Do Known Mistakes Prevent Weight Loss?

Well-known misconceptions prevent weight loss

Nutrition and Diet Experts say that hearsay and false information while dieting is the biggest obstacle to achieving the goal of being fit and healthy.

Clinical Dietitian Specialists state that today, almost everyone wants to have a fit and healthy appearance, but sometimes hearsay and false information while dieting prevents the realization of the determined goal. "Afterwards, while some of us cannot lose weight as long as they want, some of us cannot achieve this desire at all"

Saying that most of the difficulties experienced are due to the mistakes made during the diet, the experts listed the well-known mistakes about the diet as follows:

"- 'It's okay to skip breakfast.' 

Wrong. Breakfast has great importance in appetite management and weight control. You don't have to have breakfast with classic cheese, bread, olives and eggs. You can also have breakfast with a glass of milk or coffee with milk and a portion of fruit. The important thing is that your metabolism is activated from the moment you wake up rather than the content of your breakfast .

- 'Skipping meals makes you lose weight faster.' 

Wrong. Since eating two meals a day means being hungry, it causes your metabolism to slow down. Think of your body like a wood stove, if you skip meals, your metabolism will slow down and you won't be able to lose weight.

- 'Weight can be lost by staying hungry.' 

Wrong. Trying to lose weight by starving the body is one of the most common mistakes. It is true that weight loss occurs in diets made by being hungry. However, this method of weight loss is not healthy and when you stop being hungry, you will regain the weight you lost. The weight lost in this way is not lost from the body's fat mass. Generally, water and muscle loss occurs in the body, which is considered as weakening. However, you should not starve yourself to speed up your metabolism. It is important to have healthy snacks and not to skip meals during the diet.

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- 'Brown bread does not make you gain weight.'

Wrong. Almost everyone who aims to lose weight primarily prefers to consume brown bread instead of white bread. But brown bread also has calories and is even the same as white bread. The most important difference here is that brown bread contains more pulp than white bread and gives a feeling of satiety.

- 'As olive oil is calorie-free, it can be consumed unlimitedly.' 

Wrong. Like all oils, olive oil has calories and 1 teaspoon contains about 45 calories. Therefore, when olive oil is consumed in excess, it leads to weight gain.

- 'Light (diet) products have no calories.' 

Wrong. Light products are not zero calories, they are products with reduced calories. Some diet products may have high calories and restricted salt. In some diet products, sweeteners are used instead of sugar, but the fat and flour ratio may be increased. These products are only aids in the diet and should be consumed as recommended.

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- 'Plenty of fruit should be consumed while dieting.' 

Wrong. Vegetables are the first foods you should consume while dieting, followed by fruits. Fruit consumption is essential to a certain extent while on a diet. The sugar of the fruit does not spoil your diet as you think. The important thing here is to consume the fruit with portion control. Otherwise, your body, which is deprived of the necessary vitamins and minerals, will suffer during this diet period.

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- 'Carbohydrates should be completely excluded from the diet.'

Wrong. The main energy source of the human body is carbohydrates. Cutting carbohydrates completely to lose weight means not giving the right energy to the body. In this case, the body uses glycogen stores in the muscles and liver to obtain energy. In other words, the adipose tissue, which is the cause of obesity, remains as it is. Moreover, when you switch to a normal diet, you will gain twice as much weight.

- 'Protein-based diet provides healthy weight loss.'

Wrong. In a protein-heavy diet, the body spends a lot of energy to digest proteins and weight loss can occur. However, since too much fat will be metabolized together with proteins, elevated blood fats and coronary heart diseases may occur, and gout may develop. In addition, excessive protein consumption can increase urinary calcium excretion and cause osteoporosis.

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- 'Herbal teas weaken.'

Wrong. Herbal teas only have the effect of helping to speed up the metabolism. No herbal tea will provide weight loss without a healthy diet and physical activity.

- 'Exercise when hungry makes you lose weight faster.'

Wrong. Since insulin secretion will increase during sports, blood sugar will decrease and a feeling of discomfort will occur when exercising on an empty stomach. The right thing to do is to do sports no later than 2 hours after meals and half an hour at the earliest.

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- 'Snacking after 6pm makes you gain weight.'

Wrong. It is the longest meal interval between night and morning. Not consuming anything after 6 pm will prolong this period even more, leading to a decrease in blood sugar and a slowdown in metabolism. For this reason, it is necessary to leave a gap of at least 3 to 5 hours between meals, including breakfast. So it doesn't matter when the last meal was eaten