How to lose belly fat?
How to lose weight fast?
These are some of the most searched query on the google and the same amount of articles available for that.
There are so many people who want to lose weight that people make their own way to lose weight and promote it on the internet just because it worked for them.
It’s not that simple!
Having a fat loss is easy but due to these people there are a lot of misinformation available on the internet that people really don’t know which one is to follow and which one shouldn’t.
In this article, I will show you the top 9 fat loss myths that are in the fitness and body building industry for around 30 years.
MYTH 1: CARBS MAKE YOU FAT
It’s a good idea to correctly differentiate the food before trying to demonize it.
Overall calorie balance will define fat loss, not carbs.
Over the past 30 years or so the consumption of carbs has been villified by those who believe that carbs impact on body fat more than any other macro nutrient.
There are some foods which have carbs but still low in calories like apple, brocalli, kiwi and so on.
And fruit and vegetables are mostly made up of carbohydrates. ‘Does broccoli make you fat?’
MYTH 2: LOW CARB IS BEST FOR FAT
The rate of fat loss is the same in both.
Total calories in vs calories out is what matters for fat loss/maintenance/gain – not carbs or fat.
One meta-analysis undertaken in 2018 by Hall & Guo found that the rates of fat loss on low-carb or low-fat diets were virtually the same when calories and protein were equated. In fact, low-fat diets showed a slightly greater amount of fat loss, but the difference was too negligible to be significant.
Meta-analysis and systematic reviews are reliable, unbiased ways to determine conclusions because they review all relevant scientific research, whereas a single study may have biased conditions or tell only half the story.
MYTH 3: SUGAR MAKES YOU FAT
Despite what you’ve heard, sugar is not bad. We just like to blame an easy target for our problems.
Sugar is a simple carbohydrate found in many natural foods, such as fruit, and in processed foods, such as cake.
Eaten on its own, it is digested quickly compared to a complex carbohydrate, such as grains.
This is because complex carbs contain fiber and pure sugar contains no fiber.
As we know, fiber also fills you up for longer and is good for body function.
100g of refined pure sugar amounts to 400 calories.
The sweet foods on the right also contain 100g of sugar, but their total calories equal 1,308 calories.
That is because 908 non-sugar related calories exist within these foods.
This is more relevant to body composition.
Eating high volumes of sugar-rich foods lacking in protein and fiber may contribute to becoming overweight, but only because you are likely to eat more of them as your body will digest them faster and burn fewer calories while doing so (remember protein burns more calories during digestion).
Some will also say this ‘I CUT OUT REFINED SUGAR AND LOST WEIGHT’
There is a misconception that the rise in type II diabetes has correlated with a rise in sugar consumption over the last 30 years.
But while we are eating more sugar, sugar is not the main cause of type II diabetes –
being overweight, having significant abdominal fat and genetics are.
Visceral fat around organs may begin to affect the ability of the pancreas to secrete insulin into the bloodstream and regulate blood sugar after consuming calories. (Insulin is a hormone that regulates movement of sugar into cells and lowers sugar in the bloodstream.)
Eventually, the pancreas reaches a point where it can no longer function properly or produce enough insulin to regulate blood sugar properly and type II diabetes is diagnosed.
Thereafter, consumption of sugar-dense foods and drinks and large meals can become problematic as blood sugar cannot be regulated as well.
But it is possible to reverse type II diabetes, mainly by simply losing weight via a calorie deficit.
MYTH 4: KETO IS BEST FOR FAT LOSS
The ketogenic diet was invented as a clinical intervention to stop seizures in epileptic children.
It works by inducing ketosis, a metabolic state in which the body converts fat into compounds called ketones and uses them for energy.
Over the years it seems to have morphed into a weight-loss concept, whereby you eat more fat and fewer carbs.
The irony is that the foods keto zealots claim are vital for fat loss can actually be much higher in calories than those they forbid because they are too high in carbs.
The claim is that eliminating carbs and eating large amounts of dietary fat instead results in more total fat burned.
But you simply burn the dietary fat consumed, not more total body fat.
Many keto lovers believe that secretion of insulin defines body fat, but while it is involved in the role of converting energy into body fat, it does not define it.
Total body fat will always be governed by total calories in vs calories out inclusive of any ratio of consumed macro nutrients.
MYTH 5: INTERMITTENT FASTING IS BEST FOR FAT LOSS
Intermittent fasting is a popular fat-loss strategy. In this ‘16:8’ example, an individual fasts for 16 hours (sleeping during this time), leaving an 8- hour window to eat a day’s worth of food.
Research suggests that intermittent fasting can result in fat loss, but this is because the fasters simply reduced their calorie intake.
Intermittent fasting helps some People eat within their calorie deficit, while others find it too difficult.
Do what works for you.
MYTH 6: STARVATION MODE EXISTS?
Despite claims, your body does not go into ‘starvation mode’ and prevent you from burning fat.
If you have gained fat or your fat-loss progress has stalled, it’s because you are no longer in a calorie deficit as a result of one or more of the following:
You are underestimating how many calories you’re actually eating (for example, you think it’s 1,200 but it’s actually 1,700).
The amount you move or exercise has been reduced because you have less energy, meaning that you burn fewer calories.
Metabolic adaptation – after a period of aggressive caloric deficit, metabolism adapts so that resting energy expenditure is less than before, meaning you aren’t burning the number of calories expected at rest.
As your weight reduces on a calorie deficit, you did not continue to reduce calories or increase energy expenditure to stay in a calorie deficit.
MYTH 7: EATING CLEAN WILL HELP YOU LOSE WEIGHT
The term ‘clean eating’ has no scientific meaning when it comes to fat loss; it tells us nothing useful or measurable.
But the problem with this term is that if there is a ‘clean’, there must be a ‘dirty’, which also means nothing useful or measurable about the food, apart from the fact that it has been demonized.
All food still contains calories. By idolizing some foods (including raw and alkaline foods) and demonizing others, the clean-eating brigade are confusing the functional benefits of consuming nutrients with energy balance, which is what determines fat loss.
MYTH 8: EATING FAST FOOD MAKES YOU FAT
This is not a competition so much as a factual illustration.
A large handful of fruit-and-nut mix with a health-branded smoothie serve as a nutritious snack, which many think will benefit their weight.
Yet, a portion of chicken nuggets and a large coke is viewed as a terrible choice that will make you fat, but this ‘fast food’ option has significantly fewer calories and more protein.
You can eat ‘fast food’ and lose weight as long as you consume it within your daily targets and understand that you should still focus on wholefoods most of the time.
MYTH 9: FAT MAKES YOU FAT
In the ‘90s, fat was heavily demonized and labelled as the culprit that made us overweight. This isn’t surprising given that its calorie volume per gram is more than double that of protein and carbs.
But like protein and carbs, there is no evidence anywhere to suggest that any one macronutrient stores fat more than another.
Consuming large quantities of fat may contribute to being overweight given the caloric volume included in relatively small amounts of fat-rich foods, but be sure to know that fat as a macro nutrient is not the direct cause.
A lot of the calorie-saving alternatives you see reduce the amount of fat in their product because fat is calorie dense, not because fat is bad.
It is a good idea to look further than the ‘reduced fat’ or ‘low fat’ labels on food packaging to see calorie and macro nutrient amounts, free from marketing agendas. ‘Low calorie’ is a more useful label.
Some fats benefit our health, such as mono/polyunsaturated fats found in fish, nuts, avocado and seeds.
Others, such as saturated fat found in butter, coconut oil, dairy products and animal fat don’t provide any specific benefit to functional health, but offer other nutritional benefits, taste good, and should be eaten in moderation.
The only cause of weight gain is simply consuming more total calories than you expend consistently over time, not eating fat.
If you also see these types of false myths, claims or anything that say this will help you lose weight apart from the consistent calorie deficit and exercise, you shouldn’t listen to that person.
Read Related Article: In Depth Guide To Calculate Macros And Calories