Diets are one of the most discussed topics related to health and appearance. Over time, there have been many myths and misconceptions surrounding diets that can confuse those who want to improve their diet or lose excess weight. Let’s break down popular myths about diets and find out what is true and what is a mistake.
Myth 1: ‘To lose weight, you need to stop eating carbohydrates.’
One of the most common diet myths is the notion that carbohydrates are the enemy of anyone who wants to lose weight. This myth is strongly supported by the popularity of low-carbohydrate diets such as ketogenic and Atkins. However, to completely eliminate carbohydrates from the diet is not only not necessary, but also harmful to health.
The truth about carbohydrates
Carbohydrates are an important source of energy for the body. They ensure the work of the brain, muscles and other vital organs. Of course, not all carbohydrates are equally beneficial. Simple sugar, baked goods and sweets can actually contribute to weight gain if consumed in excess. But complex carbohydrates, such as whole grain products, vegetables and fruit, are rich in fibre and nutrients that help you feel satiety and keep blood sugar levels stable.
Completely avoiding carbohydrates can cause a person to feel a drop in energy, decreased concentration and even irritability. Instead, it is better to favour healthy sources of carbohydrates such as buckwheat, oatmeal and vegetables.
Myth 2: ‘You can’t eat after 18:00’.
This myth is widespread and causes many people to avoid eating in the evening, fearing that it will automatically turn into excess weight. It is believed that food eaten after 18:00 will not have time to be processed, and the body will deposit it in the form of fat. However, there is no scientific evidence for this statement.
The truth about dinner after 18:00
The body does not know what time it is on the clock. It is not the time of food intake that matters, but its quantity and quality. If a person eats more calories than they expend, this will lead to weight gain regardless of the time of day. On the contrary, for some people, eating dinner after 6:00 p.m. can be quite normal, especially if they lead an active lifestyle or work until late in the evening.
Athletes or people with active schedules often cannot eat before 6:00 pm because of training or work. For them, a late dinner does not cause weight problems if the total calorie intake and the correct balance of nutrients are observed. Therefore, instead of a strict time limit, it is better to pay attention to what exactly you eat in the evening – it can be light, nutritious meals and salads.
Myth 3: ‘Fruit can be eaten in unlimited quantities’
Fruit is perceived by many as an exceptionally healthy product, and there is some truth to this – it is rich in vitamins, minerals and antioxidants. However, there is a myth that fruit can be eaten in any quantity without harming the figure, which is not entirely true.
The truth about fruit in the diet
Despite their health benefits, fruit contains natural sugar (fructose), and excessive consumption of fruit can exceed your daily calorie intake. This is especially true for fruits with a high sugar content, such as bananas, grapes or mangoes. It is important to include fruit in your diet, but the amount is worth controlling.
For example, a glass of grapes can contain up to 20 grams of sugar, which is equivalent to about 4 teaspoons.
Myth 4: ‘Fat in food makes us fat’
Many people still fear fats in foods, believing that fats in food are directly linked to weight gain and health problems. However, this viewpoint does not reflect the real picture.
The truth about fats in food
Fats are important for the normal functioning of the body. They are involved in cell building, hormonal regulation and vitamin absorption. The problem is not the fats themselves, but their quality and quantity. Saturated and trans fats, which are found in fast food and processed foods, are really harmful. But unsaturated fats, which can be found in avocados, nuts, fish and olive oil, are good for the heart and overall health. A person who avoids fats completely may find themselves deficient in important nutrients. For example, vitamin D is only absorbed in the presence of fat.
The world of diets is filled with myths and false beliefs. It is important to realise that there is no universal rule that will suit everyone. The best approach is a balanced diet that takes into account the individual needs of the body.