FRIDAY LIE DAY

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FRIDAY LIE DAY!!!

Trying your best to eat healthily and lose weight, but still not seeing any results? Perhaps you’re falling for one of these common told myths. Don’t become a victim of diet fads, trends or myths. Today some diet myths are revealed – hopefully you haven’t fallen for any of these; and if you have, now you know it’s  time to change your approach!

Myth 1: Drinking more than 2L of water a day will help you lose weight and flush out toxins.

Truth: Drinking too much water can actually be bad for your health, resulting in a condition termed water intoxication. This can lead to severe kidney and liver problems. The condition is brought about when a large amount of water is consumed in a short period of time, the kidneys cannot flush out the water fast enough and the water concentration of the blood becomes dangerously high. Drink water only when you are thirsty. And when you are thirsty, rather drink water than fizzy drinks, coffee, etc.

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Myth 2: Does more protein build more muscle?

Truth: According to health experts, protein recommendations for strength training are 1.2 to 1.4 for increasing strength and 1.5 to 1.7 for muscle hypertrophy. While extra protein might work for those exercising to optimal levels, it won`t help those involved in low to moderate intensity workouts.

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Myth 3: Low-fat or fat-free means low calories.

Truth: Even though a gram of fat contains 9 calories and a gram of protein or carbohydrate only contains 4 calories, don’t assume all low-fat and fat-free foods are low in calories. Many low-fat and fat-free foods are actually high in calories because sugar and refined starches have been added to them to make up for the lost fat. Don’t just check the fat content of your food, it is also recommended to look at the number of calories.

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Myth 4: Skim and low-fat milk have less calcium than whole milk.

Truth: Skim and low-fat milk actually have more calcium than whole milk because the calcium is in the watery part of the milk, not the creamy part.

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Myth 5: Exercising While Hungry.

Truth: Exercising when you’re hungry not only doesn’t cause your body to burn fat exclusively, if it lacks enough available carbohydrates to burn for fuel, your body will begin to use muscle tissue instead. Burning muscle decreases your metabolism and makes weight loss less, not more, likely.

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 Myth 6: Eating breakfast makes me hungrier therefore I eat more. This makes me gain more weight.

Truth: Yes, it is true that eating breakfast makes you more hungry throughout the day. This is because by eating breakfast you kick start your metabolism which means ultimately burning more calories during the day due to an increased metabolism.

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Myth 7: Drink lots of fruit juice, as long as it’s pure.

Truth: Fruit juice is concentrated, dissolved fructose (70%) and glucose (30%). The average 200ml pure juice contains approximately six fruits. The human body copes well with small amounts of fructose and glucose from eating single servings of fresh fruit, where the pulp slows down rapid absorption of these simple sugars. Juices place a burden on the body to produce insulin in an effort to cope with large amounts of quickly absorbable sugars. In other words, eat your fruit, don’t drink it.

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Myth 8: Drinking water/coke while eating will influence digestion of your stomach contents.

Truth: The most that drinking while eating will do is to make your stomach feel fuller quicker. However, fluid intake (gas cooldrink vs water) will have no effect on the breakdown of food as the PH of your stomach acid is s high that it is not possible for you to drink enough of this fluid to have any influence on digestion.

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Myth 9: The colder the water is that you’re drinking, the quicker you will lose weight.

Truth: now it all sounds very believable, that your body needs to heat up the water in order for it to be the same temperature as your body. Thus, energy is used which will result in weight loss.

LIES! Your body is designed to perform such functions efficiently, requiring minimal energy expenditure. The amount of energy required for your body to heat the water is absolutely insignificant.

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Myth 10: Cream crackers, rice cakes and popcorn are ‘free foods’.

Truth: Firstly,the need for free foods means that your diet has little satiety value, or you’re stimulating glucose and insulin spikes in a self-perpetuating cycle by means of bad eating habits.

Secondly, no refined starch-based foods are ‘free’. The term ‘free’ refers to the low-kilojoule content of these foods, but by frequently eating ‘free’ starches, you’re stimulating insulin production, and again, putting your body in fat-storage mode. This has little to do with kilo joules  .

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Myth 11: The less you eat, the more weight you`ll lose!
Truth: It is absolutely wrong! Skipping meals, or even cutting energy intake to extremely low levels may seem like a good weight-loss strategy but it will backfire as our body tries to conserve as much energy as possible. While you may appear to lose weight, much of this will be water! You`ll also lose muscle tissue as our starving body clings to its precious fat reserves. And as the muscle burns more energy than fat, our metabolism will be slower and you`ll gain more weight.

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Myth 12: Jelly babies and marshmallows are fat free, and not fattening.

Truth: The food industry knows you confuse fats and sugars, and exploits this. If you think you can regularly, safely indulge in a packet of “fat free” jelly babies while you’re trying to lose weight, you’ve fallen in the trap. These products might be fat free, but contain concentrated sugar, with a high insulin-stimulating action. High insulin release is exactly what you want to avoid if you want lasting success with weight loss.

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Myth 13: Apple cider vinegar breaks down fats.

Truth: The only thing apple cider vinegar breaks down is the lining of your stomach. It will not make you thin, and what’s more, it could cause stomach ulcers if the vinegar is taken on a regular basis.

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Just realised you’re doing it all wrong??

Contact one of our health and fitness professionals for some assistance. We can help you create a healthy eating program specific to your needs and goals:

Something which is realistic and maintainable;

Something which is a life changing;

A life long lifestyle improvement.

“Start your change” with Fit4u! 

Contact us: train@fit4u.co.za