In recent years, it has been considered a disease on its own in medicine, and obesity has become the most important health problem all over the world due to aesthetic concerns. This health problem brought with it a search for a solution. The public has come to a point where they don't know what to believe because of the diets in the press and the diet prescriptions given by people without nutrition education.
Here are examples of this misinformation and practices;
BREAD MAKES YOU FAT! !!
One of the common misconceptions is not including foods with high carbohydrate content, such as bread, rice and pasta, in weight loss diets. If carbohydrates are not taken, a balanced diet will not be possible and B group vitamins will be deficient, so healthy weight loss is out of the question. The weight lost in this way is quickly regained because the weight lost is from muscle and water, not fat.
RESTRAINING MY CALORIES IS ENOUGH FOR ME TO LOSE WEIGHT!!!
Calorie restriction only makes sense when the content of the diet is prepared in a balanced way. It is important in what proportions you consume carbohydrates, protein and fat, which are macronutrients, in your nutrition program. Thanks to the correct adjustment of these ratios by a dietitian, healthy and permanent weight loss will be achieved. Malnutrition can cause deficiencies in many nutrients and vitamin-mineral deficiencies. It can also cause low blood pressure and sugar.
I CAN LOSE WEIGHT IF I STAY STARVING!!!
Dieting means staying hungry. It is not. Energy intake below the daily energy required by the body means that the metabolic rate slows down. For this reason, staying hungry slows down weight loss and it becomes very difficult to maintain the weight you lose. Rapid weight loss at first is a harbinger of recurring weight gain that turns into a nightmare and is unmanageable over time.
CARBOHYDRATES AND PROTEIN CANNOT BE CONSUMED TOGETHER!!!
Scientific reality These types of diets have become popular in recent years and have been used by many people to lose weight. Contrary to popular belief, the best way to lose weight is by maintaining a healthy and balanced diet and ideal blood sugar balance. A sustainable diet is important for the lost weight to be permanent. That's why carbohydrates and protein need to be consumed in certain proportions at every meal.
I CAN LOSE WEIGHT WITH HERBAL TEA!!!
Recently. Popular matcha tea, kombucha tea, form teas, and herbal mixtures are methods that promise rapid weight loss. However, losing weight is possible by spending more energy than we consume. Most of these types of teas can cause a decrease in the weight by removing the water from our body through urine. If we look at the long-term effects of these teas, it is likely that there will be no fat loss and the lost weight will be regained.
IF I EAT GLUTEN-FREE, I WILL LOSE WEIGHT!!!
Gluten is a protein found in grains. A gluten-free diet is important in reducing or eliminating symptoms in people with gluten sensitivity and celiac disease. However, this diet is not a weight loss method, it is a medical nutrition treatment. If your doctor or dietician says that you do not need a gluten-free diet, do not hesitate to consume gluten-containing foods. Because, as a result of a gluten-free diet, conditions such as low fiber intake, decreased intestinal bacterial diversity, and blood sugar imbalances may occur.
EVERY PRODUCT STATED DIET IS CALORIE-FREE!!!
According to the Turkish Food Codex, its energy or calories; In other words, products whose fat, carbohydrate and sugar rates are reduced by 25% are in the light class. This shows that light or diet products contain energy but are lower in calories than normal products. The important thing, as with every product, is to consume diet products with portion control.
IT IS ENOUGH TO DO SPORTS TO LOSE WEIGHT!!!
The body needs energy for the organs to function and sustain vital activities. Called basal metabolic rate In addition to this energy released, the total energy spent by the body increases with exercise. If we get more energy from food than the energy we spend, weight loss is out of the question, and this may even mean gaining weight. Maintaining nutritional balance along with exercise will be the best approach to losing weight.
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