“Eat muesli, drink skimmed yogurt and have a snack with pineapple, and you will become slim and healthy”, the advertisement says. Slim – maybe, but not healthy for sure. Where is the truth, and where are the tricks of marketers? Let’s see where our investigation takes us.
We will be busting or confirming the most common myths about diet food.
myth 1. muesli and fitness flakes – low-calorie product
Misbelief. Muesli is the healthiest and fastest breakfast. Cereals contained in flakes are the source of energy for the entire day. Muesli and flakes are dietary products that will make us slim, so we should start every morning with such a breakfast.
In fact. To produce muesli, the manufacturer makes preliminary refining of the grain, bringing it to thin flakes. Flakes are fried, abundantly soaked in sugar syrup, various flavors are added, disguised by the “pieces of fresh fruit”. As a result, we get a high-calorie product with questionable usefulness.
Tip. Make muesli, or granola (dried cereal), at home yourself from good foods and add natural fruits. If you do not have such possibility, check out the label before buying muesli in the store.
They should contain NO:
- sugar, sugar,
- corn syrup,
- flavors, flavors,
myth 2. dairy products are harmful for weight loss
Misbelief. Milk and fermented milk products retain the liquid.
In fact. There are many different causes of fluid retention in the body. Yet the refusal of dairy products is justified only if a person suffers from lactose intolerance. There is scientific evidence that calcium intake from dairy products has a large impact on weight loss.
So why then dairy products can hold water? Everyone responds: “Because it contains milk sugar (lactose)”. If we think logic, 100 ml of milk contains about 4.7 g of carbohydrates, and cottage cheese – about 3 g of carbohydrates. The well-known fact is that 1 g of carbohydrates can hold up to 4 g of water.
How much milk should you drink and eat dairy products to see a noticeable water retention with a balanced diet?
Tip. If you do not suffer from any specific diseases, do not deny yourself the consumption of fermented milk products. Otherwise, you deprive yourself of useful foods that are high in protein and calcium.
myth 3. products with the inscription “light” or “0 fat” are useful
Misbelief. You will not gain weight from fat-free products and the low fat content makes food useful.
In fact. Zero fat content, as proudly claimed by manufacturers of some products, raises huge doubts. Marketers know their business, try to encourage consumers to purchase their products, and buyers persist in believing that low-fat products are useful.
Low-fat products lose the rich taste, and this is compensated by using flavor enhancers, flavoring agents, stabilizers, sweeteners, and conventional fats are often replaced by artificial trans fats. This applies to “light” mayonnaise and “low-fat margarine”.
Tip. Do not take calories as the only danger with proper healthy diet. Avoid the inscriptions “0 fat”. Eat with pleasure the usual cottage cheese – for example, with 2-3% of fat. It is safe for your figure, and, most importantly, will bring a lot of benefit to your body.
myth 4. crispbreads are low in calories
Misbelief. Crispbreads are a whole-grain product, low in calories, dietary, a useful alternative to “harmful” bread and sweet pastry.
In fact. In fact, with rare exceptions, almost all crispbreads and the like are identical in composition with ordinary bread. In most of the crispbreads, manufacturers put:In fact. In fact, with rare exceptions, almost all crispbreads and the like are identical in composition with ordinary bread.
In most of the crispbreads, manufacturers put:
- ordinary white flour,
- various additives.
Tip. The most useful is bread made from whole grains, without yeast and extra additives. Do not neglect non-yeasted, bran, and whole-grain bread.
myth 5. sugar substitutes will not add excess weight
Misbelief. Sugar substitute is a natural product with minimal calorie content, which means that it does not harm the figure.
In fact. Natural sweeteners (fructose, sorbitol, etc.) are quite high in calories. Artificial substitutes, on the contrary, cause a constant feeling of hunger, since our body, out of habit, perceives everything sweet as a natural source of carbohydrates.
Because of the biochemical reactions that occur in response to ingestion of the sugar substitute, the appetite grows with cosmic speed. Some substitutes, for example saccharin, is even given as a supplementing food to animals, so that they quickly gain weight.
Tip. Still refrain from refined sugar, use natural sugar substitutes, like fructose and coconut sugar, yet in small quantities and in the morning.
myth 6. fat-burning products exist
Misbelief. So-called products with a negative caloric content: pineapple, celery, grapefruit, lemon, ginger, sassy water (cucumber, lemon, ginger and mint leaves) are powerful fat splitters.
In fact. Fats begin to be split only when you spend more energy than you get from food. If you had a high-calorie meal and then eat up the celery, hoping that it will reduce calorie content and remove excess fat, then it is obvious that you are deeply mistaken.
Tip. Just a properly developed diet and physical activity will help get rid of excess fat.
myth 7. yoghurts, cottage cheese, sweet curds are dietary desserts
Misbelief. Curds, curd mass, cheese, mousse, shop casseroles – sour-milk products with plenty of bacteria useful for the intestines, with low calorie content – are useful for dietary nutrition and weight loss.
In fact. Fermented milk products are often the basis of most diets. In fact, only a small part of sour-milk and milk “yummies” are dietary products. The caloric content of most curd pastes and yoghurts exceeds the caloric value of ordinary sweets, averaging 200-300 kcal in a jar or package.
Calories, however, are not the main issue. The greatest danger still hides in:
Manufacturers add these to almost every product. Natural “cereals”, “pieces of fresh fruit” will never be stored for more than two days. And, of course, the shelf life of fermented dairy products, which contain “living bacteria”, should not exceed 5-7 days.
Tip. Buy natural yoghurt, cottage cheese and other fermented milk products with a short shelf life. You can pieces of fruit directly before eating. You will be sure that you get not only the maximum of taste from this product, but also the maximum of benefit.