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childs-care · 8 years ago

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The Ultimate Secret way to increase lactation

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The Ultimate Secret way to increase lactation

Are you concerned about your baby health? And nothing but have lots of question as a nursing mother in your mind to supply breast-milk to your baby. So, you want your best to your baby to increase lactation. It quietly depends on mother’s health for stability, regard, and nutrient. So, a mother must take care of her diet whenever she breastfeeds her baby because it is associated with milk supply. Specialists say that the initial food a child gets from its mom is the most beneficial.

Moreover, the best way to increase lactation is to nurse constantly and rest. Your child only can help you to increase lactation. And it is the best way to improve breast milk Supply than any other technique. The way raises your nervous activity with breastfeeding. And by the way, your body gets the signal to increase breast milk supply.

♛Foods for you while breastfeeding to increase lactation:

Breastfeeding, the researcher says this food is to strengthen the baby’s protected system for resisting diseases. And if you offer your baby breastfeed every two hours or more, be sure you are well-hydrated, well-fed, and well-rested. If you feel that you need some supplement(lactation foods), see a lactation specialist or a La Leche League leader. Non-caffeinated fluids (water optionally) and good nourishment are important to increase milk supply. Her body requires 300 additional calories to support the child’s developing. So, take good foods to support your health.

If you are questioning about what to eat while breastfeeding, Don’t be upset. We will provide you a lot of information on the subject.

☯These are the nourishment that a lactating mother must include into her eating habit to increase lactation:

⌛Why You Really Need Whole Grains:

Whole Grains

Traditionally, all grains Bear all meal and rice. These are the fatty origins of iron, fiber, calcium, zinc, folic acid, and vitamins E and B1, B2, B3, B6. As they include vital nutrients, these are the main root of power for breastfeeding mothers to increase lactation.

Add unpolished rice in your feeds to add carbohydrates as much as required to your food. This is easy to digest as it is full of fiber and it blocks hemorrhoids. It is easily available and it gives you more power. And always choose brownish food over white food. (adsbygoogle = window.adsbygoogle || []).push();

⌛Double Your Profit With Vegetables to lactation:

What will you take while breastfeeding, unquestionably you include vegetables in your food habit! Vegetables represent a vital role in the food of breastfeeding moms as they get supplemented with vitamins, folic acid, and minerals. Vegetables are not only playing a role to build up your body but also make your breast milk healthy for your child. Just recall in your mind, you are not taking your meal for you but both of you two. Green vegetables are required by both of you for getting the vitamin. And it is good for new moms especially because they carry amounts of vitamin C. And as this water soluble vitamin will not be stored, you have to take an enough amount of it daily. So, leafy vegetables are needed for new moms as they supply vitamin C. Here is a good listing of fresh foods that are full of loaded in vitamin C:

Vegetables are not only playing a role to build up your body but also make your breast milk healthy for your child. Just recall in your mind, you are not taking your meal for you but both of you two. Green vegetables are required by both of you for getting the vitamin. And it is good for new moms especially because they carry amounts of vitamin C. And as this water soluble vitamin will not be stored, you have to take an enough amount of it daily. So, leafy vegetables are needed for new moms as they supply vitamin C. Here is a good listing of fresh foods that are full of loaded in vitamin C:

☢The most beneficial sites of Carrots:

carrot

You can eat juicy carrots, either as juice or raw in the manner of mixtures. Carrots are the useful source of vitamin A and C for developing your baby’s teeth, bones, and eyes. And carrots are filled with essential nutrients and vitamins that keep us healthy.

Carrots have the rich source of fiber to help mothers cleaning up the digestive system to prevents constipation and other stomach disorders. And it gives you to improve eyesight, prevents the risk of muscular degeneration in kids and also it keeps your skin a healthy glow because of blood sugar regulating qualities. So, put it to your regular diet with wholemeal to increase lactation.

☢The benefits of Spinach:

spinach

This is a stunning wellspring of Calcium. Only 1 measure of cooked spinach gives you 42 mg of calcium. It contains vitamin A, Iron, and Selenium as well. It is also the considerable measure of supplements to give you lactation and good food to increase mother milk. Spinach is additionally a rich food of dietary fiber. You can take it as your salad by including spinach. Just you have to use to get rid of bacteria before eating it.

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☢A good source of lactation of Cabbage:

Cabbage

It is the good source of the variety of vitamins and minerals, for example, folate, thiamin, vitamins B6, C and K, calcium, manganese, phosphorus, magnesium, potassium, and fiber, which are the main source of increasing breast milk.

Vitamin B creates more potential and vitamin C supply a solidly protected way. It plays like a multivitamin so it must be incorporated into eating food while breastfeeding.

⌛Fruits for Breast milk supply:

What fruits you should eat at the time of breastfeeding that doesn’t mean it is ending one. Here are some delicious choice too. Fruits are remarkable for a breastfeeding mother as they are tasty and low in calories. As a tasty food willingly to be eaten, it is healthy to the breastfeeding mother. The use of fruits for breastfeeding mothers that are rich in vitamin C and A, dietary fiber, and potassium, foliate (folic acid) are extremely suggested to increase lactation. Fruits also improve your health condition maintaining your heart.

☢Berries, essential Fruit for breast milk:

Berries

A breastfeeding mother must like to taste fruits as delicious food such as raspberries, blueberries, boysenberries, strawberries, cranberries, or blackberries. These delicious snacks refresh your feeling. And these are good for your health as Vibrant and juicy berries are huge in potassium. Berries bear cell reinforcements like quercetin, anthocyanins and vitamin C that battle oxidative anxiety prompted by free radicals that can make you sick. Fiber helps in lessening pulse and cholesterol levels and photochemical shield cells from harm.

☢Green Papaya mostly common fruit for all:

Green Papaya

Yes, we’re now talking about eating green papaya. In Asia, green papaya is a popular galactagogue to increase lactation for the breastfeeding mom. It cleans up the digested system to prevents costiveness and other belly troubles.

☢Tomatoes fascinating fruit for breast milk supply:

Tomatoes are full of vitamins K, C, and A. This fruit keeps up the strength of the stomach related digestive order, shields your body from clogging and loose bowels, averts jaundice and disposes of those poisons from your body. It anticipates night visual deficiency, muscular degeneration and enhances night vision. It keeps cardiovascular maladies under control. Its utilization additionally diminishes cholesterol and triglyceride levels in the blood that expansion the gathering of fats in the veins. It also helps in blood coagulating and managing blood course.

☢Oranges mostly common fruit:

Oranges are tasty and nutritious fruits and boost your energy profoundly. They are also rich in vitamins pectin, potassium and calcium. You can eat them in raw and as a juice. They struggle against viral infections and strengthen the protected way and prevent hair loss. They also contain fiber which is shown to cut out the danger of diabetics. This is nutritious like vitamins A, C, and potassium that give us eye protection. (adsbygoogle = window.adsbygoogle || []).push();

⌛Myths About Dairy Products for lactation:

Dairy products are a type of food bear the milk collected from water buffaloes, primarily cattle, sheep, goats, and camels. These include various food items such as butter, yogurt, cheese that are the rich source of vitamin D, potassium, calcium, omega 3 fatty acids. It helps to maintain normal blood pressure and also responsible for stronger bones and teeth. It also reduces the risk of various diseases and has good source variety of vitamins and minerals to increase breastfeeding milk.

☢Milk is the best source of lactation for baby and you:

Milk

You must take milk especially cows’ milk in your diet. buffalo’s milk is not easy to digest as balanced to cow ’s milk. This milk is the best source of protein which boosts your mind and is important in keeping the formation of cellular layers in the body.

☢Yogurt alternative supplement and better than milk:

Yogurt contains vitamins B2, B12, and B5, zinc, iodine, protein, potassium, and molybdenum which are the main source of supplying breastfeeding milk. It comparatively includes more calcium than milk. It has dynamic societies that limit the danger of yeast contamination.

☢Cheese most likely food for every mother:

Cheese

A new mother can look over cheddar, mozzarella, cream cheddar, and cards. Cheddar is a rich source of calcium, phosphorus, vitamin A, B12, riboflavin, zinc, protein, and magnesium. It helps in lessening hypertension and furthermore enhances the resistant framework and in getting a glowing skin. (adsbygoogle = window.adsbygoogle || []).push();

☢Lean Meats mostly healthy food:

Lean Meats

These are low in fats and healthy. And it is the great source of selenium, iron, vitamins B3 and B6, minerals and choline that these foods help more to increase lactation. It also prevents from cancer.

☢Fish A Ideal food for baby mother:

fish

It is the warehouse of low involved protein, fat, vitamin D and omega 3 unsaturated fats DHA and EPA. It extemporizes your infant’s memory, eye, and mental health and definitely increase lactation.

☢Chicken:

Chicken

It is protein and amino acids which block building squares of muscle. This includes fats, press, vitamin An and E, selenium, thiamine and niacin, as well. These likewise enhances digestion system rates and counteracts interminable ailments.

We hope that all your doubts about what to eat while breastfeeding were cleared and that you and your baby stay healthy and happy.

Now we have the caution for new mothers here what about we talk about the great source to increase lactation, kindly don’t go over the edge while eating them. Balance out your snacks and add these healthy breastfeeding foods in your food. Keep in mind, the maxim that “a lot of everything is awful!” Also move about, practice and be cheerful. This will guarantee that both you and your infant remain healthy. We trust that every one of your questions about what to eat while breastfeeding increase lactation was cleared and that you and your child remain healthy and happy.

#baby care #baby health care #breastfeed #increase breastfeed #increase lactation #lactation #lactation increase food

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healthcareour · 5 years ago

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The Keto Shortcut System Review- Can This Meal Plan Helps In Weight Loss?

Medical Counsel The Keto Shortcut System Review- Can This Meal Plan Helps In Weight Loss?

Here is The Keto Shortcut System review. Have you ever noticed that when your friends try keto diet just on a whim, they lose their weight immediately after a week, whereas you remain where you started? To find out the reason behind this is truly frustrating and consumes a lot of time.

You worry that even though you had been following loads of rules for your special keto diet, you still do not seem to lose extra weight as fast as your friends do. So, you just decide to quit the keto diet method and wander around to chase some other way to lose those excess kilograms that may suit you.

The Keto Shortcut System Review: An Easy To Follow Diet Recipe For Weight Loss!

Well, when that tiny and soft voice in your mind whispers that you could lose weight with any method you like, trust me, it is true. You can lose weight using the keto diet method. All you need to do is to follow the right set of rules and not all the rules. You do not have to guess any right steps; you only have to follow them. There are many hacks available to help you save your time and invest that saved time into losing weight!

There are several The Keto Shortcut System reviews out there to guide you out through their special offers as well as details. However, most of them are quite too short and do not provide insights into how it feels to be enrolled in such a great program.

So, here is the most detailed The Keto Shortcut System review to help you out through this beautiful journey of weight loss!

The Keto Shortcut System Overview

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Benefits

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See results in a mere 7 days

Boost your energy levels.

Easy to Follow

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Read Complete The Keto Shortcut System Review

Below!

About The Keto Shortcut System Program

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There are plenty of people out there who will tell you to “skip” the keto diet method if you want to lose weight. They will seem as if they are done with the keto diet method and are almost too fed up with it to recommend you even try it out.

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Pros

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Cons

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The Keto Shortcut System Review- Can This Meal Plan Helps In Weight Loss? Dr. Julia Hermos

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joshuabradleyn · 6 years ago

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Workout Recovery: It’s Actually Very Simple.

There are many things to consider—beyond the time you spend in the gym—when trying to maximize your workouts.

Let’s say you spend 60 minutes in a gym, four times a week. What about the other 23 hours of the day?Your workout is the catalyst to changing your body, but it’s the quality of your recovery process that’ll ensure you keep improving.

Let’s take a closer look at the best post-workout recovery tips.

1. Get Enough Quality Sleep

When it comes to the importance of sleep, there’re no myths or exaggerations. The majority of healing and regeneration happen when we sleep.

We spend a third of our lives sleeping. If that doesn’t dictate the importance of sleep to you, maybe some other facts will. Getting a good night’s rest is essential even for people who don’t train, but for fitness enthusiasts, the need is even higher because our bodies are under more stress.

Your muscle builds and repairs in your sleep.

So does your brain and every other cell that makes up your body. Interrupted or poor quality sleep can impede your fitness goals significantly by slowing down the fat burn, impeding your workouts, and increasing overall fatigue.

Quality sleep boosts every function of the mind and body and sets you up for the next day ahead, recharged and revitalized. If for nothing else, quality sleep keeps your hormones and mood in the right place.

Tip: Consider buying a quality mattress. It’s one of the best investments you can make for your body.

2. Nutrition

The next most important thing that helps you recover after a workout is nutrition. If your body is an engine, then food is your fuel to run efficiently.

Without proper attention to your diet, your training efforts will be futile. If you aren’t getting enough protein, fats or carbohydrates then your body can suffer in many ways and you will witness an impaired immune system among other problems.

A lack of protein will lead to impaired muscle gains, a lack of fats can disrupt your hormonal balance, and a lack of carbohydrates means you are depriving the body of its preferred source of energy.

We all have a basic metabolic rate, which is measured by how many calories we burn individually in a 24 hour period. Once you have worked this out, you need to work out how many calories you need for your specific goals compared to how many you burn.

3. Stay Hydrated

Drinking enough fluids is possibly one of the most neglected areas of a fitness regime.

Hydration is important because water helps with the digestion of the food and transport of nutrients around the body. (Your body is made up of 70 percent water.)

Lack of hydration can lead to fatigue, excess fluid retention, dry, and loss of strength.

Tip: A popular method to combat dehydration is to drink from a measured container each day so that by the end of the day when you’ve consumed the fluid in your container, you can know for sure that you’ve reached your target intake for the day.

4. Stretch

I know, I know. You know this…but then why aren’t you doing it?

There are a lot of myths when it comes to stretching and how it actually helps with recovery. The main goal is to apply force on a muscle to improve the range of motion, decrease stiffness and improve recovery or aid in preparation for physical activity.

Stretching after your workout helps realign your muscles back to their original state and therefore decreases the risks of stiffness in the days to come.

While there are a lot of conflicting studies on when is the best time to do each study, your recovery will go much better if you add stretching as part of your training plan.

5. Active Recovery

Active recovery is great for people who just can’t keep themselves out of the gym. This type of physical activity is less about intensity and more about bringing your body back to optimal performance.

Light cardio or weight sessions have a lot of therapeutic effects on your nervous system. It may include anything from taking a walk to being active in, yes, the bedroom.

6. Get A Massage

When done correctly, massage therapy can have significant benefits on your recovery from a workout.

For best results it is recommended to get them on a regular basis, but even after one massage, you can expect a reduction in inflammation, improved blood circulation and release of any tightness.

The more you train, the more beneficial massage therapy will be to you. A deep tissue sports massage can alleviate problems you weren’t even aware you had. That is why it’s the best type of massage to help recover from a workout.

Of course, there are less extreme types of massage available that are more comfortable and will still enhance your recovery after a workout.

7. Sweat It Out

Using a sauna after a workout can help your body get rid of any toxins and waste materials that are a byproduct of physical activity, and have been proved to speed up the recovery process after a workout.

They can also temporarily relieve pain due and help you relax after a workout.

It doesn’t matter whether you try a traditional Finnish steam sauna or a dry infrared sauna. There are many sauna health benefits and both types will help you with the recovery from your sore muscles.

It is very important to stay hydrated and drink more fluid than normal when you use a sauna, otherwise, you can run the risk of heat exhaustion and impede your overall performance.

8. Cold Water

Another great way to prevent sore muscles is through contrast water therapy. The idea is very simple: switch between hot and cold water repeatedly during your shower or bath.

Similarly to massages and saunas, this improves blood circulations, prevents muscle soreness, and can benefit your immune system.

It’s all very simple.

Recovery is an essential part of every fitness and workout routine. If it sounds complicated, just remember that it all comes down to one thing: listening to your body.

As you’ll keep moving forward, you will find out what recovery methods work the best for you.

The post Workout Recovery: It’s Actually Very Simple. appeared first on Roman Fitness Systems.

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#Workout Recovery: It’s Actually Very Simple.

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almajonesnjna · 6 years ago

Text

Workout Recovery: It’s Actually Very Simple.

There are many things to consider—beyond the time you spend in the gym—when trying to maximize your workouts.

Let’s take a closer look at the best post-workout recovery tips.

1. Get Enough Quality Sleep

When it comes to the importance of sleep, there’re no myths or exaggerations. The majority of healing and regeneration happen when we sleep.

Your muscle builds and repairs in your sleep.

Tip: Consider buying a quality mattress. It’s one of the best investments you can make for your body.

2. Nutrition

The next most important thing that helps you recover after a workout is nutrition. If your body is an engine, then food is your fuel to run efficiently.

A lack of protein will lead to impaired muscle gains, a lack of fats can disrupt your hormonal balance, and a lack of carbohydrates means you are depriving the body of its preferred source of energy.

3. Stay Hydrated

Drinking enough fluids is possibly one of the most neglected areas of a fitness regime.

Hydration is important because water helps with the digestion of the food and transport of nutrients around the body. (Your body is made up of 70 percent water.)

Lack of hydration can lead to fatigue, excess fluid retention, dry, and loss of strength.

4. Stretch

I know, I know. You know this…but then why aren’t you doing it?

Stretching after your workout helps realign your muscles back to their original state and therefore decreases the risks of stiffness in the days to come.

While there are a lot of conflicting studies on when is the best time to do each study, your recovery will go much better if you add stretching as part of your training plan.

5. Active Recovery

Light cardio or weight sessions have a lot of therapeutic effects on your nervous system. It may include anything from taking a walk to being active in, yes, the bedroom.

6. Get A Massage

When done correctly, massage therapy can have significant benefits on your recovery from a workout.

For best results it is recommended to get them on a regular basis, but even after one massage, you can expect a reduction in inflammation, improved blood circulation and release of any tightness.

Of course, there are less extreme types of massage available that are more comfortable and will still enhance your recovery after a workout.

7. Sweat It Out

They can also temporarily relieve pain due and help you relax after a workout.

It is very important to stay hydrated and drink more fluid than normal when you use a sauna, otherwise, you can run the risk of heat exhaustion and impede your overall performance.

8. Cold Water

Another great way to prevent sore muscles is through contrast water therapy. The idea is very simple: switch between hot and cold water repeatedly during your shower or bath.

Similarly to massages and saunas, this improves blood circulations, prevents muscle soreness, and can benefit your immune system.

It’s all very simple.

Recovery is an essential part of every fitness and workout routine. If it sounds complicated, just remember that it all comes down to one thing: listening to your body.

As you’ll keep moving forward, you will find out what recovery methods work the best for you.

The post Workout Recovery: It’s Actually Very Simple. appeared first on Roman Fitness Systems.

https://ift.tt/2Qy25lv

#Workout Recovery: It’s Actually Very Simple.

0 notes

ruthellisneda · 6 years ago

Text

Workout Recovery: It’s Actually Very Simple.

There are many things to consider—beyond the time you spend in the gym—when trying to maximize your workouts.

Let’s take a closer look at the best post-workout recovery tips.

1. Get Enough Quality Sleep

When it comes to the importance of sleep, there’re no myths or exaggerations. The majority of healing and regeneration happen when we sleep.

Your muscle builds and repairs in your sleep.

Tip: Consider buying a quality mattress. It’s one of the best investments you can make for your body.

2. Nutrition

The next most important thing that helps you recover after a workout is nutrition. If your body is an engine, then food is your fuel to run efficiently.

A lack of protein will lead to impaired muscle gains, a lack of fats can disrupt your hormonal balance, and a lack of carbohydrates means you are depriving the body of its preferred source of energy.

3. Stay Hydrated

Drinking enough fluids is possibly one of the most neglected areas of a fitness regime.

Hydration is important because water helps with the digestion of the food and transport of nutrients around the body. (Your body is made up of 70 percent water.)

Lack of hydration can lead to fatigue, excess fluid retention, dry, and loss of strength.

4. Stretch

I know, I know. You know this…but then why aren’t you doing it?

Stretching after your workout helps realign your muscles back to their original state and therefore decreases the risks of stiffness in the days to come.

While there are a lot of conflicting studies on when is the best time to do each study, your recovery will go much better if you add stretching as part of your training plan.

5. Active Recovery

Light cardio or weight sessions have a lot of therapeutic effects on your nervous system. It may include anything from taking a walk to being active in, yes, the bedroom.

6. Get A Massage

When done correctly, massage therapy can have significant benefits on your recovery from a workout.

For best results it is recommended to get them on a regular basis, but even after one massage, you can expect a reduction in inflammation, improved blood circulation and release of any tightness.

Of course, there are less extreme types of massage available that are more comfortable and will still enhance your recovery after a workout.

7. Sweat It Out

They can also temporarily relieve pain due and help you relax after a workout.

It is very important to stay hydrated and drink more fluid than normal when you use a sauna, otherwise, you can run the risk of heat exhaustion and impede your overall performance.

8. Cold Water

Another great way to prevent sore muscles is through contrast water therapy. The idea is very simple: switch between hot and cold water repeatedly during your shower or bath.

Similarly to massages and saunas, this improves blood circulations, prevents muscle soreness, and can benefit your immune system.

It’s all very simple.

Recovery is an essential part of every fitness and workout routine. If it sounds complicated, just remember that it all comes down to one thing: listening to your body.

As you’ll keep moving forward, you will find out what recovery methods work the best for you.

The post Workout Recovery: It’s Actually Very Simple. appeared first on Roman Fitness Systems.

https://ift.tt/2Qy25lv

#Workout Recovery: It’s Actually Very Simple.

0 notes

karenstavert-blog · 7 years ago

Link

Date: 2017-08-23 18:14:54

So many popular diet tips out there. Learn which food myths you should not follow. You can avoid a lot of these diet mistakes made both for losing weight & building muscle. In this video you'll find real diet tips to lose weight fast & the weight loss will be body fat. 🔥 FREE 6 Week Challenge: Fat Loss Calculator: Drink a lot of water, don't eat past 6, avoid carbohydrates, eat small meals, eat more frequently, eat a high protein diet, dont have carbs at night, raise your metabolism with spicy food, drink coffee, don't drink coffee, never skip breakfast, eat grapefruit, detox with apple cider vinegar, portion control, count calories, check if it fits your macros, use a food scale, eat fruits, don't eat fruits, allow yourself some dark chocolate, drink some wine, avoid the liquid calories, give up soda, drink ice cold water. There are so many diet tips in your face all the time it's so hard to know what's true and what's false. So in today's video I'm going to go over you the 5 diet tips that you should avoid and never do becuase some of these will actually make you fatter. Let's start with the very first one you never skip breakfast. You're told to never skip breakfast because breakfast is what "breaks the fast" and kick-starts your metabolism. The theory is that when you sleep your metabolism is in a slower state and in order to speed it up you have to have breakfast. Now its definitely true that your metabolism is in a slower since State when you sleep but as soon as you wake up you're going to start burning more calories just by being up and about. Skeptics still believe that you have to eat something to speed up your metabolism. Maybe this comes from the idea that digestion increases metabolism however the problem with this is that every time you digest your also taking calories in so even though you're burning calories digesting you're still taking in more than your burning. Some people also believe that breakfast helps stimulate your brain however it seems that skipping breakfast can help you avoid that midday crash and can help you avoid feeling lethargic all day. If you skip breakfast you're just going to be cutting some calories out of your diet and that's only going to help you burn more fat. Unless of course you're one of those people that will over eat later in the day because you skip breakfast. The bottom line is that breakfast is not mandatory. Studies back this up to. A study done in 2014 compared overweight adults that skipped breakfast and some that had breakfast. After 16 weeks there was no difference between the two groups. The next myth is that the only way to lose weight is to cut back on carbohydrates. The truth is that carbs come from all different sources and these different sources have different effects on your body. You can a hundred percent lose weight eating a complex carbohydrate diet. In fact Steve Reeves one of the original bodybuilders had a diet of close to 60% carbs and he was obviously in great shape. Carbs are not the enemy. Next we have the idea that eating after 6 or eating at night in general will make you fat. There is no time of the day where you're going to get fatter eating the same amount of calories that you would have eaten at a different time of the day. A lot of time people pig out at night which makes them fatter. I promise you you can go whole day without eating anything and just eat one big healthy meal at night and you'll lose weight. Watch out for the high calorie treats that you're having at night rather than restricting yourself from eating at night in general. Because again there are no special times of the day where your calories don't count and other times of the day where your calories count extra. This is a myth that is widespread and it's got to stop. The next myth is that fasting will make you lose muscle mass. This is funny because some studies suggest that intermittent fasting can actually help increase your muscle mass. It's also well known that fasting helps increase your testosterone. There was a study done in which participants ate the same amount of calories that they were used to except all in one big meal at night. These people actually lost body fat and had a modest increase in their muscle mass. Now I definitely believe it's going to be hard 4 a bodybuilder to eat enough food in one meal to increase muscle mass. they're probably going to have to eat more meals throughout the day to get in enough calories. However for most people that are just trying to gain some muscle fasting is a totally fine option. Another fasting myth is that your body will enter into a starvation mode and your metabolism will slow down. This is completely untrue. Your metabolism will slow down when you're in a calorie deficit no matter how many meals you eat.

0 notes

dietpillswatchdog · 7 years ago

Text

Top 10 Myths About Weight Loss

The scientific study of nutrition is essentially in its infancy, only being studied and researched thoroughly within the past 100 years. For example, it was only in 1912 that the term vitamin was coined. It is only within the last 60 years that the roles of vitamins and minerals in the body have been studied, and somewhat understood.

Because we are learning new things about nutrition and weight constantly, it is understandable that over the years, myths about weight loss have developed that just aren’t true. These myths are still often presented as facts, even if they have been conclusively disproven by research!

Below we unpack the truth behind the top 10 myths about weight loss.

1. Eating fat makes you fat

Quite often we see dietary fat and body fat confused and referred to interchangeably in forums, reviews, and even in supplement marketing. The idea that fat eaten in the diet becomes the fat stored in the body is incredibly prevalent, and fats being demonised over the years as the cause of the obesity epidemic hasn’t helped. As long as you are not consuming too many calories, eating fat will not make you fat.

Eating a high fat (and high protein), low carbohydrate diet can cause weight loss, as shown by numerous studies. Of course, these diets still need to be somewhat calorie restricted, the same as all weight loss plans. (Source: http://ift.tt/2wcPyxO & http://ift.tt/2jNk87a)

2. Eating carbohydrates makes you gain weight

Obviously eating too much of anything will make you gain weight over time, but this is primarily due to the total calorie count. Eating carbohydrates as a part of a calorie controlled diet will not lead to weight gain. There are numerous studies that show that people can eat carbohydrates and lose weight, if the diet is calorie controlled or portion controlled.

Want to make your carbohydrate choices healthier? Limit your simple sugar intake, and choose whole grain and wholemeal carbohydrates. For example, choosing brown rice and wholemeal bread and pasta over refined options. Try eating potatoes with the skins on to increase your intake of fibre.

3. Your weight loss will be consistent

Whenever you join a weight loss group, or download any weight loss app, you are asked how many pounds or kilograms you are going to aim to lose per week. Looking at this alone, it is easy to think that if you stick to a diet plan rigidly, then you will consistently lose 2lbs each week, and that to go a week without losing weight is to fail and let yourself down. This is certainly the approach taken by some weight loss groups, who shame the dieters who fail to lose weight between one meeting and the next.

The reality is though is that your weight loss chart is not going to be a straight line heading down steadily. A person’s weight can vary by as much as a few kilograms either way within a single day, due to various bodily functions including how much water weight a person is carrying. Muscle is also much denser than fat; if you are exercising regularly then you can expect your muscle mass to increase, which could even completely counteract your fat loss in some weeks.

Don’t just focus on the number on the scales as a goal; instead, focus on how your clothes fit, how you look in the mirror, and how fit and healthy you feel with each passing week.

Can’t ignore the scales? Try weighing yourself at the same time each day (such as after you get up but before breakfast) for consistency, and turning the stats into a graph. As long as the graph is broadly going down over time, you are on the right track!

4. People with obesity are unhealthy, thin people are healthy

Statistically, people who are obese have an increased chance of developing several chronic diseases, including type 2 diabetes, heart disease, and some cancers. However, there are thin people who develop these chronic diseases every year. Consider fitness as well; some people who have a healthy BMI may be incredibly unfit and never exercise, whilst someone whose weight indicates that they are obese could be very active.

Other markers of health can be improved by losing weight, but are not exclusively tied to obesity. For example, high blood pressure and high cholesterol levels are both associated with obesity, but are also influenced by stress, metabolic factors, genetics, and sometimes what seems to be luck of the drawer.

5. It’s more expensive to eat healthily

Whilst it is true that some of the most exotic and fashionable health foods and “superfoods” can be expensive, especially if they are hard to find or need to be imported, eating healthily does not need to be more expensive than your previous diet.

How you eat plays a big part in this. Fruit and vegetables will be much cheaper to purchase when they are in season; BBC Good Food offers a comprehensive table detailing when different foods are in season (and therefore at their cheapest and tastiest). This also applies to seasonally caught meat and fish.

Beans and pulses are also cheap options that are low in calories.

Researching and planning ahead will also help to make eating healthy as cheap as possible. There are plenty of Youtube channels that offer recipe tutorials for healthy and affordable meals.

6. Starving yourself is a good way to lose weight

Whilst intermittent fasting has been proven to be one way of losing weight, more extreme approaches, such as crash diets and starvation diets will not aid sustainable long-term weight loss.

Starvation diets can lead to nutritional deficits, which can lead to a whole host of health problems. By depriving your body of food, you also will have low energy levels and increased cravings for unhealthy foods; when you do give in to your hunger, you are more likely to eat unhealthily.

Finally, deprivation and starvation diets do not help to develop new healthy habits; this means that once you quit the diet and begin eating according to old habits, you will quickly regain weight. Starvation diets can also cause the body to lose muscle mass, as the body does not have enough fuel to maintain muscle; this leads to a lower metabolic rate, and ultimately, to future struggles with weight loss. Skipping a single meal is not going to lead to this, but if you are considering a diet that recommends eating hardly any calories per day, you should probably reconsider.

7. Foods labelled ‘low fat’ or ‘reduced fat’ are always a healthy choice

Fat has been demonised by much of the dieting industry, and food manufacturers pounced on this to launch various reduced fat, low fat, and fat-free products. However, some of these food manufacturers add extra sugar into their products to improve the taste, which just increases their calorie content again.

There is some oversight and regulations covering food labelling and how a product is described, but marketers find ways around these rules to suggest that products are healthy, even if they are not.

To be labelled as low-fat (in the UK and EU), for example, a product has to have 3 grams or less of fat per 100 grams. However, to be considered a “reduced fat” product, the new product only has to have 30% less fat than the original or comparable product.

So if a ready meal reduces its fat content from 30 grams per 100 grams down to 21 grams per 100 grams, it can technically advertise itself as having “reduced fat”, even though it is very high in fat overall. (Source: http://ift.tt/2uqusaO)

Consumers should always look at the nutrition and ingredient labels on their food, keeping an eye out for high sodium levels, high levels of saturated fats, and foods with added sugars.

8. Some foods have “negative” calories

The idea of negative calories is that the body uses more calories to chew and digest the food than the food contains, with celery being the most famous example of a negative calorie food.

Unfortunately, this just is not true! A large stick of celery contains around 10 calories, far more than are used to chew and digest the vegetable; celery has a lot of fibre, which means that it has a thermic effect of about 20% of the calorie content. This means that digesting each stick of celery burns around 2 calories. (Source: http://ift.tt/2x6NP9J)

Foods with different compositions require different amounts of energy to digest. Fats have a thermic effect of about 3 percent. If you consume 100 fat calories, only 3 calories will be spent digesting the fat. Fibrous vegetables and fruit have a thermic effect of about 20 percent, while proteins have a thermic effect of about 30 percent.

9. Breakfast is the most important meal of the day

Oddly enough, the evolution of breakfast has a long and complicated backstory. (Source: http://ift.tt/2fJZzZU) But the thinking that breakfast is the most important meal of the day comes from a marketer, Edward Bernays, whose job was to sell more bacon for his employers; he got a doctor to agree that a breakfast of bacon and eggs was healthier than a lighter breakfast, and then sent that statement to around 5,000 doctors for their signatures. He then got newspapers to publish the results of his petition as if it was a scientific study, leading to the view that breakfast is medically recommended (and increasing bacon sales in the process).

Studies have shown that skipping breakfast does not lead to weight gain, and new studies are suggesting that intermittent fasting (which features skipping breakfast) can aid weight loss. Read our article on the benefits of fasting for more information.

10. The number of calories you burn exercising, and exercises’ impact upon your weight loss

Studies have repeatedly shown that we over-estimate the value of our workouts significantly. One study even found that when asked to guess their own calorie burn, participants overestimated remarkably.

People who have exercised recently are more likely to indulge in compensatory behaviours as well. For example, they opt to take the elevator instead of the stairs, or buy a donut with their coffee, justifying the less active or unhealthier choice by reminding themselves (and others) that they have already been to the gym that morning. Making just one of these compensatory behaviours may be fine, but researchers believe that we often make numerous decisions like this per day, to the extent where we are essentially undoing all of our hard work in the gym.

The value of activity and exercise has definitely been overstated in relation to weight loss, but leading an active lifestyle has a plethora of benefits for the entire body and your general health.

The post Top 10 Myths About Weight Loss appeared first on Diet Pills Watchdog.

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0 notes

karenstavert-blog · 7 years ago

Link

Date: 2017-08-23 18:14:54

0 notes

karenstavert-blog · 7 years ago

Link

Date: 2017-08-23 18:14:54

So many popular diet tips out there. Learn which food myths you should not follow. You can avoid a lot of these diet mistakes made both for losing weight & building muscle. In this video you'll find real diet tips to lose weight fast & the weight loss will be body fat. ★ S U B S C R I B E: ▼ DOWNLOAD my WEIGHT LOSS CHECKLIST" (FREE download) 🔥Fat Loss Calculator: Drink a lot of water, don't eat past 6, avoid carbohydrates, eat small meals, eat more frequently, eat a high protein diet, dont have carbs at night, raise your metabolism with spicy food, drink coffee, don't drink coffee, never skip breakfast, eat grapefruit, detox with apple cider vinegar, portion control, count calories, check if it fits your macros, use a food scale, eat fruits, don't eat fruits, allow yourself some dark chocolate, drink some wine, avoid the liquid calories, give up soda, drink ice cold water. There are so many diet tips in your face all the time it's so hard to know what's true and what's false. So in today's video I'm going to go over you the 5 diet tips that you should avoid and never do becuase some of these will actually make you fatter. Let's start with the very first one you never skip breakfast. You're told to never skip breakfast because breakfast is what "breaks the fast" and kick-starts your metabolism. The theory is that when you sleep your metabolism is in a slower state and in order to speed it up you have to have breakfast. Now its definitely true that your metabolism is in a slower since State when you sleep but as soon as you wake up you're going to start burning more calories just by being up and about. Skeptics still believe that you have to eat something to speed up your metabolism. Maybe this comes from the idea that digestion increases metabolism however the problem with this is that every time you digest your also taking calories in so even though you're burning calories digesting you're still taking in more than your burning. Some people also believe that breakfast helps stimulate your brain however it seems that skipping breakfast can help you avoid that midday crash and can help you avoid feeling lethargic all day. If you skip breakfast you're just going to be cutting some calories out of your diet and that's only going to help you burn more fat. Unless of course you're one of those people that will over eat later in the day because you skip breakfast. The bottom line is that breakfast is not mandatory. Studies back this up to. A study done in 2014 compared overweight adults that skipped breakfast and some that had breakfast. After 16 weeks there was no difference between the two groups. The next myth is that the only way to lose weight is to cut back on carbohydrates. The truth is that carbs come from all different sources and these different sources have different effects on your body. You can a hundred percent lose weight eating a complex carbohydrate diet. In fact Steve Reeves one of the original bodybuilders had a diet of close to 60% carbs and he was obviously in great shape. Carbs are not the enemy. Next we have the idea that eating after 6 or eating at night in general will make you fat. There is no time of the day where you're going to get fatter eating the same amount of calories that you would have eaten at a different time of the day. A lot of time people pig out at night which makes them fatter. I promise you you can go whole day without eating anything and just eat one big healthy meal at night and you'll lose weight. Watch out for the high calorie treats that you're having at night rather than restricting yourself from eating at night in general. Because again there are no special times of the day where your calories don't count and other times of the day where your calories count extra. This is a myth that is widespread and it's got to stop. The next myth is that fasting will make you lose muscle mass. This is funny because some studies suggest that intermittent fasting can actually help increase your muscle mass. It's also well known that fasting helps increase your testosterone. There was a study done in which participants ate the same amount of calories that they were used to except all in one big meal at night. These people actually lost body fat and had a modest increase in their muscle mass. Now I definitely believe it's going to be hard 4 a bodybuilder to eat enough food in one meal to increase muscle mass. they're probably going to have to eat more meals throughout the day to get in enough calories. However for most people that are just trying to gain some muscle fasting is a totally fine option. Another fasting myth is that your body will enter into a starvation mode and your metabolism will slow down. This is completely untrue. Your metabolism will slow down when you're in a calorie deficit no matter how many meals you eat.

0 notes

karenstavert-blog · 7 years ago

Link

Date: 2017-08-23 18:14:54

So many popular diet tips out there. Learn which food myths you should not follow. You can avoid a lot of these diet mistakes made both for losing weight & building muscle. In this video you'll find real diet tips to lose weight fast & the weight loss will be body fat. ★ S U B S C R I B E: ▼ DOWNLOAD my WEIGHT LOSS CHECKLIST" (FREE download) 🔥Fat Loss Calculator: Drink a lot of water, don't eat past 6, avoid carbohydrates, eat small meals, eat more frequently, eat a high protein diet, dont have carbs at night, raise your metabolism with spicy food, drink coffee, don't drink coffee, never skip breakfast, eat grapefruit, detox with apple cider vinegar, portion control, count calories, check if it fits your macros, use a food scale, eat fruits, don't eat fruits, allow yourself some dark chocolate, drink some wine, avoid the liquid calories, give up soda, drink ice cold water. There are so many diet tips in your face all the time it's so hard to know what's true and what's false. So in today's video I'm going to go over you the 5 diet tips that you should avoid and never do becuase some of these will actually make you fatter. Let's start with the very first one you never skip breakfast. You're told to never skip breakfast because breakfast is what "breaks the fast" and kick-starts your metabolism. The theory is that when you sleep your metabolism is in a slower state and in order to speed it up you have to have breakfast. Now its definitely true that your metabolism is in a slower since State when you sleep but as soon as you wake up you're going to start burning more calories just by being up and about. Skeptics still believe that you have to eat something to speed up your metabolism. Maybe this comes from the idea that digestion increases metabolism however the problem with this is that every time you digest your also taking calories in so even though you're burning calories digesting you're still taking in more than your burning. Some people also believe that breakfast helps stimulate your brain however it seems that skipping breakfast can help you avoid that midday crash and can help you avoid feeling lethargic all day. If you skip breakfast you're just going to be cutting some calories out of your diet and that's only going to help you burn more fat. Unless of course you're one of those people that will over eat later in the day because you skip breakfast. The bottom line is that breakfast is not mandatory. Studies back this up to. A study done in 2014 compared overweight adults that skipped breakfast and some that had breakfast. After 16 weeks there was no difference between the two groups. The next myth is that the only way to lose weight is to cut back on carbohydrates. The truth is that carbs come from all different sources and these different sources have different effects on your body. You can a hundred percent lose weight eating a complex carbohydrate diet. In fact Steve Reeves one of the original bodybuilders had a diet of close to 60% carbs and he was obviously in great shape. Carbs are not the enemy. Next we have the idea that eating after 6 or eating at night in general will make you fat. There is no time of the day where you're going to get fatter eating the same amount of calories that you would have eaten at a different time of the day. A lot of time people pig out at night which makes them fatter. I promise you you can go whole day without eating anything and just eat one big healthy meal at night and you'll lose weight. Watch out for the high calorie treats that you're having at night rather than restricting yourself from eating at night in general. Because again there are no special times of the day where your calories don't count and other times of the day where your calories count extra. This is a myth that is widespread and it's got to stop. The next myth is that fasting will make you lose muscle mass. This is funny because some studies suggest that intermittent fasting can actually help increase your muscle mass. It's also well known that fasting helps increase your testosterone. There was a study done in which participants ate the same amount of calories that they were used to except all in one big meal at night. These people actually lost body fat and had a modest increase in their muscle mass. Now I definitely believe it's going to be hard 4 a bodybuilder to eat enough food in one meal to increase muscle mass. they're probably going to have to eat more meals throughout the day to get in enough calories. However for most people that are just trying to gain some muscle fasting is a totally fine option. Another fasting myth is that your body will enter into a starvation mode and your metabolism will slow down. This is completely untrue. Your metabolism will slow down when you're in a calorie deficit no matter how many meals you eat.

0 notes

karenstavert-blog · 7 years ago

Link

Date: 2017-08-23 18:14:54

So many popular diet tips out there. Learn which food myths you should not follow. You can avoid a lot of these diet mistakes made both for losing weight & building muscle. In this video you'll find real diet tips to lose weight fast & the weight loss will be body fat. ★ S U B S C R I B E: ▼ DOWNLOAD my WEIGHT LOSS CHECKLIST" (FREE download) 🔥Fat Loss Calculator: Drink a lot of water, don't eat past 6, avoid carbohydrates, eat small meals, eat more frequently, eat a high protein diet, dont have carbs at night, raise your metabolism with spicy food, drink coffee, don't drink coffee, never skip breakfast, eat grapefruit, detox with apple cider vinegar, portion control, count calories, check if it fits your macros, use a food scale, eat fruits, don't eat fruits, allow yourself some dark chocolate, drink some wine, avoid the liquid calories, give up soda, drink ice cold water. There are so many diet tips in your face all the time it's so hard to know what's true and what's false. So in today's video I'm going to go over you the 5 diet tips that you should avoid and never do becuase some of these will actually make you fatter. Let's start with the very first one you never skip breakfast. You're told to never skip breakfast because breakfast is what "breaks the fast" and kick-starts your metabolism. The theory is that when you sleep your metabolism is in a slower state and in order to speed it up you have to have breakfast. Now its definitely true that your metabolism is in a slower since State when you sleep but as soon as you wake up you're going to start burning more calories just by being up and about. Skeptics still believe that you have to eat something to speed up your metabolism. Maybe this comes from the idea that digestion increases metabolism however the problem with this is that every time you digest your also taking calories in so even though you're burning calories digesting you're still taking in more than your burning. Some people also believe that breakfast helps stimulate your brain however it seems that skipping breakfast can help you avoid that midday crash and can help you avoid feeling lethargic all day. If you skip breakfast you're just going to be cutting some calories out of your diet and that's only going to help you burn more fat. Unless of course you're one of those people that will over eat later in the day because you skip breakfast. The bottom line is that breakfast is not mandatory. Studies back this up to. A study done in 2014 compared overweight adults that skipped breakfast and some that had breakfast. After 16 weeks there was no difference between the two groups. The next myth is that the only way to lose weight is to cut back on carbohydrates. The truth is that carbs come from all different sources and these different sources have different effects on your body. You can a hundred percent lose weight eating a complex carbohydrate diet. In fact Steve Reeves one of the original bodybuilders had a diet of close to 60% carbs and he was obviously in great shape. Carbs are not the enemy. Next we have the idea that eating after 6 or eating at night in general will make you fat. There is no time of the day where you're going to get fatter eating the same amount of calories that you would have eaten at a different time of the day. A lot of time people pig out at night which makes them fatter. I promise you you can go whole day without eating anything and just eat one big healthy meal at night and you'll lose weight. Watch out for the high calorie treats that you're having at night rather than restricting yourself from eating at night in general. Because again there are no special times of the day where your calories don't count and other times of the day where your calories count extra. This is a myth that is widespread and it's got to stop. The next myth is that fasting will make you lose muscle mass. This is funny because some studies suggest that intermittent fasting can actually help increase your muscle mass. It's also well known that fasting helps increase your testosterone. There was a study done in which participants ate the same amount of calories that they were used to except all in one big meal at night. These people actually lost body fat and had a modest increase in their muscle mass. Now I definitely believe it's going to be hard 4 a bodybuilder to eat enough food in one meal to increase muscle mass. they're probably going to have to eat more meals throughout the day to get in enough calories. However for most people that are just trying to gain some muscle fasting is a totally fine option. Another fasting myth is that your body will enter into a starvation mode and your metabolism will slow down. This is completely untrue. Your metabolism will slow down when you're in a calorie deficit no matter how many meals you eat.

0 notes

karenstavert-blog · 7 years ago

Link

Date: 2017-08-23 18:14:54

So many popular diet tips out there. Learn which food myths you should not follow. You can avoid a lot of these diet mistakes made both for losing weight & building muscle. In this video you'll find real diet tips to lose weight fast & the weight loss will be body fat. ★ S U B S C R I B E: ▼ DOWNLOAD my WEIGHT LOSS CHECKLIST" (FREE download) 🔥Fat Loss Calculator: Drink a lot of water, don't eat past 6, avoid carbohydrates, eat small meals, eat more frequently, eat a high protein diet, dont have carbs at night, raise your metabolism with spicy food, drink coffee, don't drink coffee, never skip breakfast, eat grapefruit, detox with apple cider vinegar, portion control, count calories, check if it fits your macros, use a food scale, eat fruits, don't eat fruits, allow yourself some dark chocolate, drink some wine, avoid the liquid calories, give up soda, drink ice cold water. There are so many diet tips in your face all the time it's so hard to know what's true and what's false. So in today's video I'm going to go over you the 5 diet tips that you should avoid and never do becuase some of these will actually make you fatter. Let's start with the very first one you never skip breakfast. You're told to never skip breakfast because breakfast is what "breaks the fast" and kick-starts your metabolism. The theory is that when you sleep your metabolism is in a slower state and in order to speed it up you have to have breakfast. Now its definitely true that your metabolism is in a slower since State when you sleep but as soon as you wake up you're going to start burning more calories just by being up and about. Skeptics still believe that you have to eat something to speed up your metabolism. Maybe this comes from the idea that digestion increases metabolism however the problem with this is that every time you digest your also taking calories in so even though you're burning calories digesting you're still taking in more than your burning. Some people also believe that breakfast helps stimulate your brain however it seems that skipping breakfast can help you avoid that midday crash and can help you avoid feeling lethargic all day. If you skip breakfast you're just going to be cutting some calories out of your diet and that's only going to help you burn more fat. Unless of course you're one of those people that will over eat later in the day because you skip breakfast. The bottom line is that breakfast is not mandatory. Studies back this up to. A study done in 2014 compared overweight adults that skipped breakfast and some that had breakfast. After 16 weeks there was no difference between the two groups. The next myth is that the only way to lose weight is to cut back on carbohydrates. The truth is that carbs come from all different sources and these different sources have different effects on your body. You can a hundred percent lose weight eating a complex carbohydrate diet. In fact Steve Reeves one of the original bodybuilders had a diet of close to 60% carbs and he was obviously in great shape. Carbs are not the enemy. Next we have the idea that eating after 6 or eating at night in general will make you fat. There is no time of the day where you're going to get fatter eating the same amount of calories that you would have eaten at a different time of the day. A lot of time people pig out at night which makes them fatter. I promise you you can go whole day without eating anything and just eat one big healthy meal at night and you'll lose weight. Watch out for the high calorie treats that you're having at night rather than restricting yourself from eating at night in general. Because again there are no special times of the day where your calories don't count and other times of the day where your calories count extra. This is a myth that is widespread and it's got to stop. The next myth is that fasting will make you lose muscle mass. This is funny because some studies suggest that intermittent fasting can actually help increase your muscle mass. It's also well known that fasting helps increase your testosterone. There was a study done in which participants ate the same amount of calories that they were used to except all in one big meal at night. These people actually lost body fat and had a modest increase in their muscle mass. Now I definitely believe it's going to be hard 4 a bodybuilder to eat enough food in one meal to increase muscle mass. they're probably going to have to eat more meals throughout the day to get in enough calories. However for most people that are just trying to gain some muscle fasting is a totally fine option. Another fasting myth is that your body will enter into a starvation mode and your metabolism will slow down. This is completely untrue. Your metabolism will slow down when you're in a calorie deficit no matter how many meals you eat.

0 notes

karenstavert-blog · 7 years ago

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Date: 2017-08-23 18:14:54

So many popular diet tips out there. Learn which food myths you should not follow. You can avoid a lot of these diet mistakes made both for losing weight & building muscle. In this video you'll find real diet tips to lose weight fast & the weight loss will be body fat. ★ S U B S C R I B E: ▼ DOWNLOAD my WEIGHT LOSS CHECKLIST" (FREE download) 🔥Fat Loss Calculator: Drink a lot of water, don't eat past 6, avoid carbohydrates, eat small meals, eat more frequently, eat a high protein diet, dont have carbs at night, raise your metabolism with spicy food, drink coffee, don't drink coffee, never skip breakfast, eat grapefruit, detox with apple cider vinegar, portion control, count calories, check if it fits your macros, use a food scale, eat fruits, don't eat fruits, allow yourself some dark chocolate, drink some wine, avoid the liquid calories, give up soda, drink ice cold water. There are so many diet tips in your face all the time it's so hard to know what's true and what's false. So in today's video I'm going to go over you the 5 diet tips that you should avoid and never do becuase some of these will actually make you fatter. Let's start with the very first one you never skip breakfast. You're told to never skip breakfast because breakfast is what "breaks the fast" and kick-starts your metabolism. The theory is that when you sleep your metabolism is in a slower state and in order to speed it up you have to have breakfast. Now its definitely true that your metabolism is in a slower since State when you sleep but as soon as you wake up you're going to start burning more calories just by being up and about. Skeptics still believe that you have to eat something to speed up your metabolism. Maybe this comes from the idea that digestion increases metabolism however the problem with this is that every time you digest your also taking calories in so even though you're burning calories digesting you're still taking in more than your burning. Some people also believe that breakfast helps stimulate your brain however it seems that skipping breakfast can help you avoid that midday crash and can help you avoid feeling lethargic all day. If you skip breakfast you're just going to be cutting some calories out of your diet and that's only going to help you burn more fat. Unless of course you're one of those people that will over eat later in the day because you skip breakfast. The bottom line is that breakfast is not mandatory. Studies back this up to. A study done in 2014 compared overweight adults that skipped breakfast and some that had breakfast. After 16 weeks there was no difference between the two groups. The next myth is that the only way to lose weight is to cut back on carbohydrates. The truth is that carbs come from all different sources and these different sources have different effects on your body. You can a hundred percent lose weight eating a complex carbohydrate diet. In fact Steve Reeves one of the original bodybuilders had a diet of close to 60% carbs and he was obviously in great shape. Carbs are not the enemy. Next we have the idea that eating after 6 or eating at night in general will make you fat. There is no time of the day where you're going to get fatter eating the same amount of calories that you would have eaten at a different time of the day. A lot of time people pig out at night which makes them fatter. I promise you you can go whole day without eating anything and just eat one big healthy meal at night and you'll lose weight. Watch out for the high calorie treats that you're having at night rather than restricting yourself from eating at night in general. Because again there are no special times of the day where your calories don't count and other times of the day where your calories count extra. This is a myth that is widespread and it's got to stop. The next myth is that fasting will make you lose muscle mass. This is funny because some studies suggest that intermittent fasting can actually help increase your muscle mass. It's also well known that fasting helps increase your testosterone. There was a study done in which participants ate the same amount of calories that they were used to except all in one big meal at night. These people actually lost body fat and had a modest increase in their muscle mass. Now I definitely believe it's going to be hard 4 a bodybuilder to eat enough food in one meal to increase muscle mass. they're probably going to have to eat more meals throughout the day to get in enough calories. However for most people that are just trying to gain some muscle fasting is a totally fine option. Another fasting myth is that your body will enter into a starvation mode and your metabolism will slow down. This is completely untrue. Your metabolism will slow down when you're in a calorie deficit no matter how many meals you eat.

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