17 mistakes that are preventing the success of your strenuous efforts to lose weight!

Much of what is presented as beneficial or harmful foods may not be 100% true, but the vast majority may be incomplete or false information or just rumors and exaggerations, transferred to newspapers, to television. or on websites, then forwarded by family or friends and promoted. traders in the meantime.

In a report published by the health website Eat This Not That, it is clarified how to separate what is real and scientific from what is imaginary or false, especially for those looking to solve the mystery of not losing weight. quickly despite adherence to a diet.

The report focuses on an important focal point, namely the need to access comprehensive nutritional information and reliable scientific sources to ensure that the following rumors are incorrect:

1. Kale is the best vegetable

A 2014 study at William Paterson University ranked fruits and vegetables based on their nutrient density, based on their levels of 17 different nutrients, and then been linked to better cardiovascular health. Unsurprisingly, the top 16 were green leafy vegetables, which have the most nutritional value per calorie, and red peppers came in 17th.

But kale or cabbage did not exceed 10th place in the standings. In fact, spinach and even romaine lettuce, parsley, and garlic surpass the well-known cabbage as the best and most beneficial vegetable.

2. Sea salt is healthier

Each teaspoon of table salt contains approximately 2,300 milligrams of sodium. Sea salt comes from evaporated seawater and also contains around 2,300 milligrams of sodium, which means the proportion of sodium in the two is the same. Some point out that sea salt also contains other compounds such as magnesium and iron. But in fact, these minerals are found in trace amounts in sea salt.

In order to achieve a meaningful dose, extremely high and potentially dangerous sodium levels can be ingested. In addition, traditional table salt is fortified with iodine, which plays an important role in regulating hormones in the body, unlike sea salt, which contains almost no iodine.

3. Less harmful energy drinks

A study conducted by the University of Maryland found that energy drinks cause 11% more tooth erosion than regular soda. And the secret that energy drink companies don’t want consumers to know is that the only proven energy boost comes from caffeine, not the high-sugar energy drink compounds that cause weight gain.

4. Diet soft drinks for fitness

Experts advise to stop eating carbonated drinks and switch to drinking water flavored with lemon, cucumber and fresh herbs. The results of a study, published in the American Journal of Public Health, indicated that more obese adults drink diet soda than healthy-weight adults.

5. Yogurt supports good bacteria

Some types of yogurt contain beneficial bacteria that can send boosters to the intestines when needed. But what you need to know is that most yogurts are so high in sugar that they promote unhealthy gut bacteria more than anything else.

6. Low fat foods are beneficial

The term “low fat” is probably synonymous with the term “loaded with salt and cheap carbohydrates.” For example, the fats extracted from low-fat peanut butter are replaced with fast-digesting carbohydrates, resulting in weight gain.

The New England Journal of Medicine found that in two years, people on a low-carb diet lost 62% more weight than those on a low-fat diet.

7. Free from trans fat

FDA guidelines allow companies to claim their products are trans fat free, as long as the product in question does not contain more than 0.5 grams of trans fat per serving. And since the World Health Organization advises eating no more than about 1 gram of unsaturated fat per 2,000 calories. Anyone can exceed the maximum recommended dose per day by simply eating one or two meals a day.

8. Preserved “natural” foods

Some food and beverage companies claim to be made with “100% natural ingredients or flavors” when, in fact, soda is sweetened by both chemical and man-made methods. For example, high fructose corn syrup is produced using a centrifuge and a series of chemical reactions.

9. Egg yolk increases cholesterol levels

Egg yolk contains dietary cholesterol. This is true, but accuracy requires knowing that research has shown that dietary cholesterol has almost nothing to do with blood cholesterol. In addition, research from Wake Forest University looked at over 30 egg studies and found no link between egg consumption and heart disease, and a study from the University of Saint Louis found no link between egg consumption and heart disease. revealed that eating eggs for breakfast can reduce calorie intake for the rest of the day. .

10. Calories are equal

Calories are not equal, because eating 300 calories of chicken is different from eating 300 calories of baked goods. The body uses and stores calories differently depending on the nutrients that each food is made up of. Corn and beans, for example, contain an ingredient called resistant starch, which is a type of carbohydrate that is very difficult to digest. In contrast, the body cannot absorb as many calories or glucose, a nutrient that is stored as fat if it is not burned. The same goes for lean protein sources like turkey, chicken, and fish. In addition to increasing the feeling of fullness, proteins also have a higher thermogenic effect than fats and carbohydrates.

11. Eating meals at night causes obesity

Eating a lot of calories throughout the day leads to weight gain, not having meals in the evening. The truth is, “Eating the right kind of snack before bed boosts your metabolism and helps you lose weight – not the other way around!” Experts recommend eating apple slices, almond butter, and berries with Greek yogurt.

12. Protein shakes for weight loss

Protein products and shakes can be health-threatening, as some are filled with anti-bloating additives like carrageenan and whey as well as caramel coloring, which causes cancer in humans. A number of protein shakes and bars use artificial sweeteners in place of sugar.

Experts recommend using homemade protein shakes by mixing together fresh fruits and vegetables, milk or water, and a little sugar to get the right vegan protein powder.

13. 8 glasses of water a day for weight loss

“Drinking water doesn’t guarantee weight loss – especially if you’re still on an unhealthy, high-calorie diet,” says Lisa Moskovitz, a registered dietitian with the New York Nutrition Group, but that doesn’t mean drinking less. water. Dr Moskovitz adds that drinking sufficient amounts of water throughout the day is a good habit “to stay healthy, but it’s not the only change the body needs to lose weight permanently. “.

14. Nuts make you fat

“Nuts have a bad reputation for their total fat content, but nutritional science suggests that the quality – not the quantity – of fat is most important to human health,” says Jackie Newgent, author of The All -Natural Diabetes.

15. Peanut butter is a healthy food

Peanut butter at its best can actually be a healthy food, as peanuts are full of heart-healthy monounsaturated fats. But experts warn that most peanut butter products are loaded with sugars and unsaturated fatty oils, and contain less of the monounsaturated fat that the body needs.

Experts warn that the word “spread,” which is written on some packages, may mean they contain at least 10% additives, so look for products that offer “natural” peanut butter.

16. Multigrain wheat bread is better than white

Experts say the phrase “multi-grain” is one of the biggest buzzwords in nutrition. Experts warn that “wheat bread” is usually nothing more than white bread with added caramel or molasses, to make it appear dark and healthy. The term “multigrain” in some products may mean that different types of unwanted refined grains may have been used.

Experts advise choosing bread made from “100% whole wheat” or “100% whole grain” as clearly marked on the bags.

17. Potatoes

A study by the US Department of Agriculture on potatoes found that they contain adequate levels of flavonoids and cocoamines, as they can rival the amounts found in broccoli and spinach.

Experts point out that some may have never heard of cucuminoids, as they were previously thought to be only found in Chinese herbal medicines, but potatoes have been shown to lower blood pressure. blood pressure by reducing free radical damage and inflammation.