawn from a complex study.
  • Recommendations based on a single study.
  • Dramatic statements that are refuted by reputable scientific organizations.
  • Lists of “good” and “bad” foods.
  • Recommendations made to help sell a product.
  • Recommendations based on studies published without peer review.
  • Recommendations from studies that ignore differences among individuals or groups.
  • Elimination of one or more of the five food groups (fruits, vegetables, grains, protein foods, and dairy).

What is still the best method to lose weight and keep it off? Exercise regularly and eat a variety of foods with moderate portions dear LLET friend.

 

go to our  “HEALTH  PAGE”  and find more similar topics

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FOOD and RECIPES

LEARN ABOUT FOOD – EARN A LIFE THAT IS SO ENDLESSLY DELICIOUS

We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are !

You can enjoy your meals while making small adjustments to the amounts of food on your plate. Healthy meals start with more fruits, vegetables, grains, protein foods, and dairy. Drink and eat less sodium, saturated fat, and added sugars.

Take our LLET advices to find out what kinds of foods and how much to eat … and to get tips and support for making better food choices.

Let’s start…

All humans have to eat food for growth and maintenance of a healthy body, but we humans have different requirements as infants, children (kids), teenagers, young adults, adults, and seniors. For example, infants may require feeding every four hours until they gradually age and begin to take in more solid foods. Eventually they develop into the more normal pattern of eating three times per day as young kids. However, as most parents know, kids, teenagers, and young adults often snack between meals. Snacking is often not limited to these age groups because adults and seniors often do the same.

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Tips:

  • Eat three meals a day (breakfast, lunch, and dinner); it is important to remember that dinner does not have to be the largest meal;
  • The bulk of food consumption should consist of fruits, vegetables, whole grains, and fat-free or low-fat milk products;
  • Choose lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on beans and nuts).
  • Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars; look at the labels because the first listed items on the labels comprise the highest concentrations of ingredients;
  • Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating.
  • Snacks are OK in moderation and should consist of items like fruit, whole grains, or nuts to satisfy hunger and not cause excessive weight gain;
  • Avoid sodas and sugar-enhanced drinks because of the excessive calories in the sodas and sugar drinks; diet drinks may not be a good choice as they make some people hungrier and increase food consumption;
  • Avoid eating a large meal before sleeping to decrease gastroesophageal reflux and weight gain;
  • If a person is angry or depressed, eating will not solve these situations and may make the underlying problems worse;
  • Avoid rewarding children with sugary snacks; such a pattern may become a lifelong habit for people;
  • Avoid heavy meals in the summer months, especially during hot days;
  • A vegetarian lifestyle has been promoted for a healthy lifestyle and weight loss; vegetarians should check with their physicians to be sure they are getting enough vitamins, minerals, and iron in their food;
  • Cooking foods (above 165 F) destroys most harmful bacteria and other pathogens; if you choose to eat uncooked foods like fruits or vegetables, they should be thoroughly washed with running treated (safe to drink) tap water right before eating;
  • Avoid eating raw or undercooked meats of any type.

Tips for special situations:

  • People with diabetes should use the above tips and monitor their glucose levels as directed; try to keep the daily blood glucose levels as close to normal as possible;
  • People with unusual work schedules (night shifts, college students, military) should try to adhere to a breakfast, lunch, and dinner routine with minimal snacking;
  • People who prepare food should avoid using grease or frying foods in grease;
  • People trying to lose weight (body fat) should avoid all fatty and sugary foods and eat mainly vegetables, fruits, and nuts and markedly reduce his/her intake of meat and dairy products;
  • Seek medical advice early if you cannot control your weight, food intake, or if you have diabetes and cannot control your blood glucose levels.

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Healthy food groups

  • vegetables and legumes/beans;
  • fruit;
  • lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans;
  • grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties;
  • milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Eating a varied, well-balanced healthy meals means eating a variety of foods from each food groups daily, in the recommended amounts. It is also important to choose a variety of foods from within each food group because different foods provide different types and amounts of key nutrients. Choosing a variety of foods will help to make your meals interesting, so that you don’t get bored with your meals.

Occasional foods

Some foods do not fit into the five food groups because they are not necessary for a healthy meal. These foods are called ‘discretionary choices’ and they should only be eaten occasionally. They tend to be too high in either energy (kilojoules), saturated fat, added sugars, added salt or alcohol, and have low levels of important nutrients like fibre.

Examples of ‘discretionary choices’ or occasional foods are:

  • sweet biscuits, cakes, desserts and pastries;
  • processed meats and fattier/salty sausages, savoury pastries and pies, commercial burgers with a high fat and/or salt content;
  • sweetened condensed milk;
  • ice cream and other ice confections;
  • confectionary and chocolate;
  • commercially fried foods;
  • potato chips, crisps and other fatty and/or salty snack foods including some savoury biscuits;
  • cream, butter and spreads which are high in saturated fats;
  • sugar-sweetened soft drinks and cordials, sports and energy drinks and alcoholic drinks.

Small allowance for healthy fats

photo-1474979266404-7eaacbcd87c5Unsaturated fats are an important part of a healthy diet. The two main types of unsaturated fats are monounsaturated fats (found in olive and canola oil, avocados, cashews and almonds) and polyunsaturated fats like omega-3 fats (found in oily fish) or omega-6 fats (found in safflower and soybean oil and Brazil nuts).

These fats can help reduce the risk of heart disease and lower cholesterol levels when they replace saturated fats in the meal. It’s good to include a small allowance for healthy fats each day (around 1–2 tablespoons for adults and less for children). The best way to include healthy fats in your diet is to replace saturated fat that you may currently be eating (such as butter and cream) with a healthier, unsaturated fat option (such as polyunsaturated margarine or olive oil).

How to include food groups in your meals

It’s not hard to include foods from the five food groups into snacks and meals. Some suggestions include:

photo-1488459716781-31db52582fe9Vegetables and legumes – raw or cooked vegetables can be used as a snack food or as a part of lunch and dinner. Salad vegetables can be used as a sandwich filling. Vegetable soup can make a healthy lunch. Stir-fries, vegetable patties and vegetable curries make nutritious evening meals. Try raw vegetables like carrot and celery sticks for a snack ‘on the run’.

photo-1511546865855-fe4788edf4b6Fruit – this is easy to carry as a snack and can be included in most meals. For example, try a banana with your breakfast cereal, an apple for morning tea and add some berries in your yoghurt for an afternoon snack. Fresh whole fruit is recommended over fruit juice and dried fruit. Fruit juice contains less fibre than fresh fruit and both fruit juice and dried fruit, and are more concentrated sources of sugar and energy. Dried fruit can also stick to teeth, which can increase the risk of dental caries.photo-1535603709739-7e8fd50e015d

Bread, cereals, rice, pasta and noodles – add rice, pasta or noodles to serves of protein and vegetables for an all-round meal. There are many varieties of these to try. Where possible, try to use wholegrains in breads and cereals.

photo-1514537193821-ed4955693802Lean meat, fish, poultry, eggs, nuts, legumes and tofu – these can all provide protein. It’s easy to include a mixture of protein into snacks and meals. Try adding lean meat to your sandwich or have a handful of nuts as a snack. You can also add legumes to soups or stews for an evening meal.

photo-1486297678162-eb2a19b0a32dMilk, yoghurt and cheese – try adding yogurt to breakfast cereal with milk, or using cottage cheese as a sandwich filling. Shavings of parmesan or cheddar can be used to top steamed vegetables or a salad. Use mostly reduced fat products.

after all…

Be careful dear LLET friend – you should eat only when you are hungry and drink only when you are thirsty !!!

 

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