Myths are in abundant when it comes training, but that’s nothing compared to the misconceptions about the topic of nutrition in body recomposition, especially when it comes to fat loss. A self-proclaimed gurus “nutritionist” will tell you that carbohydrates act in a certain way in the body, But it is immediately disproved by another with the same “title”.
At some point, you will have to debunk all myths about sports nutrition. But there is a catch: some of these so-called myths are actually true. But which one? Here are 10 of the most common claims about weight loss and a brief summary to what extent are true.
1) A fat-rich diet leads to fat gain
When comparing fats, carbohydrates and proteins, the first can build up faster because is higher in calories. One gram of protein or carbohydrates provides four calories, but the same amount of fat provides more than double calories. This can result in a huge calorie surplus if you add fat to each meal.
But basically, calories are not always calories. When your diet contains a moderate amount of fat (20-30% of your total calories), you do not add so many calories. Not to mention that when you take ‘good’ fats, they are used for energy faster than saturated and trans fats. Omega 3 fatty acids are useful and actually help burn fat.
2) You cannot lose weight by eating carbohydrates
In fact, adequate levels of carbohydrates in the diet protect thyroid hormone levels. (Thyroid hormones are secreted from the thyroid gland and play an extremely important role in the management of fat burning). If carbohydrates are reduced too sharply, thyroid hormone levels will also drop, which will prevent your efforts to lose weight. So keep your intake of carbohydrates adequate to be able to work hard and maintain your hormones in the norm.
When you’re on a weight loss diet, you can keep your carbs at about 2 grams per kilogram of body weight. Because low-carbohydrate diets are very effective at losing weight when you fall below 2 grams, add a “dirty” day (eat 2 or more grams per kilogram) once a week.
3) Taking more water helps you burn more fat
There are studies supporting the claim that plain water can help you burn more fat. First of all, we should mention that dehydration leads to a serious delay in the metabolism in a calm state (that is, a number of calories that are burned in one day). So taking enough water will keep the metabolic rate and the fat burning process at optimal levels.
Cold water seems to increase the rate of metabolism because the body needs to consume energy to warm the water to body temperature. Drink two cups of cold water between meals to lose weight effectively.
4) Skipping breakfast can result in fat accumulation
No doubt, if you miss breakfast, you will violate one of the golden rules of bodybuilding. When you get hungry and miss breakfast, levels of protein hormone leptin, which regulates appetite and metabolism, can change and thus encourage the body not to use fat as an energy source. In addition, skipping breakfast translates the body into a state of catabolism, which can also cause a slowdown in metabolism. You slept for 7-8 hours (maybe more), which means the body has starved during this period.
In addition to brushing your teeth, perhaps the first thing you need to do when you wake up is to get an adequate amount of protein and carbohydrates. This condition is such a problem for bodybuilders that some are known to wake up in the middle of the night and swallow a protein shake just to stay in anabolic mode.
5) When trying to lose weight, we should not eat carbohydrates after 6 pm
Avoiding carbohydrates late at night is a great tip for those of you who are trying to lose weight, except those who train late in the day.
If you train at night, you will have to eat something before the workout, which includes a few slow-acting carbohydrates and some protein. After the workout, you will need some fast-acting carbohydrates even if it’s midnight to start restoring the muscles.
If you exercise in the evening, take about 20g of slow-acting carbohydrates such as fruit or whole grains (whole grain bread, oatmeal) about 30 minutes before training and about 30-40g of fast-acting carbohydrates such as sports drinks, jelly sweets or fruit 30 minutes after workout.
6) Avoid simple carbohydrates when trying to clear fat
Simple carbohydrates are great for the first meal of the day so you can raise the level of the typical low blood sugar for this time of day. This helps switch your body back into growth mode after several hours of fasting at night. And of course, simple carbohydrates are a necessity after a workout (whether weighing or cardio) so you can quickly return the body to an anabolic condition that you have interrupted with the heavy workout. Considering this, avoid the simple carbohydrates over the rest of the time.
7) You need to increase your protein intake when trying to lose weight
When you are on a diet to lose weight and reduce your calories, you have a lot of fat burning, but your body’s protein needs remain the same. However, when body fat decreases, the body begins to use an alternative source of energy – protein. This is the time when you have to significantly increase your intake of protein or risk your body starting to break down your own muscle tissue to get the right amount of energy. If you start to lose muscle tissue, your metabolism will drop. And when this happens, fat burning slows down, which in turn renders the sense of weight loss diet.
When it comes to gaining lean muscles, 2 grams of protein per kilogram (1gram/pound) of body weight per day may not be enough – raise the amount of 3 grams per kilogram to make sure you keep as much as possible from the sweat Muscles.
8) Always train on an empty stomach to lose weight
Always have to eat before training. Repeat Never miss your training meal. Pre-work nutrition allows you to train more, and healthy training always takes priority over limiting calories.
A big mistake is to limit calories at the expense of the ability to exercise. Healthy workouts bring you into shape and maintain metabolism. Those who do not eat in the pre-workout hours often overwork, feel dropped or lose muscle because they cannot complete the planned exercise in the gym.
Two to three hours before training, consume 30-50g of pure protein (chicken, turkey or veal) and 30-60g of complex carbohydrates (oats, whole grain bread or sweet potato); Then about 30 minutes before training take 20g of fast-digesting protein (whey preferably) and another 20-40g of complex carbohydrates. This will provide you with enough fuel for your workout and will not endanger your diet.
9) When trying to lose weight, you should eat less at the end of the day
During the day, the reserves of carbohydrates in the muscles (known as muscle glycogen) fill up. When the glycogen stores are almost full, the body begins to store energy as fat. So when you are in the fat burning mode, try to take less food at dinner and in subsequent meals. Also, reduce carbohydrate intake by the end of the day and try to make your late meals contain mainly proteins. For example, if you eat rice, eat it at noon or as part of a pre-workout meal. For dinner, restrict carbohydrate to vegetables. (If you train at night, see the fifth point).
10) Caffeine will help you burn fat
Caffeine increases the amount of fat that is released from the cells, allowing them to be burned more quickly and used as an energy source. There is nothing wrong with drinking a cup of coffee in the morning, but to get the best results, the best time to take caffeine is one hour before the workout. Research shows that this can give you strength for the workout as well as reduce muscle pain, and these two factors will allow you to work harder. A dose of about 200-400 mg of caffeine for a workout is the optimal option. Studies have shown that caffeine as a food supplement has more effect than coffee. But of course, calories are also important. If you overeat, do not expect caffeine to help you, especially if you take it with sugar and cream. Drink your coffee black and avoid adding too much sugar and cream.