Atkins, Paleo, Light products – what haven’t we tried to finally get fit for the summer and reach our desired weight … What really helps and what is just a big diet lie?
The same game every year: The warm days are getting closer and suddenly you start thinking about the “Beach Body” again … According to the British bestselling author and health journalist Dr. Michael Mosley, a reduced calorie diet is not only the only way to a slim target weight, but also to a healthier life – without diabetes and cardiovascular diseases. He is also the inventor and advocate of the “5: 2 diet”, in which you can eat whatever you want for 5 days, but have to fast for two days. For the website “dailymail.co.uk” Mosley has now revealed 10 diet myths that everyone believes, but for which there is no scientific evidence.
1. During a crash diet, the body is in a “famine” and saves its fat reserves.
Not correct! According to Dr. Mosley has no evidence that the body goes into a sleep mode and that the metabolism is really slowing down. In a new experiment, scientists let eleven volunteers take only water for three days in a metabolism chamber (a room in which one can precisely determine the metabolic rate). The result? On the third day, the metabolic rate had increased by 14 percent! The reason for this was the increased release of a hormone called norepinephrine, which has been shown to burn fat.
2. Do not weigh yourself more than once a week so as not to think too much about your weight.
Not correct! Mosley is even an avowed Libra fan. One study found that 40 people who were on a diet lost a lot of weight when they weighed themselves daily instead of weekly.
3. You should eat regularly to keep your blood sugar stable.
Not correct! In the above-mentioned study (point 1), the subjects lived only on water for three days. The scientists not only measured the metabolic rate, but also the blood sugar levels. And although these dropped somewhat after three days without food, they remained in a normal range. At the same time, however, the fat levels in the blood rose – their bodies had switched to a massive fat burner mode. So small meals only fuel our hunger …
4. One should eat many, small meals.
… which leads directly to the next diet lie. In another experiment, two groups of volunteers were fed on a 1700 calorie per day basis. The first group received two meals a day, the second group six meals a day. The result: the first group felt more full, less hungry and lost an average of 1.3 kilograms more than the first group.
5. Exercise helps you lose weight.
Exercise is healthy, according to Dr. Mosley but not the way to the slim line. How so? As a rule, people forget how few calories they actually burn while exercising and then reward themselves with too much food – a vicious cycle. To burn a pound of fat, you would have to run 57 km …
6. It is better to lose weight slowly rather than quickly.
That’s not true! According to an Australian study, it is easier to stay on the ball when you see quick wins. In an experiment, 200 overweight participants were divided into two groups: one was placed on a “low calorie” diet (less than 800 kcal per day), the other on a moderate diet. In the first group, around 80 percent stayed on the ball, spurred on by the visible success, in the second group only less than half kept the diet.
7. One should only set realistic successes.
Not correct. According to Mosley, it is better to reach for the stars here. That motivates a lot more than just resolving to lose a few pounds.
8. A “low-fat” diet is a great way to lose weight.
No! Choose a balanced, sugar-reduced diet with a Mediterranean touch and lots of fresh vegetables, fruits, olive oil, nuts and fish. According to Mosley, this is not only more effective than “low-fat”, but also healthier.
9. Breakfast prevents weight gain.
According to Dr. Mosley a common misconception: a study asked two groups of subjects to change their habits. The first group who enjoyed breakfast should skip the meal, the second group who never had breakfast should take it from now on. The result? Almost no difference in weight loss! The scientists came to the conclusion that it ultimately makes no difference to the metabolism whether you have breakfast or not.
10. Juice diets are a great alternative for losing weight.
Juice diets promise the quickest success, but all you lose here is water, because the body only burns its glycogen reserves. Glycogen is a substance that is stored in our muscles and in the liver and is intended as SOS fuel for hard times – but it also binds water. Anyone who stops eating burns the glycogen stores and loses all water reserves in the process. When you start eating again, the first thing our smart bodies do is to restore these reserves.
Read all about the ultimate ten weight loss makers here.
In the video: The “Shred” diet.