As it becomes easier to access information in today's technology, it becomes more difficult to access accurate information. Nutrition is a branch of science and there are truths based on scientific sources. The fact that healthy nutrition has become a popular topic causes false information to proliferate and become a premium. This false information, which is believed to be true, distracts individuals from adequate and balanced nutrition. It is extremely important to evaluate many factors such as the person's age, height, gender, activity level, socioeconomic status, and disease status and to plan nutrition programs specifically for the individual.
1-BREAD SHOULD NEVER BE CONSUMED WHILE DIETING. / FALSE
When most people start dieting, the first thing they do is eliminate bread from their diet. The basis of weight gain is calorie intake above the amount of energy you need daily. This extra energy doesn't just come from carbohydrates, and bread isn't the culprit. You can include bread in your nutrition programs, what you need to pay attention to here is the type of bread and the amount you should consume according to your needs. You can add bread made from whole wheat, whole grain and rye flour to your diet in amounts appropriate to your daily calorie intake.
2- TEA AND COFFEE REPLACE WATER. / FALSE
The daily amount of fluid that individuals should take should be 30 ml per kg. It is thought that tea and coffee consumption replaces water, but the situation is exactly the opposite. Beverages such as tea and coffee are diuretics and cause water excretion from the body. Consuming less daily water than necessary and consuming too much tea and coffee can cause edema problems in the body and cause the metabolism to slow down. For this reason, attention should be paid to daily water consumption, and if possible, a glass of water should be drunk during each tea or coffee consumption.
3- I CAN LOSE WEIGHT FASTER BY SKIPPING MEALS AND STARVING MYSELF. / FALSE
Losing weight is not always about the numbers on the scale, what is important is that the weight you lose is fat loss. Contrary to popular belief, skipping meals and staying hungry can result in weight gain. Because the metabolism, which is not fed enough, perceives the situation as 'famine' and stores every food consumed as fat as a defense mechanism. In other words, very low calorie nutrition metabolism It slows down the heart rate. Even if weight loss is seen on the scale, this is not a loss of fat mass, but a loss of muscle and fluid. As a result of the slowing metabolic rate, it is inevitable to gain back the excess weight you lost as soon as you stop starving and switch to your normal diet.
Instead of skipping meals and remaining hungry, it should not be forgotten that the right foods you need should be preferred.
4- LIGHT PRODUCTS DO NOT MAKE WEIGHT GAIN AND I CAN CONSUME IT ANYTIME I WANT IN ANY AMOUNT I WANT / WRONG
Although the words 'light' or 'diet' written on the products are attractive to all of us, we should not forget that light products, like all consumed foods, also have calories. must. Since the amount of fat is generally reduced, its calories are also reduced slightly, but it is not calorie-free. Therefore, when purchasing foods, labels should be read and interpreted correctly. You should keep in mind that overconsumed light products with the perception that they can consume unlimitedly will cause weight gain due to high energy intake, and you should exercise portion control.
5- DRINKING LEMON WATER ON AN OPEN STATE IN THE MORNING BURNS FAT. / FALSE
Unfortunately, there is no scientific study proving that drinking lemon or vinegar water on an empty stomach has an effect on losing weight. Lemon, like other fruits, is rich in many vitamins and minerals. Drinking lemon water can support vitamin C intake, reduce the feeling of bloating, and create a feeling of fullness. However, let's not forget that when you drink it on an empty stomach, it may cause stomach sensitivity due to the acid level and cause diseases such as ulcers and gastritis.
There is no miracle food for fat loss, if it were possible with a single food, obesity would not be a disease. Fat loss will only be possible with nutritional therapy and increased physical activity. You should start correcting wrong eating habits, stay away from popular ideas as much as possible, and create a diet that is best for you and that you can sustain throughout your life.
''LET FOOD BE YOUR MEDICINE'' -HIPPOCRATE
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