Diet myth busted!
Posted: 2013-Apr-08 14.50.06 UTC+0800
Updated: 2017-Sep-25 04.23.51 UTC+0800
Updated: 2017-Sep-25 04.23.51 UTC+0800
Summer is one of the most anticipated seasons where everyone is hoping for some fun, beach and of course non- stop partying. Everyone has their own ways on enjoying this season, one of which is to attain a so-called "perfect summer body."
This perfect summer body may require a lot of hard work including a nonstop diet. But on the other hand, it puts pressure on those who are yearning for this kind of body built. Worst is, many of them are being deceived by these dieting tips.
Here are some of the diet myths that you must get rid of if you want this summer body:
1. Don't eat after 6 p.m.
Theory: You burn up the food you eat earlier in the day, while after 6 food intake can turn your late-night calories into fat.
Reality: Calories can't tell and choose time. "Your body digests and uses calories the same way morning, noon, and night," says Mary Flynn, Ph.D., a research dietitian at the Miriam Hospital, in Providence.
The best advice: If you are feeling hungry, the best advice is to lessen your food intake and choose what you eat, instead of depriving yourself from eating. . If you're hungry, "eat something on the light side, like a piece of fruit or some cereal with milk," says Ellie Krieger, a registered dietitian and the author of The Food You Crave.
2. Eat small frequent meals
Theory: Having small amount of food can boost up your metabolism and can burn more calories.
Reality: What you intake is less important on one's metabolism. For example, food with caffeine may have a slight and temporary effect in increasing metabolism. In fact, what most affects your basal metabolic rate (BMR), is your body composition and size. Generally, more muscles and bigger bodies can burn more calories.
The best advice: Build up your muscles. A pound of fat-free tissue burns about 14 calories a day, while a pound of fat burns just two to three calories. Right exercise like weight lifting is even more important in achieving your goal of having a perfect summer body.
3. Pasta makes you fat
Theory: When you eat carbohydrates, your body turns them into sugars, which are then stored as fat.
Reality: The problem isn't pasta but the sheer volume consumed because carbohydrates don't make you fat; extra calories do. Besides, carbohydrates include vegetables, fruits, and whole grains, which are important parts of a healthy diet. In short many of us tend to eat too much carbs, fat and protein. For instance 3 cups of pasta can pack up to 600 calories without the sauce, according to Barbara Moore, Ph.D., a nutritionist in Clyde Park, Montana, and a spokesperson for the American Society for Nutrition.
The best advice: Pasta in moderation is fine. Dietitians recommend two or three ounces of uncooked noodles per person or half of a one-pound box to serve a family of four.
4. Drink more coffee
Theory: The caffeine in coffee acts as an appetite suppressant and a metabolism booster.
Reality: Although drinking coffee may satisfy your appetite, it does not have any effect at all in helping you lose weight. Hence having 4-7 cups a day may lead to anxiety, sleeplessness, and an increase in heart rate and blood pressure.
The best advice: Enjoy a cup or two of coffee (or tea) every day, if you please. Just be sure that if you add anything to the brew―like cream, sugar, or cocoa powder―you take those calories into account. For example, a 16-ounce Starbucks Café Mocha can contain a whopping 330 calories (60 more than some chocolate bars). These calories might not make you feel as full as the same number of calories eaten in solid form. Another coffee concern includes sleep disruption, which is related to weight control. "Every time people feel tired, they think, I have to have a latte," says Liz Applegate, Ph.D., director of sports nutrition at the University of California, Davis. "They become addicted to caffeine on a higher level, and it takes four to six hours to clear out of the system. Sleep is not as good, and you're tired the next day."