People like to volunteer advice in quantities at every opportunity, and especially in everything related to our health. We meet the counselors everywhere: from the cashier at the supermarket, to the neighbor from downstairs to mom and grandma who are also many among whom who have the most equal recommendations. We also meet health tips on all social networks, with bloggers sharing tips from their lifestyle and sharing recommendations with us on a variety of topics.
The information is often contradictory and confusing. So how do we know who to truly believe? We have thoroughly researched the most common myths just to put you in order with the most common tips you get.
1. No matter when you eat, it does matter how much you eat
Familiar with the idea that we can eat whenever we want? So it’s that it really matters when we eat, “there are a lot of new studies that show that not everything is a matter of calories,” explains Dr. Sean Portal, a sports nutrition physiologist. In the late hours, including inflammatory processes that began to occur. Eating in the evening accelerates the aging process of the body, the body stores more fat and causes increased hunger the next morning and this is actually a winning formula for weight gain. “
So of course it matters what time we eat. A lot of people today do the 8/16 fast but end up eating very late and it misses the mark. If you are fasting 8/16 you should finish 3.4 hours before bed. Today’s heavy meals should be lighter. About 4 hours before bedtime. Remember that, too, at Friday dinners and holidays. “
2. Need to rest after a meal
Did you eat and fall asleep on the couch again? Mistake. So it’s true that this is not the time to start a powerful workout right after a heavy meal, but walking is. “Studies show that there is a rapid reduction and faster breakdown of blood sugar in this way and therefore the potential for fat storage decreases,” Portal describes. There is a phenomenon called insulin resistance. When I exercise then we improve insulin resistance and this is the stage that precedes diabetes and other chronic diseases. Post.meal activity will improve insulin resistance and then blood sugar will drop. Therefore, it is recommended that about twenty minutes or half an hour after the meal, take a half.hour light walk around the block to help break down the sugar. “
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3. Pregnant should eat for two
Pregnant women especially like this tip that makes them overeat under medical approval, but it is a tip that can cause multiple weight gain and even gestational diabetes and other metabolic diseases. Dr. Portal advises not to listen to the bad advice: “Obviously it is not worth eating for two. The caloric supplement should be small and only in the last months of pregnancy. In the first months the caloric expenditure of the whole system and growth is relatively minor. Only at the end of pregnancy and in the advanced months should 300.500 calories be added, which can be another sandwich with an egg a day. “
4. Juice fasting helps cleanse toxins
The fasting of juices and including detoxification methods, have in recent years become particularly trendy and unjustifiably so. Network anchors photograph themselves drinking juices and slimming, eating rice and telling that it saved their lives and sharing juice menus and cleansers that sucked all the toxins out of them. This is a very dangerous trend that could harm public health.
Vegetable juices do have plenty of vitamins and minerals, they are easy to digest so they may improve various health conditions that need to be cured, but it is important to know a few things: First, do not fast juice for weight loss and especially not long term, , Do not do juice fasting for no real reason for healing accompanied by a professional who knows how to accompany people in such fasts, and most importantly – juice fasting is no longer a band.aid or a pill to relieve a headache. Many people use it to get rid of a health problem every so often and then return to a spoiled lifestyle. An ideal is to live in a balanced and healthy way and not need to fast juices. Vegetable and fruit juices can be combined in a healthy lifestyle, but do not make them the main part of life or as a temporary rescue factor that can be dangerous.
5. Fruits have too much sugar, it will ruin your diet
We hear this tip from all sorts of places and it is wrong and even unfortunate. Fruits have a huge amount of vitamins, minerals and antioxidants that the body needs. In addition, eating fruits that contain vitamin C such as mangoes, apples or oranges, help us to better absorb various minerals such as iron, which is lacking in very many people. The fruits are available to eat, do not require special care and are used by us as a real candy from nature that contains both energy and dietary fiber that help maintain an increased feeling of satiety over time and thus also beneficial to those who want to maintain weight. True, fruits have sugar, but a natural fruit sugar called fructose, which the body directs to the energy and processes necessary in the body and therefore it is highly recommended to eat fruit especially in the morning and on an empty stomach. It is not recommended to eat fruit on a full stomach as a dessert as many tend to eat after a heavy meal, which can cause fermentation, elevated sugar levels and digestive problems.
Eat lots of small meals to improve your metabolism
Somewhere in 2000, articles and recommendations began to trickle down to eating lots of small meals throughout the day in order not to get hungry and speed up our metabolic rate. So indeed we will not be hungry if we eat throughout the day, but as for the metabolism? That’s probably not what will cost us it. Portal: “We’ve never eaten so much in evolution, it’s probably a conspiracy of food companies and since then obesity has not just gone up. We’ve so used to snacking and eating all the time, Twice a day. “
7. Vitamin C will prevent colds
When we have a cold and feel weak, we are advised to go for a bucket of oranges and vitamin C pills from all directions and it is true, a variety of studies have found that vitamin C does improve the function of our immune system, but strengthening the immune system is caused by a variety of actions. , Good and accurate eating for your needs, adequate rest, reducing stress, good sleep and more. Vitamin C is not a miracle pill that will do all of these for you, but it can support you along the way when you do the right things over time. Yes, strengthening this immune system works and over time.
8. Didn’t your muscles get caught? Training does not work
Do you know those who will tell you that if your muscles were not caught the next day, then your training is not worth it? Do not listen to them. Shai Alankri, “Muscle cramps in most people the day after a workout give a ‘winning’ feeling or a rubber stamp that the workout worked,” explains the chairman of the Israel Fitness Industry Forum and a fitness trainer. This usually happens after you have taken a break of several days / weeks between workouts, you may have raised your work weights in training, changed your training style, not signed enough between workouts and the list goes on. There are quite a few reasons, but it is most important to remember that busy muscles are not an indication of quality training. “
9. If a sport is made lean
Fitness trainers do not stop pumping us that if we get to the workout we will be fit, and if we crave a flat stomach then we must not overdo it, then accept a fact – fitness training does not cause weight loss. “Exercise does not cause weight loss. A lot of people exercise, do not see the promised weight loss and then say ‘it did not work for me.‘ “That people allow themselves to eat more when they do sports and therefore do not lose weight. If a person barely moves and does not take steps then yes he should do more cardio training. Weight loss should be practiced 5 times a week to see it affect weight. An hour of aerobics a day.“
10. Eating protein after a workout is necessary
It used to be thought that protein should be consumed immediately after a workout to achieve inflated and shapely muscles and that the protein would be optimally absorbed by the body. “Today it is known that a sufficient amount of protein must be reached daily,” claims Portal. “The most important thing is the daily amount of protein. If I get to the daily amount, it will help in the vicinity of hard training like strength training for example.“
11. Our metabolism decreases over the years
It is commonly thought that with age our metabolism decreases, but it turns out that what decreases over the years is mainly our displacement that affects the metabolism. “A new study that looked at over 8,000 people in 89 countries showed what happens to our metabolism with age and it turns out it doesn’t go down,” Portal explains. It turns out that from age 20 to age 60 it is almost unchanged and that our metabolism drops dramatically after age 60. What is seen at the age point of about age 40 is that people at this age start to expend less energy and this is one of the reasons for weight loss. Meaning – they need to do sports and take steps, but it’s not the metabolism that goes down so stop blaming hormones.
And why are we more tired over the years? The general energy is more sophisticated than what we do. The body is more busy repairing intracellular damage, it steals us from energy. If the lifestyle is not good enough then the intracellular damage is greater. We need to reduce cell damage to keep our metabolism high. “
12. Training in the evening will ruin your sleep
Can only practice in the evening? Do not stop doing this unless it really interferes with your sleep, “There is ample evidence that regular fitness training contributes to insomnia, and some argue that near.sleep training can keep us awake all night,” Alankri explains. “This claim has been hidden quite a few times but at the same time it has been found that in some people intense fitness training before bed can make it difficult to fall asleep. My advice: do an experiment and see what affects you. However, there is insomnia as a result, move to exercise in the morning or earlier hours that do not affect your sleep. “