![]() ![]() Top Ten Fasting Myths Debunked (Major Update Nov 4th). Or . That would have fit almost as well. ![]() Ok, so in retrospect, I think I screwed up on the title. Many myths just happened to be connected to intermittent fasting (meal frequency, breakfast skipping, etc.). Well, live and learn. November 4th Addendum: Section added at the end of the article. Everyone who learns about nutrition through the usual channels, be it fitness magazines, mainstream diet books and forums, gets cursed with the prevailing belief system of what constitutes a good diet. Though specific dietary recommendations vary slightly depending on who you listen to, there are many common denominators and . Call it broscience, incompetence or ignorance, same thing. We've all been there and we've all followed these rules. Led like sheep, not knowing better. WebMD offers 10 tips to increase your metabolism and speed up the rate at which you burn calories and lose weight. Intermittent fasting diet for fat loss, muscle gain and health. Articles, research, diet advice, and free guides from IF-expert, Martin Berkhan. Detailed day 1 diet plan of GM Diet. Learn how to prepare, what you need to do and what to eat on the first day of the General Motors diet. ![]() Trusting that those we listen to knew what they were talking about. While these dietary myths run rampant in the bodybuilding and fitness community, you'll find that many are being endlessly propagated in the mainstream as well. Upon closer scrutiny, the great majority lack scientific basis. ![]() They are born out out of half- truths, faulty conclusions drawn from poorly conducted studies or created when a study gets cited out of context. Sometimes, what's claimed is even in exact opposition to what really occurs at a physiological level. ![]() 3FC began as a personal source of diet support for sisters Suzanne, Jennifer, and Amy in 1997. The site has grown considerably based on the feedback of the many. Download Interview Transcript. Ubiquinol (CoQ10) Coenzyme Q10 (CoQ10) is the fifth most popular supplement in the United States, taken by about 53 percent of. I am 16years old am 180lbs I now eat twice a day and walk for 1hour. Dieting is the practice of eating food in a regulated and supervised fashion to decrease, maintain, or increase body weight. In other words, it is conscious control. If you've been reading HCG diet reviews read my account of phase one and two plus my actual daily losses. Unlike other HCG reviews this is my personal. Day 3, nearly half way through the GM Diet. Things should only get easier now. Day 1 of the GM Diet and to a certain extent, Day 2 can be really hard for some people. Many people believe that alcohol is fattening, more so than any other macronutrient. Yet, if you look at how inefficiently the body converts ethanol to fat, you'll find that it's completely backwards. I talked about this in . Also note how the proposed negative effect of alcohol on muscle growth doesn't even exist in the scientific literature. ![]() ![]() You'll see similar examples in this article. For example, in short- term fasting, it's often claimed that metabolic rate slows down - yet looking at the studies, the opposite is true. The myths I'll debunk today are being kept alive by: 1. Repeat something often enough and it becomes the truth. If everyone is saying the same thing, it must be true. No need to look into it and think for yourself. The fact that bodybuilders and fitness celebrities keep propagating these myths doesn't help either. Most people reason that if these people do it, it must be great. Unfortunately, bodybuilders and fitness celebrities might just be one of the last people on earth you should listen to if you want objective and accurate opinions in nutrition. For example, the supplement industry benefits greatly from people believing that frequent feedings provide a metabolic advantage. People don't have time to eat six cooked meals a day. Instead, they turn to meal replacement powders, shakes and protein bars. The cereal and grain industry benefits by preaching about the virtues of breakfast for weight control, health and fat loss. There's no commercial incentive in telling people that they would do just fine with three squares a day. Few people have the knowledge or interest needed to interpret the scientific evidence and draw their own conclusions. In order to do this you would need an academic background that included critical examination of studies and study methodology as part of the learning process. However, an academic background, or an extensive education in nutrition or physiology, seems to correlate very poorly with truthfulness and objectivity in the field of dietetics in my experience. The advice and claims I have seen made by many RDs (Registered Dietitians) has been so shamelessly wrong that I put little stock in anything they have to say. The same goes for many . Perhaps they lose interest in keeping up with research. What we know today is a bit different from what we knew twenty years ago after all. Or maybe they're afraid that their credibility would be questioned if they change the advice they have been giving for years. I've been thinking about it quite a bit. Back to the topic. The top ten fasting myths debunked. The dietary recommendations and advice given in mainstream media and most fora will have you believe that fasting is a hazardous practice. On top of wrecking your metabolism, you should expect ravenous hunger, fat gain, muscle loss, and severe mental impairment. Or so you are told. Needless to say, people who are introduced to Leangains and the intermittent fasting diet concept have many fears that will make them think twice before embracing it. Fears grounded in years of a dietary indoctrination based on faulty ideas and lies. We've all been there. I've listed the ten most common fasting and diet myths that exist to make people resistant to intermittent fasting. I've explained why they're wrong and linked out to references and other resources for those who would like to read a more detailed review of the issues. I've also listed their origins, or what I believe to be their origins. I've dealt with each myth many times before on this site but it would be good to have everything in one place. Even if you've been following me for a while, you'll find some new information here I haven't discussed in the past. It's a long read but it'll be worth your while. Myth: Eat frequently to . Paradoxically, it takes energy to break down and absorb energy. This is the Thermic Effect of Food (TEF). The amount of energy expended is directly proportional to the amount of calories and nutrients consumed in the meal. Let's assume that we are measuring TEF during 2. We run three different trials where the only thing we change is the the meal frequency. A) Three meals: 9. B) Six meals: 4. 50 kcal per meal. C) Nine meals: 3. What we'd find is a different pattern in regards to TEF. The total amount of energy expended by TEF would be identical in each scenario. Meal frequency does not affect total TEF. It looked at many different studies that compared TEF during meal frequencies ranging from 1- 1. For a summary of the above cited study, read this research review by Lyle Mc. Donald. Earlier this year, a new study was published on the topic. As expected, no differences were found between a lower (3 meals) and higher meal (6 meals) frequency. Read this post for my summary of the study. This study garnered some attention in the mass media and it was nice to see the meal frequency myth being debunked in The New York Times. Origin. Seeing how conclusive and clear research is on the topic of meal frequency, you might wonder why it is that some people, quite often RDs in fact, keep repeating the myth of . My best guess is that they've somehow misunderstood TEF. After all, they're technically right to say you keep your metabolism humming along by eating frequently. They just missed that critical part where it was explained that TEF is proportional to the calories consumed in each meal. Another guess is that they base the advice on some epidemiological studies that found an inverse correlation between high meal frequency and body weight in the population. What that means is that researchers may look at the dietary pattern of thousands individuals and find that those who eat more frequently tend to weigh less than those who eat less frequently. It's important to point out that these studies are uncontrolled in terms of calorie intake and are done on Average Joes (i. Just because there's a connection between low meal frequencies and higher body weights, doesn't mean that low meal frequencies cause weight gain. Those studies likely show that people who tend to eat less frequently have: * Dysregulated eating patterns; the personality type that skips breakfast in favor of a donut in the car on the way to work, undereat during the day, and overeat in the evening. They tend to be less concerned with health and diet than those who eat more frequently.* Another feasible explanation for the association between low meal frequencies and higher body weight is that meal skipping is often used as a weight loss strategy. People who are overweight are more likely to be on a diet and eat fewer meals. The connection between lower meal frequency and higher body weight in the general population, and vice versa, is connected to behavioral patterns - not metabolism. Myth: Eat smaller meals more often for hunger control. Truth. Given the importance of finding the most favorable meal pattern for hunger and appetite control, there's a surprising scarcity of studies on the topic. The most widely cited study is one where obese males were fed 3. However, the single meal was now split into five smaller meals, which were consumed every hour leading up to the ad libitum meal. The results showed that subjects undergoing . The same setup was used by the same researchers on lean males and showed similar results. However, upon closer scrutiny it's clear how little real world application those results have. The macrocomposition of the pre- load was 7. The situation created was highly artificial and abnormal. Who sits around nibbling on pasta and ice cream, sipping orange juice, every hour leading up to a regular meal? The latest research, performed under conditions that more closely resemble a real- world scenario, shows the opposite result. In this study, three high- protein meals lead to greater fullness and appetite control when compared to six high- protein meals. You can read my summary of the study here: Three Meals Superior for Appetite Control. There's no doubt that meal frequency is highly individual. However, absolute statements claiming smaller meals are superior for hunger and appetite control are untrue and are based on studies using methods that greatly differed from real- world meal patterns. Current research with a normal meal pattern and protein intakes that are closer to what can be seen in a typical non- retarded diet, suggests superior appetite control when eating fewer and larger meals. Origin. This myth might have originated from the limited data from studies on meal frequencies and appetite control. How to Lose 1. 0 Pounds in 3 Days » i. Fitand. Healthy. com. Could you please help me lose 1. I’m getting married this week . Thanks, Sherri.- – via Ask Questions. I would love to help you, and I wish I could tell you how to lose 1. To put things into perspective, on average, people can expect to lose 1- 2 pounds a week- to lose 1. However, getting married is a very special occasion. So I will give you some tips for a quick weight loss. Please keep in mind, I cannot tell you if you will lose 1. I do not even know if you will lose any weight at all in 3 days. For the next 3 days, do not eat any sugar. Eliminate all traditional sources of carbohydrates. Do no eat any pasta, bread of any kind, cookies, cakes, ice cream, soda, donuts, bagels, morning cereal, oatmeal, rice, French fries, pizza, candies, etc. Get all your carbohydrates exclusively from vegetables. For example, broccoli, green leafy vegetables, bell peppers, cabbage, Brussels sprouts, asparagus, avocado, cauliflower and others are all good choices. Do not forget to eat breakfast. If you eat big meals, 2- 3 times a day, divide the amount of food you usually eat into 4 to 5 meals. In other words, eat smaller meals more often. Drink plenty of water and eat protein with every meal – chicken, lean cuts of beef, shrimp, lean pork, lamb, egg whites, as well as eggs and any fish. You also need to exercise. Since you are short on time, the easiest way to get some cardio done is walking, rollerblading, bicycling, swimming, or any activity that will get you moving more than you usually do. If you are interested in a permanent weight loss, your best bet is a balanced diet and exercise. Finding a diet and an exercise program with which you feel comfortable, will aid in your adherence to meeting your weight- loss goal. There are many good diets out there, but if you do not know where to start, I would recommend this program or Burn The Fat, Feed The Muscle. These plans are not just some fad diets. They are, however, great programs. Because they are easy to understand, anyone can follow them, and they teach excellent eating and exercise habits, which you will be able to use at your own pace. You should consult with your doctor before making any drastic changes to your diet or starting an exercise program. Posted October 1. Ask Questions, Diet & Weight Loss, How To .. Pictures of 1. 0 Ways to Rev Up Metabolism, Burn Calories, and Lose Weight. IMAGES PROVIDED BY: (1). The American Journal of Clinical Nutrition, May 1. Arria, A. The Journal of the American Medical Association, Jan. Nutrition, October 2. Halton, T. Journal of the American College of Nutrition, October 2. Mc. Kinley Health Center, University of Illinois: . Pediatrics, published online May 2. Rutherford, J. International Journal of Sport Nutrition and Exercise Metabolism, August 2. The Hormone Foundation: . The American Journal of Clinical Nutrition, March 2. Westerterp- Plantenga, M. Physiology & Behavior, Aug. Medicine & Science in Sports & Exercise, supplement, 1.
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