The Diet myth
The diet myth is pervasive and is one that people easily fall prey to in their lives. The word “diet” is unique when used for humans. The animals in the wild have a diet. The original meaning of the word” diet” is the old Greek and Latin words; they meant a lifestyle. So, the diet was something that someone had as a lifestyle. It was not a temporary alteration to their eating patterns to fit into a particular outfit for a specific event. A diet was something that they lived into, and they lived through. Now we’ve taken that word and changed it, and that causes all kinds of problems.
There are subtle differences between people’s metabolism. However, our needs for vitamins, minerals, fats, calcium are all consistent across species. They all need to be met for healthy living.
Researches and experimentations have led to the emergence of various kinds of diets that have been proven to be effective for weight loss. We will answer some of the popular queries prevailing in our subscribers minds to assist them in their weight loss journey.
How effective is a no sugar diet for fat loss?
A no-sugar diet is very effective for fat loss. A few physiological changes occur in your body when you quit sugar.These changes help in the reduction of fat gradually. Within hours, the hormonal levels shift. Your levels of a hormone called insulin will start to come down. Insulin is an anabolic hormone that favors building up body mass or retaining fat within the body. It is tough to burn fat and lose weight when you’ve got much insulin circulating in the blood. However, when you stop eating sugar, it becomes easier for your body to access fat and burn it for energy. Over a few days and weeks, you will notice that the lipid levels in your blood will start to drop, especially stores of fat.
Which diet is better for fat loss: keto diet or low-fat diets?
The choice of a keto diet or a low-fat diet will vary from person to person, depending on one’s lifestyle. First, let us understand what a keto diet is:
The Keto diet is a high fat and low-carb diet. In a keto diet, you deprive yourself of carbohydrates. Hence, your body starts to run on glycogen stores within your muscles and liver for fuel.
It usually takes four to five days to burn through all those carbs and ultimately start shifting into the state of ketosis. Now when you deprive yourself of all those carbs, your liver starts converting fat into ketone bodies for survival.
Suppose you are a high-intensity athlete or perform a heavy physical workout; in that case, the keto diet may not be the best diet for you. You will find yourself weaker because those activities involving high-intensity physical activities require energy produced from ATP production. This ATP production is predominantly run on glucose.
However, if you are not very physically active, then a low-carb ketogenic diet can work very well for you.
Can drinking water before meals help me lose weight faster?
You should drink a glass of water 30 minutes before a meal to help with digestion and to keep your caloric intake in check.. Water prepares your intestines for the food coming down the pipe, and makes you feel less hungry.
If I go heavy on breakfast or lunch, will skipping dinner help balance out the calories?
Don’t let a meal gone wrong pull you down. Focussing on what needs to be done next will help. Don’t skip dinner as it may increase your hunger. Instead, ensure that your dinner is low on calories. Try fiber-rich food and foods with protein that will make you feel full.
Will a diet plan help me lose weight?
You may find it hard to stick to diet plans because most of them leave you feeling hungry and unsatisfied. However, not all diets are hard to follow if you want to lose weight.
Employ healthy eating habits keeping in mind the following things for long term weight loss benefits:
- Cut back on refined carbs.
- Eat protein, fat, and vegetables.
- Move your body.
- Base your diet on whole foods.
- Eat slowly.
- Drink water before meals.
- Take good sleep.
Does keeping track of what I eat in a day help me lose weight?
You don’t need to follow a fad diet to lose weight. However, to keep pounds off permanently, you should keep track of what you eat daily because losing weight is all a game of calories.
One pound of fat is equivalent to 3500 calories. Hence by keeping off 500 calories a day through diet modification and exercise, you can lose about one pound in a week.
Which carbs should I avoid to lose weight?
There are three categories of the worst carbs that you must avoid, whether or not you are on a super low carb diet or not.
Fried foods- Fried foods are a terrible thing to put in your body. Fried animal protein is low-quality protein, such as chicken nuggets. You do not know what kind of chicken is being used. It is wrapped in either cornmeal or wheat of low quality. This adds to the amount of refined carbs, which is finally dipped into low-quality vegetable oils at high heat. Thus fried foods are calorie dense foods and very high in trans fats.
Sugary drinks and juices- Sugary drinks do not keep you satiated as foods do. They spike your blood sugar and insulin levels.
Refined grains- If you are on a weight loss journey, you should avoid processed food such as white bread or white rice because they spike your blood sugar levels and insulin.
Can I have grilled chicken and still lose weight?
You don’t have to suffer by eating a boiled chicken breast that has no taste. Instead, you can diversify your diet with chicken cooked on the grill. To lose weight by eating grilled chicken, remember not to use the breading. Instead, remove the skin before grilling it. This preparation can be had every day. However, if you want to gain weight, eat grilled chicken along with its skin. Do not have this more than three times a week because excess fat damages your health and increases cholesterol levels.
Can I lose belly fat by just drinking lots of water?
Drinking water aids in weight loss in the following ways:
- Water helps boost your metabolism.
- Drinking water helps cleanse your body and works as an appetite suppressant.
- Drinking more water reduces water retention in your body. This helps you to drop those extra pounds of water weight.
- Water aids digestion and helps regulate the normal functioning of many body organs, including the liver.
- Drinking sufficient quantities of water increases the rate at which our liver burns fat. Your liver ends up working exhaustively if you drink an inadequate amount of water. This leads to storing more fat as it becomes difficult to burn fat effectively.
- Drinking water before and in between the meals will satiate your hunger pangs and you will tend to eat less.
Hence drinking lots of water along with a planned consistent diet plan will help you lose your belly fat.
Can I lose fat by just eating healthy?
Yes, you can achieve consistent weight loss by following healthy eating habits.
It would help if you had a fair idea of what eating healthy is. You need to implement the following fundamental changes in your diet:
- Stop eating outside. Cook your food at home so that you are sure of what you are feeding your body with.
- Avoid processed foods
- Avoid fried foods.
- Use good quality oil for cooking your food.
- Avoid snacking in between meals.
- If you want to have grains, have only whole grains.
Many people can achieve consistent weight loss by adopting these changes in their diet.
Can I lose fat if I eat less?
Eating less is not the solution to achieve sustainable weight loss. You may manage to lose a few pounds initially, but then your body will go into starvation mode. As a result, your metabolism will also dip, and weight loss will stop. The key to shedding weight is to create a calorie deficit.
Being fat is not a part of your personality. It simply means that you are carrying an extra bundle of energy. If you want to get rid of it, you have to put your body to start consuming its stored energy for fuel. For this, you need to consume less energy than you expend. Doing this consistently over some time pushes your body to use stored energy. This should not be confused with starving or limiting your calories as much as possible. Instead, your calorie goal should be sensible and manageable so that you can lose weight and keep it off long term.
Does apple cider vinegar help in weight loss?
Yes, apple cider vinegar helps in weight loss. Apple cider vinegar is made from fermenting the apple juice. The pH of apple cider vinegar is beneficial for good health. Most people have a blood pH that is too alkaline. Apple cider vinegar changes the pH of your blood, making it less alkaline. Suppose you change the pH of your body just a little bit. In that case, you can create huge effects because the pH is so important in transporting minerals, allowing enzymes to work and stimulating the thyroid to increase your body’s metabolism.
Apple cider is also helpful for people consuming a protein-rich diet. The waste from a protein called guanidine is a very alkaline chemical. This can cause twitching nerve pain and arthritis. Apple cider vinegar works to make your blood less alkaline.
Are four, five, or six small meals better than three big ones?
No, consuming more small meals will not help you lose weight. Eating small meals will not increase your metabolism but will increase your hunger. When you eat, you trigger insulin, and your blood sugar goes up. This insulin lowers the blood sugar level, and when the blood sugar is low, you feel hungry. Feeling hungry is not indicative of high metabolism. It simply indicates that your blood sugar levels are low. Now, insulin spikes will prevent you from burning fat. However, it will eventually lead to insulin resistance and create a plateau. So, two meals separated with no snacks in between allows your insulin to go down, and that’s when you start burning fat, and your metabolism goes high. Remember, insulin is a hormone that allows fat to be stored in your body. Frequent small meals will never let the hormone level go down, which will not help if you are on a weight loss journey.
Is brown rice a weight cutter?
Brown rice is not a fat cutter, but it helps you in many ways. Brown rice has the husk on it, and that husk is high in selenium. Selenium is tremendous for your thyroid. If your thyroid is healthy, then your metabolism is also good. One of the cool things about brown rice is that it has high levels of GABA, which is a neurotransmitter. So, it allows you to be a little bit more relaxed. The GABA neurotransmitter is released right before you go to bed. Hence, it helps to calm you down, and you’re able to have a sound sleep pattern.
We all know that when we are well-rested, we have more energy and we burn more fat. You are sleeping well, and you’ve got your metabolism cranking. So you have the perfect storm to burn some fat.
Take steps towards a more healthy lifestyle. Most diets work based on creating an imbalance. For example, when somebody goes on a diet, they eat less food or focus on a particular food, compromising the other. The critical thing is that you get what you need to be healthy. Hence a supplement is an important choice if you are on a weight loss journey. For more help, visit us at https://tetrogenusa.com/
Mike Dorfman is BS in Biochemistry from the University of Colorado. Mike’s has worked as a personal trainer for Gold’s Gym and helped many clients achieve their weight-loss and fitness goals.
To health first, weight-loss second. Mike and Tetrogen are here to help you make the transition to the healthier, happier, and thinner you!
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