Perhaps you are making some of these diet mistakes that interfere with your weight loss goals.
Here Are 4 Nutrition Myths and How to Boost Your Metabolism:
– Having Small Meals During the Day Will Boost Your Metabolism
It is actually a false myth. In fact, you will not boost your metabolism by having a meal every 3 hours. Moreover, it is not important how many meals you have throughout the day. This means that whether you eat 3 or 5 meals daily, it will not affect the speed of your metabolism. You will not lose more weight since you eat more frequently.
You should find a meal frequency regimen, which works for your schedule. The benefit of eating every 3 hours is that it can prevent you from overeating as you are not waiting for hours before your next meal. But, keep in mind that it won’t elevate the rate of your metabolism or make you lose weight quickly.
– Having a Meal Late at Night Will Contribute to Weight Gain
It is a false myth since the human body does not store more fat during the night than at other times throughout the day! The ability of your body to gain weight is about how much you eat and what you eat, not when you eat it.
Researchers have found that having a meal late at night won’t contribute to weight gain. Specifically, a 6-month study conducted by Israeli researchers showed that some participants had their largest meal at breakfast, whereas others had their largest meal after 8 pm. The results showed that those who had their largest meal after 8 pm lost 11% more weight and lost 10% more body fat compared to those who had their largest meal at breakfast.
The only thing that eating late at night may be a problem is that in case your last meal turns into 3 meals, which means you will eat too many calories.
– There Are Different Types of Calories
It is actually true. You should know the amount of calories you eat. Moreover, your body does not process different kinds of food in the same way! In fact, 20-30% of all ‘protein’ calories you consume are burned during digestion. Furthermore, 6% of all ‘carb’ calories you eat are also burned in the process of digestion, whereas 3% of all ‘fat’ calories are burned during digestion. Since protein is burned fast, even without getting exercise, most of the calories need to come from protein. This can help promote weight loss.
For instance, if you consumed 1000 calories of ice-cream and 1000 calories of chicken, you would gain more weight by consuming the ice-cream. Around 20-30% of the protein from the chicken would burn in the digestion process, whereas only about 3% of fat from the ice cream would burn during digestion. In addition, this process is known as TEF (Thermal Effect of Food).
– Following a Low-Calorie Diet Will Result in Quick Weight Loss
It is another false myth. You probably think that if you eat less, you will lose more weight. In theory, it is correct. But, in case you eat fewer calories than the amount needed for your body to operate properly, then your metabolism, i.e., your resting metabolic rate will reduce, which makes it much more difficult to lose weight. Research has shown that the diets that included less than 1200 calories led to the greatest reduction in the Resting Metabolic Rate. This means that in case you want to lose weight, make sure that your daily intake of calories is not too low.
- Spector, Tim. ”The Diet Myth: The Real Science Behind What We Eat”;
- Ventura, Marne. ”Nutrition Myths, Busted! (Science Myths, Busted!)”;