The other day that I had to listen to someone lecture on the loss of weight and fitness, and while he was able to keep my language, it is only with great effort. This person had tried to meet an expert but just regurgitated information found in a typical gym of the magazine or listening about how people in gyms, and the problem is that most of the information is only partially true or just bad.
One of the problems with a lot of information common which are regurgitated is that it is true, but the only true in certain situations, or if you only use some of the definitions. There are many things that only are met if you use a very careful review of the results of the survey and gets even worse when you consider that most of the common knowledge of fitness, there is no real scientists doing real impartial investigation, but the companies contracted by the food industry and ability to conduct 'scientific' studies only to demonstrate that their products work as advertised.
One of the incredibly misleading things who study these search firms make a fat loss or building muscle is to use only healthy aged 18 to 25 people. What people don't realize, is that people in these age groups are so lupuladas to human growth hormone and other mechanisms of natural growth that almost any fitness program will do. The brand of "scientific", these young people take anyone who is building muscle or a weight loss product is tested, then subjected to a diet reduced in calories and go and work a few days a week, usually with a personal trainer and guess what... every 20 years who ate less and exercised lost fat and gained muscle... then you have to work the new product! It is very misleading to the general public but this type of tests that are paid for a specific outcome that produces most of the knowledge of weight loss and fitness-shaped 'experts' are today spit.
One of my favorite of nutritionists is name Brad Pilon. He worked as Director of research and development for one of the largest companies to supplement in the world and ended up leaving in DISGUST over the amount of corruption in the industry. On and he saw supplement companies coming out with new products and then buy the laboratory results to illustrate the new product. Be an insider of the industry of training and experience to understand the real science that is made, he has dedicated his life to the understanding of the garbage that is thrown by the fitness industry. Much of the following information comes from the reading of his books (such as education, I got to become a certified personal trainer, certified nutritionist for fitness, CFN and CPT) then double check your sources that fortunately gives you and encourage you to check.
Here are five myths everyone else is regurgitating and real scientific truth behind them. It is noted that the information I give here assume that you are perfectly healthy. There are certain diseases that cause various systems of your body to act abnormally and two-speed up or slow down your metabolism.
“Myth1: If you don't eat it regularly you enter starvation mode and your body eats or stored each and everything you eat because she thinks that food is no longer available."
Truth: There is some truth to this topic, but here is the truth as it applies to weight loss... your body is not stupid or suicidal, if you have to burn fat your body will burn, he begins to consume lean mass. In addition, this myth has a look very short vision of how to use his body. When you look at weight loss should not measure overnight, but at least every week.
Its weight varies on the day the day with your hydration level, so it is very difficult to draw reliable conclusions about the loss of weight on a daily basis. You can hit the scales in the morning and see who won two books when in fact you lose one pound of fat but had an abnormally high amount of water the day before or consume a lot of sodium. Remember that the typical water bottle is a pint, and "a pint's a pound the world." If it is weighed and then drink a bottle of water and step on the scale will win a book but not getting any fat.
If you look at the results of the week, you have enough data to really reach a conclusion. Let's say that, by the Monday argument, your body panic and end up store more of what presents itself as fat as you would normally. When your body becomes turning things back to normal and even outdoors. If while he's hallucinating Monday, on Friday or Saturday will be normalized to. So, if through periods where do not consume much CAN store a major number of little to eat, but if it happens even out over time, and again, your body decomposes and consume the fat of the body if necessary. "Starvation" mode, as it is widely spoken in the fitness industry, is a myth.
The only time where it is real starvation mode is if you are completely off excess body fat. If you publish a person starving in Africa and give you a cheeseburger, because he's really hungry, your body will store everything you can and defecate only a small part of it. It is important to understand that in a healthy person, PROLONGED FASTING LEADS to KETOSIS is what happens when a person is not a wide range of calories in the bloodstream, the cells of the muscle or liver to your needs and begins to break down the body stored fat for energy, HUNGRY which occurs AFTER you exceed the excess body fat and your body is forced to start breaking the lean energy for survive.
The other way that your body will store a quantity abnormally high something is if you something that hasn't had in a long time. For example, many people who Atkins and restricted carbohydrate diet out CARB when they left the program. Since their bodies have no carbohydrates at a time when their body detected their stored them and this has led to cases of heart attack.
The typical American has enough body fat to fuel your body for 4-5 days. This means that if the typical American has stopped eating Monday your body has stored enough fat to feed at least until Thursday or Friday. Thursday or Friday is when exhaust their excessive fat reserves, only then the body into "starvation" mode and consumes the lean mass.
If you have more body fat than the typical American can last even longer. One morbid person, more than 300 pounds can go months, a survivor of body fat until it runs out and the person needs to consume lean mass.
There is another problem with the studies on the young. If a laboratory conducts a study on the effects of fasting they choose are generally in good health they are quite thin. These skinny have only enough body fat that will last a few days until they begin to starve, and the conclusion is that fasting is bad for you after a very short period of time. The truth for a healthy person is that the young can be very beneficial, and for a healthy young person, especially intermittent fasting can be a very effective way to lose excess body fat.
"1 myth: If you don't eat it regularly you enter starvation mode and your body eats or stored each and everything you eat because she thinks that food is no longer available."
Truth: There is some truth to this topic, but here is the truth as it applies to weight loss... your body is not stupid or suicidal, if you have to burn fat your body will burn, he begins to consume lean mass. In addition, this myth has a look very short vision of how to use his body. When you look at weight loss should not measure overnight, but at least every week.
Its weight varies on the day the day with your hydration level, so it is very difficult to draw reliable conclusions about the loss of weight on a daily basis. You can hit the scales in the morning and see who won two books when in fact you lose one pound of fat but had an abnormally high amount of water the day before or consume a lot of sodium. Remember that the typical water bottle is a pint, and "a pint's a pound the world." If it is weighed and then drink a bottle of water and step on the scale will win a book but not getting any fat.
If you look at the results of the week, you have enough data to really reach a conclusion. Let's say that, by the Monday argument, your body panic and end up store more of what presents itself as fat as you would normally. When your body becomes turning things back to normal and even outdoors. If while he's hallucinating Monday, on Friday or Saturday will be normalized to. So, if through periods where do not consume much CAN store a major number of little to eat, but if it happens even out over time, and again, your body decomposes and consume the fat of the body if necessary. "Starvation" mode, as it is widely spoken in the fitness industry, is a myth.
The only time where it is real starvation mode is if you are completely off excess body fat. If you publish a person starving in Africa and give you a cheeseburger, because he's really hungry, your body will store everything you can and defecate only a small part of it. It is important to understand that in a healthy person, PROLONGED FASTING LEADS to KETOSIS is what happens when a person is not a wide range of calories in the bloodstream, the cells of the muscle or liver to your needs and begins to break down the body stored fat for energy, HUNGRY which occurs AFTER you exceed the excess body fat and your body is forced to start breaking the lean energy for survive.
Myth2: "If you are diet need focused on eating protein because protein builds muscle and burns fat."
Truth: Proteins, carbohydrates, and lipids are the three main macronutrients (source of calories) and not to cancel a part of the rock, paper, scissors. Protein intake CAN support fat loss three ways. The first way is that protein CAN support muscle growth (if there are the necessary calories and muscle growth is stimulated through work or damage) and because muscle cells need more calories than fat cells to survive the muscle more you have more calories than you burn overall. However, it should be noted that a pound of muscle requires between 6 and 13 calories per day to stay alive (based on current results), so that even if you put special edition 20 pounds of muscle you only to the top of your necessary daily calories between 120 and 260 calories per day, which is a pretty small amount.
The second advantage protein CAN provide fat loss is through the expansion of time of digestion. Lipids and carbohydrates of the output of carbon of the stomach in less than an hour once consumed normally, but eating proteins, lipids and carbohydrates can offer something slower break the body and will be 3 to 4 hours until that last food leaves the stomach. Where this CAN be an advantage is that eating protein you can get your stomach to release the food in your body for a long period of time and this can keep your sugar level in the blood of riveting and stay more level. More information on this subject in myth 3.
The third way is that the protein is more difficult for your body to break down, so you burn more energy to deal with it. I've heard claims that, due to the greater amount of energy needed to digest protein, eat a big protein packed breakfast was equal to 3-4 miles in terms of energy running expenditure, but the problem is that, even if it takes more energy to process proteins not necessarily equivalent to a fat loss. What determines fat loss is the number of calories that you eat within a 24 hour period or within a week against their total expenses. Eat more protein can increase your TEF (explained in the myth 3) and, when it is combined with the quantities of your BMR and (also explained in myth 3) can lead to an increase in fat loss, but not the actual protein itself which is responsible for the burning extra fat that could be.
A place where this myth is a mistaken notion what protein is and does, and there are also studies that could be read as support for this myth. Studies have looked at the weight loss in people who ate greater and the least amount of protein in their diet and the majority concluded that the more protein to eat more fat tends to lose. The problem is that if you look at studies closely you will see that those eating more protein filled with protein-rich foods and therefore ate much fewer carbohydrates and fats and consume fewer total calories. It is the reduction in the consumption of carbohydrates, lipids, and calories in general that lead to weight loss.
The last thing I will say about that is that there is nothing wrong with eating a high protein diet to try to lose weight and there is evidence suggesting that it may be a good idea. The growing consumption of protein in the studies mentioned participants feel fuller, faster and make feel longer? Yes, he did. Is it suggests eating more protein while you are trying to lose fat is a good idea? Yes, provided that you eat fewer carbohydrates carbon and fats that you consume fewer calories than everyday needs.
Thus, the protein CAN have an effect that supports your efforts to eat less and protein CAN have an effect that is compatible with your general weight loss goals. Protein, however, in itself and not build muscle or burn fat.
Myth 3: "for less weight, 4 small meals of the day, need to eat" or "5 meals for the small day to day," or "6 small meals of the day," or "7 'small' meals or"eat every 3-4 hours throughout the day." Or,-eat frequently to feed the furnace and load your metabolism to eat all day. Or, ' otherwise comes every 3 to 4 hours go to the mode of hunger and Satan climb you from the depths of hell and claim your soul in their hands a lot. "
Truth: Ok, was just a little dramatic in the last but just try to match with the attitude where these ideas wear out as Gospel by the fitness and weight loss industry. When people see that eating only one or two meals a day and I'm a strong supporter of intermittent fasting people look at me as they try to understand how I'm still alive. This is a good example of the fact of this fi repeat something of enough times that people will start to be considered real...
We already talked about the absurdity of the "starvation" mode so let's talk about the need to eat several small meals throughout the day.
First of all, it should be noted that studies that tested this method to lose weight definition a "meal" as something consumed, liquid or solid, more 45 calories. By what studies in this method several small meals that they do not have people stop and eat a traditional meal 5 or 6 times a day. Three traditional foods for the day and have two or three dishes that may have consisted of a small handful of nuts or even a drink low calorie. That said, we see the ins and outs of this theory.
If you eat a "feed" that is unless there is a change (for the purposes of this work saying that means change 'serve') of each protein, carbohydrates and fats takes 3 to 4 hours to leave the stomach and if repeat this every 3 to 4 hours, your body will be digesting food throughout the day, or at least during the hours of the day. This way you're made two benefits; firstly by having the food leaves the stomach gradually COULD prevent an increase in the levels of insulin and insulin is a hormone that tells your body to store energy, did not have a point less than a signal to keep food that you eat. Low insulin levels mean less food which comes from the EAT is stored as fat and will be burned for it, energy or through you and at the end in the toilet last.
The second advantage is to distribute the food slowly, keep enough blood sugar levels throughout the day. If the blood glucose is greater than 120 milligrams per deciliter, you have an increase in insulin and if your blood sugar is less than 80 milligrams per deciliter feel hunger. The thought is that by keeping your sugar in the blood between 80 and 120 milligrams per deciliter are stored less of what you eat and feel less hungry.
It sounds good, but is it good? We're going isn't bad.
If you like to eat this way, then you must follow, but it is simply not necessary. This type of real benefits of diet is not physiological and behavioral. Many people find that focusing on the Assembly previously planned a meal to think about eating less and find that you can stick to a diet better. People tend to find who are already eaten several times in the day are less hungry, but it's because his blood sugar is maintained to level or because constantly eats? Is - this two?
There is nothing wrong with that but is not only the right to weight loss "experts" claim that is not, nor has the advantages that say that it necessarily.
We already know that the 'experts' are wrong when they say that if you don't eat several small meals a day that you will have "starvation mode" and the world will end, but also say that eating it increases your metabolism. They say that their metabolism is like an oven and must continue to feed the furnace to keep your metabolism and burn calories. Is this true? Yes and no (but in the context, most don't).
There is the end of things which is assumed that "Moose, your metabolism" will not see in your metabolism. Metabolism is the process where the body builds things and turn things to keep you alive. How the term is used in the fitness industry's rate of burning calories. It is a very narrow definition of metabolism, but you are going to use.
In the use of this definition, there are three things that regulate how many calories you burn day (again, assuming that you is healthy). These things are your basal metabolism (BMR), its activity index (AI) and the thermogenic effect of food (TEF). All the Lo_que means that your body energy expenditure in only three things: 1) performs bodily functions that keep you alive, 2) you have to move and 3) digest food and transformation of energy.
Your basal metabolism (BMR), this is how many calories you need to do nothing more to run your body and kept alive for 24 hours. If you were in a State of coma is the number of calories burned in a day. It does not consider another thing that keeps you alive.
Its activity index (AI) is all the moves you make in a day. It is all the movements that the average person is living alone, like yawning and walking, as well as any supplement deliberate exercise how to run, do sport or go to the gym.
The thermogenic effect of food (TEF) is the energy that is needed to digest and everything that comes from treatment and has already spoken on this a bit when talking about protein.
These three components make up metabolism and determine the number of calories burned in a day. Most of them what is asking for an increase in your metabolism (such as pills) just as his heart of Tin more quickly and increase them HAVE. Eat more protein increases slightly the FET.
So where in this math to eat 6 times a day speed up something? Take a fixed amount of food and consume in the 6 meal with 3 not affects your BMR and since then is the same exact amount of food that does not really affect your AI or EFT or.
The way that they get away with saying that eating increases the metabolism is because there is no truth "police" in weight loss and in a very small way or not. If you eat what your body needs to digest and take energy so you metabolize something and for those minutes are increasing their spending net energy, but in a way that is not necessarily important.
Your metabolism going all day and don't stop until death. Since your body spends most of its energy on your BMR, just to keep alive, the more significant to increase or decrease must weigh more or less, so it has more or less to keep alive.
It comes also to eat less, consume fewer calories, is the secret to losing weight. If walking on a treadmill for an hour and burn 300 calories you just spend a lot of energy, an hour of your time and your body CAN now have 300 calories to compensate. But if, instead of going to the allure of gym who come in one day and decides to change the small effort of soft diets and eating muffins twice during the day, who couldn't cut 800 calories from your diet.
If you need 1500 calories a day to deal with life, burned 350 others spend all day and another 120 Digest means of foods you need calories 1950 to this day here. If cut the muffins and soda who took in 1150 your body that gets their missing calories 800 because mathematics is mathematics. Since a pound of fat contains approximately 3500 calories, if he did it for 7 days you lose more than one book and a half.
Although very beneficial exercise is not a very effective way to lose fat. You can go to the gym and kill every day but you eat less than you really need to not lose fat. The profit for the year has, in terms of weight loss, is in "body contouring". Through exercise can build muscles and develop a strong, toned figure who can find out fat loss.
One thing to note before the closure of this myth is that most human of human existence only ate once, maybe twice, a day. There is no real food three times a day and that we do today is simply a social Convention. Thousands of people years hunted and fed every day, spend a lot of energy, and then at the end of the day we sit and eat a great meal and he did very well.
The Spartan army, one of the most effective military forces in history, ate one meal a day. March train and fight all day and shortly before going to bed and eat a very fat stew containing the animal to charge fired from blood to publicize the evil...
Many people try to disturb the water to sell products and discover the secrets of fat loss but still cannot escape the simple truth, that fat loss is math: calories compared to the calories, too, which means eating less.
NOTE: Just so there is no confusion that I do not have to eat several small meals throughout the day is bad, the fact is that a lot of people get the benefits from it. Eat small things all day and have all their meals planned pre-made a lot of people it allows them not eating too much and is to stick to your diet. If you are sensitive to the low blood sugar this way of eating is probably right for you. There are many benefits to eating this way; my point is that it is not that the great need of the fitness industry establishes that. Some time can help you follow a diet, consume fewer calories and feel less not hungry not "supercharge" your metabolism and burn more calories and eat everything that once. While it is technically true that whenever you eat something that increases your metabolism for a time, the increase of metabolism occurs simply because you ask your body to do more than work. It's the same increase in metabolism which would suffer if she was coming out of a wheelchair and walked across the room since now, you ask your body to do more work in relation to where they were sitting on a Chair.
It comes to 1500 calories from their diet and takes his body 130 calories of energy to digest and treat it, no matter if just this food simultaneously or in small amounts throughout the day, your body expends still 130 calories to digest and process food.
Myth 4: Not eating just before going to bed, because given that your body has no energy while you sleep, do not store it as fat.
Truth: there is a very wide myth of who is and is not a myth. First I heard years watching a documentary about the sumo wrestlers eat a big meal and then make a NAP then because they believed "sleep after eating basa in bulk.
Firstly, you need energy while you sleep. While you sleep, your body is still walking from work to keep you alive and in good health. There are even the "experts" who suggest that you should eat a light meal just before going to bed to keep your blood sugar levels in the blood while you sleep.
It is true to save more of it comes because when you are asleep, there are few see extra with all the energy you put into your body. A lot of what you eat will be stored as fat, but for the majority of the people once again, you wake up and start the next day.
If you need 2,000 calories per day to maintain your current weight and you consume 1000 in the morning, then the other 1000 just before going to sleep that there will always be consumed 2000 to this day here. Of course, because you don't eat in total 2,000 calories during the day at the precise moment wherever your body needs his body shot that cells need the energy stored in the muscle, but then put the do not need when you eat here. Once again, your weight daily, but rather something each week.
Many people have noticed that if they do not eat before you go to sleep to actually lose weight. I have, I've noticed that if do not eat after 19:00 can easily lose weight, but it's because I'm used to consuming more calories later in the night.
Myth 5: "a calorie is a calorie" or "not all calories are equal" or "body treats different calories differently."
Truth: Brad Pilon put very concise when he said:
"A calorie is a measure of energy. A calorie by definition should, therefore, be a calorie, similar to a thumb is by definition and inches and a book by definition is a book".
Says: 'the controversy about the different nutritional theories arise also semantics and the limitation of language that makes science." This is the case.
Claim time and many times that and it becomes not resolved is because, technically, both sides of the debate are right. The problem is that they are different arguments. The truth is that a calorie is a calorie and will always; all calories ARE equal. However, when people support a "calorie is not a calorie" what they're really trying to argue, is that the macronutrients are different, which is true.
Macronutrients are substances that the body derives from calories of them. There are three form main macronutrients: proteins, carbohydrates, and lipids (alcohol is also can be considered a macronutrient). When they are not the same, in that it is the protein and carbohydrates contain 4 calories per gram (current estimates), all FAT contains 9 calories per gram. Fat is also more absorbs quickly and more easily of the macronutrients that are can eat since anyone who needs your body to break down and convert them first.
When people say that all calories are not equal, or that their body is different calories differently argue, is that if you eat one piece of 500 calories of meat that your body will react differently if you eat 500 calories consumed him. It is absolutely true. The cake be mainly fat and sugar is left in the stomach in 40 minutes about, cause an increase in insulin levels cause to store more of it, and since you don't have to convert FAT in your body fat cake will have to do less work (burn less calories) to compile and process of the cake. The piece of meat, on the other hand, will have up to two hours to leave the stomach, does not cause an increase in insulin levels (although the protein can do it), and your body will that break down into glucose and fatty acids. So even though it might take 15 calories of energy for the collection and process of the pie you can take 50 calories to do the same thing with the piece of meat.
The piece of meat will be more acidic amino in which allows you to absorb more of its nutritional value... So the piece of meat has more than one network of nutritional value, don't point your blood sugar, feel you more complete already and takes more time and calories to digest. It is true that your body tries to macronutrients differently; but, at the end of the day, you eat 500 calories somehow.
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