6 misconceptions about diets and fat burning

Author: Dmitry Pelin - sports dietitian.
2015-03-26

The internet is filled with various recommendations and diets. Most of the information is subjective or mythological. People still listen to misconceptions and make colossal mistakes. Naturally, 90% do not achieve their goals. It is impossible to achieve results while applying erroneous weight loss methods. Here are 6 main misconceptions regarding diets and losing excess weight. By following the correct algorithm, you are guaranteed to achieve positive changes.

1. To actively lose weight, it is necessary to eliminate fats from the diet.

Carbohydrates are the main enemy in the fight against excess weight. First and foremost, calorie intake must be reduced by cutting out simple and complex carbohydrates. When glucose enters the bloodstream, it provokes a sharp spike in insulin. The primary role of this hormone is to enhance fat synthesis.

The belief that fats should not be consumed is mistaken. On the contrary, to lose weight, one must increase the intake of fats and proteins, while carbohydrates should be reduced. They trigger insulin spikes, which promotes increased fat synthesis.

Conversely, fats like Omega-3 are very much needed. If there are no fats, the body won’t have any source of energy. Not only that, during a diet, the body learns to use fats as a new energy source since carbohydrates are no longer available. No, under no circumstances should you eat fatty foods in large quantities, but there is also no need to panic when consuming fats. It is important to eliminate carbohydrates, sugar, and baked goods!

2. To determine your weight, which reflects the amount of fat and muscle mass, you need to measure your height.

This is not entirely correct. The fact is that people have different bone thicknesses and varying muscle mass. Moreover, each person has different sizes of internal organs, not to mention that the intestines have different weights. It is precisely from this that a person's weight depends. For example, a person who is 180 cm tall can weigh either 60 kg or 90 kg. To measure real weight, you need to go to a specialized center to determine body composition. However, those who think this can be done at home are mistaken. The easiest way to determine weight is by measuring waist circumference. For men, it’s 90 cm; for women, it’s 75. If the measurement exceeds these values, it is necessary to urgently start a diet.

3. To lose weight, you need to go to the gym.

The iron from the gym helps to build muscle and increase weight. To reduce weight, you need to eat correctly and follow a diet. In other words, if you go to the gym but continue to eat as before, nothing will happen. The gym, weights, and exercises all help increase energy expenditure, but losing weight can only be achieved through diet, normalizing metabolism, and biochemical processes.

4. You can eat as much as you want if you use fat burners.

This is also incorrect. If you heard this legend, you likely encountered some good marketing for a fat-absorbing product. Remember that all miraculous herbs are merely tricks! It is impossible to lose weight without regulating your diet. To truly lose weight quickly and effectively, you need to calculate the calorie content of your diet, improve your metabolism, and include exercise. Supplements will not improve metabolism, but proper nutrition will. You just need to restrict your intake!

5. Eating at night will cause weight gain.

This is also not true! You can eat at night, but the meal must be protein-rich. People often eat a lot of carbohydrates after work, but they should be consuming vegetable salads and protein instead. This way, weight will not creep up. Also, you should not consume sweets, cookies, or buns for dinner—all of these cause the body to produce insulin, which only leads to greater fat accumulation.

6. Water increases weight.

This misconception is considered the most dangerous and incorrect. Water is essential! Lack of water can lead to heart disease, arrhythmia, blindness, and even death. Water is the source of life! To lose weight, you need to drink plenty of water, and then your weight will definitely decrease. If you do not drink water, your bodily processes will begin to slow down.