Myth: Bread should not be consumed.
Bread is one of the most basic energy sources and contains B group vitamins. Properly selected and sufficient amount of bread can be consumed. Whole grain breads are healthy due to their vegetable protein, complex carbohydrate, fiber, vitamin and mineral content. Grain breads provide satiety due to their fiber content. 100 grams of multigrain bread (3-4 slices) is 200-250 calories. Daily consumption amount varies from person to person.
False: Nothing should be eaten after 18.00 in the evening.
Correct: Our eating hours may not be the same every day due to our living conditions. For this reason, it would be more accurate to correct this restriction as 'consume your last meal 2 hours before going to bed at night'. A meal eaten 2 hours before going to bed will prevent you from waking up hungry in the morning.
False: Tea, coffee and cola replace water.
Correct: Like this. Beverages have diuretic effects due to the caffeine they contain. In other words, they cause water excretion from the body. In addition to our daily water needs, we need to complete our day by adding water as much as the amount of tea, coffee and cola we drink during the day. If you eliminate cola from your life and reduce your tea and coffee consumption, you will take a good step towards healthy nutrition. You can find out how many liters of water you need to consume by multiplying your daily water needs by 33 grams of your weight. (Kilo x 0.033= Daily water need)
Incorrect: I must exercise every day to lose weight.
Correct: Actually, it is not a wrong sentence. If you exercise every day, of course you will lose weight. However, once our body gets used to exercising, it always wants this. It is best to do sports in accordance with our lifestyle. Sports should become a lifestyle, just like our nutrition. When you stop exercising, you may gain more weight than before. Exercising, which people can do throughout their lives, will not only help them lose weight but also help them maintain it.
False: Olive oil does not cause weight gain.
True: Olive oil is for cardiovascular health. Although beneficial, it is the same as other fats in terms of calories. 1 teaspoon of all oils It is 45 calories. Excessive consumption of olive oil also causes weight gain.
False: Soda and mineral water are the same
True: Soda is obtained by adding carbon dioxide and bicarbonate to normal water. . Mineral waters are completely natural mineral waters.
Myth: It is healthy to lose weight with a protein diet.
True: Proteins are considered to be the right diet for losing weight because they make you feel full and have a high thermic effect. However, high-protein diets applied for a long time can cause nutrient deficiencies and overload on the liver and kidneys. Therefore, uniform eating patterns should be avoided, adequate and balanced nutrition should be adopted and become a lifestyle.
Myth: Drinking hot lemon water on an empty stomach burns fat.
True: No food can burn fat. Hot water leaves the stomach later than cold water, thus providing temporary satiety. Drinking 2 glasses of water when we wake up is necessary for our metabolism to work. Make this a habit.
False: If I eat only one meal, I will lose weight
True: In long-term fasting, there is a decrease in basal metabolic rate. The body thinks that there is a famine and stores the eaten food for use in the next case of hunger. The diet should be arranged at frequent intervals of 5-6-8 meals. Feeding at frequent intervals prevents overeating and cheating, prevents hunger and reduces food intake at the next meal.
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