Does eating starch make you fat? 15 major weight loss misunderstandings

1. Starch-rich foods will make you fat

Truth: Many foods are high in starch but low in fat and calories. such as bread, rice, pasta, oat, soybeans, fruit, and potato. They make you fat because you eat too much of them, or because you add all kinds of fatty, high-calorie condiments like butter, ice cream, syrup, etc. Keep in mind that starch is one of the three major energy substances in the human body.

Tips: The American Dietary Guidelines for Weight Loss recommend consuming 6-11 servings of cereals per day. Of course, you should pay attention to how many portions you have: just a piece of bread, or an ounce of cooked oats, or half a bowl of pasta or rice. Try to avoid adding various high-calorie seasonings to your food.

2. If you only eat vegetables and fruits, you will be able to lose weight healthily.

Truth: Research shows that vegetarians are generally thinner than people who eat meat regularly. But if you are a vegetarian, you must make a strict and complete diet plan to avoid malnutrition caused by a single long-term diet, because iron, calcium, vitamin D, vitamin B12, zinc, animal protein and other nutrients that are essential to the human body are usually not supplied solely by vegetables and fruits.

Tips: Choose a variety of vegetarian foods rich in the above substances and pair them with a healthy eating plan.

Foods rich in iron: cashew nuts, spinach, soy products, black fungus, etc.

Foods rich in calcium: dairy products, fortified soy milk drinks, tofu, collard greens, shrimp skins, rice, flour, spinach, cabbage, etc.

Foods rich in vitamin D: skimmed milk, cheese, nuts, fortified foods with added vitamin D

Foods rich in vitamin B12: Soybeans. Stinky tofu, soy tofu

Foods rich in zinc: beans, peanuts, millet, radishes, Chinese cabbage, etc.

3. Vigorous exercise such as weightlifting will turn you into an ugly "muscle girl", so don't try it.

Truth: Weightlifting, sit-ups and waiting for exercise are usually good for weight loss. It also helps to build your muscles. Muscle consumes more calories than fat, which means that if you have more muscle, your metabolism consumes more calories. Of course, you don't have to worry about becoming a "muscular girl", because exercising two to three times a week is not enough to make your muscles so strong. At most, it can make your muscles stronger.

Tips: In addition to regularly doing 30 minutes of moderate intensity exercise, such as sprint, you can also do strenuous exercise 2 to 3 times a week, such as weightlifting, stretching stretchers, sit-ups, push-ups, etc.

4. Grapes, celery, cabbage, etc. can help you burn fat and lose weight.

Truth: There is currently no scientific research to prove that food can help you burn fat. Although some caffeine-rich foods can speed up your metabolism in the short term, that doesn't mean they can help you lose weight.

Tips: The best way to lose weight is a scientific diet and moderate exercise.

5. Natural or green weight loss products can help you lose weight efficiently and harmlessly.

Truth: Most of those weight loss products that claim to be "natural" and "healthy" have not undergone rigorous scientific testing. For example, some diet drugs contain ephedrine extracted from natural plants. Ephedrine can cause serious health problems. Other weight loss products that do not contain ephedrine may not be safe because they may contain other harmful substances.

6. Eat whatever you want and you can also lose weight.

Truth: To lose weight, you must ensure that the calories you consume are lower than the calories you burn. Eating whatever you want will not affect your weight loss, but you must not eat too much and at the same time cooperate with moderate exercise.

Tips: Try to choose some low-calorie foods. If you can't resist the temptation of food, you can't stop eating and just eat a small portion.

7. Low-fat or non-fat foods contain no calories

Truth: Low-fat foods usually contain fewer calories than high-fat foods of the same quality. However, there are exceptions. Sometimes low-fat foods have as many calories as, or even more, the same amount of calories as high-fat foods. Because they may be added with a large amount of sugar, flour or starch thickener to shape, these additives are all high-calorie.

Tips: Read the ingredients before buying food. See if the calories in it are too high.

8. Fast food is unhealthy, and people who want to lose weight should stay away from it.

Truth: As long as you have the knack, fast food can lose weight.

Tips: Don't eat those big meals or share one with friends. Avoid cola, drink plain water or low-fat milk. Choose some fruit and vegetable salads, as well as baked goods such as a grilled chicken sandwich or mini burger. Those stir-fried dishes such as French food and stir-fried chicken usually contain high fat and calories, so don't eat them often. If you really want to eat them, order small portions or find a friend to eat with.

9. Eating one or two fewer meals can help you lose weight.

Truth: Scientific research shows that people who skip breakfast and eat few meals a day are fatter than those who insist on eating breakfast and eat more than 4 meals a day. Eating fewer and more meals will help suppress your appetite, while skipping breakfast will only make you hungry and eat more at the next meal.

Tips: Eat less and more meals, and eat more low-fat green foods.

10. Eating after 8 pm will gain weight

Truth: The root cause of gaining weight is not when you eat, but whether you eat more energy in a day than you need. Eat too much and you will gain weight.

Tips: If you want to eat before going to bed, it's best to think about what you've eaten all day and whether these things have met your energy needs today. Try to avoid eating snacks while watching TV, because you will eat too much without realizing it.

11. A food structure with high protein and low starch is conducive to weight loss.

Truth: The long-term impact of a high-protein, low-starch diet on the human body remains to be studied. However, eating only high-protein substances such as eggs, meat, cheese, etc. will cause nutritional imbalance. At the same time, it may also increase the risk of cardiovascular disease by consuming too much fat and cholesterol. At the same time, vegetables and fruits that you don't eat, as well as whole grains, can easily cause constipation. In addition, if you only eat protein for a long time, you will feel heartbroken, sick, tired and weak. Intake of less than 130 grams of starches per day will increase the content of ketones in the human blood, which will increase uric acid levels and cause kidney stones and gout.

Tips: High-protein weight loss methods limit the calories intake by the body, so they may see results in the short term. However, for health, vegetables, fruits and whole grains must be included in the diet.

12. Seed foods are rich in fat and must not be eaten.

Truth: Seed plants such as peanuts and sunflower seeds are indeed rich in fat, but polyunsaturated fatty acids, including linoleic acid and linolenic acid, are of great benefit to the human body. They are also rich in protein, dietary fiber, and a variety of minerals.

Tips: Eating in moderation is good for health. Keep in mind that about one-third of the small bowl of seed foods contains 270 calories.

13. Eating meat is not conducive to health and weight loss.

Truth: Eating small amounts of meat is part of healthy weight loss. Chicken, pork, fish, etc. also have certain cholesterol and saturated fatty acids, but they also contain some healthy elements such as protein, iron, zinc, etc.

Tips: Try to choose lean meats, such as pork tenderloin, steak, etc. Also pay attention to the amount of food, just one serving per meal (2-3 ounces, about the size of a stacked deck of playing cards)

14. Dairy products are rich in fat and unhealthy.

Truth: Low-fat or skimmed milk, yogurt, and cheese are as nutritious as whole milk, but contain less fat and calories. They are rich in various proteins and calcium, as well as vitamin D, and play an important role in human muscle and bone health.

Tips: The American Dietary Guidelines for Weight Loss believe that people aged 9-18 and over should drink 3 servings of dairy products a day, while people aged 19-49 should drink 2 servings a day (each serving is a cup of milk or yogurt, or 1.5 ounces of natural cheese, or two ounces of processed cheese)

If you have lactose intolerance syndrome, you can choose low-lactose products. Or choose other foods that are also rich in calcium and vitamin D, such as fortified fruit juices, soy milk drinks, tofu, etc.

15. The quick weight loss package can help you lose weight successfully.

Truth: Fast weight loss packages are not conducive to successful weight loss. You may see obvious results in the short term, but because these recipes strictly limit the types of things you can eat and the amount you eat, you will soon be unable to stick to it, return to your original eating habits and even overeat, and your weight will rebound and even become fatter. At the same time, fast weight loss recipes are likely to be unhealthy because they have a relatively simple nutritional content. In addition, rapid weight loss (losing more than 3 pounds in a week or two weeks) can trigger gallstones. Eating less than 800 calories a day may cause fatal cardiovascular disease in the long run.

Tips: Scientific research shows that losing 0.5-2 pounds per week through a reasonable and scientific diet structure and moderate exercise is the most ideal way to lose weight. Not only can it lose your fat, but it can also greatly reduce your chances of developing diabetes, high blood pressure, and cardiovascular disease.