Gluten-free, detox and other diet myths that you must forget

according to The sun46% of women follow a fast diet before traveling and the summer period, while 13% take diet pills.

In the midst of so much advice, dietetician Zoe Griffiths, Weight Watchers chief of public health, believes that we often try to deceive ourselves in the wrong direction by cutting carbohydrates, avoiding high-fat foods and diverting drinks. and detox juices.

Here are some of the biggest myths to be wary of.

MYTH ONE: DETOXING IS A FAST FIX

A detox diet can involve fasting, a restricted diet, taking charcoal supplements or "eating" nothing but juices and soups.

He claims to eliminate "toxic waste" from the body.

MORE: Famous chef and paleo defender, Pete Evans reveals why he only eats one meal a day.

This is often badociated with benefits such as rapid weight loss, increased energy levels or glowing skin.

But there is no scientific proof that detoxification works.

A healthy body is able to eliminate waste and toxins on its own – through the kidneys, liver, skin and even the lungs.

When people claim that they feel good as a result of a detox, it is more likely that it changes their lifestyle, such as drinking less alcohol, eating healthier foods or losing water rather than fat.

MYTH TWO: VEGANISM LOSS OF AIDS WEIGHT

There is no doubt that an herbal diet can have many health benefits.

It is known to help prevent type 2 diabetes or cardiovascular disease, as well as lowering of high blood pressure.

But eliminating entire food groups from your diet can put you at risk of being deficient in nutrients such as calcium, vitamin D, iron, vitamin B12, zinc and omega fatty acids. -3.

Although studies have shown that vegans have a lower BMI than meat eaters, you should pay attention to the ingredients.

Many vegan dishes can be rich in sweeteners or processed oils in order to compensate for the lack of ingredients such as butter and eggs.

MYTH THREE: ALL FAT IS BAD FOR YOU

Too much saturated fat such as butter, ghee, or pieces of fatty meat will lead to high levels of cholesterol.

But a little fat is considered part of a healthy and balanced diet.

British dietary guidelines recommend not to consume more than 70 g of fat per day, of which 20 g may be saturated fat. In Australia, the guidelines provide between 28g and 40g of fat per day for men and 14g to 20g per day for women.

Fat is necessary for the body to absorb essential nutrients such as vitamins A, D, E and K.

Some fats also produce essential fatty acids that are not produced by our bodies, such as omega-3s, which are found in oily fish such as salmon, mackerel and fresh tuna.

But all oils are high in calories, so use sparingly when cooking and if possible go for mono or polyunsaturated oils such as olive, rapeseed or sunflower.

MYTH FOUR: THE CARBES MAKE YOU FAT

Many people believe that reducing carbohydrate intake automatically means losing weight.

But carbohydrates are a key part of a balanced diet and the body needs them to maintain your energy level.

This is not usually their consumption which leads to weight gain, but rather to load too many calories in the set.

Whole varieties of bread, rice and pasta can help you feel full longer and often have a higher fiber content than white carbohydrates.

Whole grains include foods such as barley, oats, rye, bulgur, brown rice and whole wheat pasta.

MYTH CINQ: GLUTEN IS BAD FOR YOU

Gluten-free foods are a necessity for people with celiac disease, a condition that affects about one in 100 people, or who have sensitivity or intolerance to gluten.

People with celiac disease are unable to digest gluten, a protein found in wheat, barley and rye.

They may have difficulty absorbing essential nutrients and experiencing symptoms such as bloating, fatigue, and diarrhea.

There are also people without gluten intolerance who nevertheless insist on feeling healthier with a low-gluten diet.

But some experts believe that the benefit is felt because you reduce the consumption of sweet and high-calorie foods such as cakes, cookies and pastries, as opposed to the removal of gluten.

MYTH SIX: FOOD DRINKS ARE HEALTHY

These are the go-to drinks for many people who are looking to reduce their sugar intake or calories.

They are artificially sweetened with things like aspartame.

Since they are usually calorie free, it is often badumed that these drinks are a positive weight loss tool.

But scientists have suggested that dietary drinks can increase your appetite by stimulating hunger hormones, altering sweet taste receptors and triggering dopaminergic reactions in the brain.

Because diet soft drinks do not have calories, they can lead to higher consumption of high calorie foods.

But there is no absolute rule when it comes to soft drinks without sugar. Some studies indicate that weight loss can be achieved successfully. Moderation is the key.

MYTH SEVEN: EAT THE WEIGHT OF THE END

This myth is based on the idea that the metabolism of your body slows down when you prepare to sleep. Not true.

Think of your body as a machine that works 24/7, 365 days a year.

Just because it's late at night does not mean that eating equates to automatic weight gain.

The weight gains that people attribute to late eating can usually be attributed to a behavior.

When someone feels guilty about eating late at night, this can lead to extra overeating.

Or someone who eats late at night can compensate by not having breakfast and then, in the middle of the morning, they may end up getting a bag of chips.

As a general rule, if you follow a balanced diet and exercise regularly, a healthy evening snack should not have a negative effect on your weight.

This article originally appeared in The Sun and has been republished with permission.