10 misconceptions about food that will be a roadblock to the perfect body

How often do we go astray when we talk about proper nutrition? Alas, there are plenty of illusions about what to eat, how much and when, which not only will not help your body to become better, but on the contrary will harm your figure and health in addition. In order to highlight the most common mistakes, we turned to our expert – therapist, TV presenter Alexei Bezymyanny.

Mistake #1. You need to eat three meals a day

The most common mistake, originating from our childhood, is that you need to eat three times a day: breakfast, lunch and dinner. This is far from the truth. If a person wants not only to maintain his weight and keep himself in shape, but also to lose or gain weight, then you need to eat evenly, so that the interval between them was about 2-3 hours. In this way, the body gets used to the fact that it receives food regularly.

Important. However, you should not be full every time you eat this way. Portions should be small.

Mistake #2. To lose weight, it is necessary not to eat

Many people think that by fasting you can reduce weight. But, contrary to expectations, this method can only give a boomerang effect: a person begins to compensatory gain subcutaneous fatty tissue. The body promotes its accumulation, because it does not know when the next meal will be. As a result, instead of losing weight, we get weight gain and unpleasant subcutaneous fat.

Mistake #3. Losing weight quickly and getting rid of fat is a good thing

Abrupt weight loss is strongly discouraged. By abrupt, you should mean losing more than a pound a week. Such a drastic loss of fat is harmful to the body. In addition, it is worth discarding the misconception that it is worth getting rid of fat completely. It is in the fat tissue that fat-soluble vitamins are accumulated and hormone levels are maintained. Sootvezhno if we do not have fat at all, then the health in general, and the hormonal background can shake. For men fat is testosterone, for women – estrogen.

Mistake #4. “I do not eat after six”

It is not uncommon for people to read articles and say, “I don’t eat after six in the evening.” However, this is wrong. The last meal, even if it is not heavy, should be one and a half to two hours before bedtime. Not heavy can be, for example, cottage cheese 5% fat content. Many people like to add sour cream or jam to it – this is not recommended, just cottage cheese!

Mistake #5. Breakfast is optional

A common mistake is that people simply do not have breakfast. Contrary to this, it must be said that breakfast is a very important meal, because during sleep we also spend energy, calories, and this is the longest time when we do not eat. After sleep, of course, you need to eat, it is a kind of energy boost at the beginning of the day. But you should eat slow carbohydrates: they give you energy. Fast carbohydrates (sugars, jam, coffee with sweets) also give energy, but within half an hour it will be used up and you will feel sluggish again. Slow carbohydrates, on the contrary, are gradually released into the bloodstream and give energy for a long time.

Mistake #6. Carbohydrates are bad

Probably, most often you can hear the expression “Carbohydrates should be gradually got rid of”. To dispel this myth, let’s say that it is impossible to completely eliminate them from the diet. Carbohydrates are fast energy, which is necessary for any person. Especially those who are actively engaged in sports need such energy. For athletes, it is simply irreplaceable.

Mistake #7. To lose weight, you need to give up proteins

It is not enough to say that giving up protein food will not play into your hands – it will completely ruin your health and appearance. If a person does not eat protein, it is immediately visible. He naturally begins to lose weight, but the skin at the same time does not have time to tighten. Collagen is lacking, and it is just contained in protein. In general, if the body does not give protein, the skin will become flabby. Also, if you don’t eat protein, it will affect your hair and nails. In addition, the eyes will become sunken, dark circles will form under them.

The norm of protein: from 0.8 to 1.2 grams per kilogram of weight. But some athletes eat 3 grams, and bodybuilders can eat 5-7 grams.

To tell about mistakes in nutrition and suggest how to avoid them, often can not only doctor, but also your personal trainer. In order to learn about the main blunders made by beginners in the gym, we turned to Vladimir, Bardin, elite trainer of the World Class Vlasova network.

Mistake #8. You can come to a training session hungry or just eaten

There are cases when people come to the training either hungry or immediately after eating. However, in the first case the risk of fainting increases many times due to a drop in blood glucose levels, and in the second case it is simply uncomfortable to train and there is a risk of nausea. In both cases, it is better to warn the trainer: he will change the training program, excluding some exercises, or reduce the intensity of exercises.

Mistake #9. It is possible to make perfect abs only with the help of exercises

One of the biggest misconceptions is that a person, having a great desire to get perfect abs, increases the approaches in exercises. But at the same time, he eats a lot of complex carbohydrates in the evenings and drinks sweet drinks (juices, sodas). In this case, the muscle will indeed grow, but what good will it do if the subcutaneous fat remains? Yes, carbohydrates are necessary for the body, but if your goal is to lose weight or pump abs, you need to know the measure and definitely cut the amount of carbohydrates consumed in the second half of the day. Moreover, you need to exercise while keeping your heart rate under control.

Mistake #10. There is no need to eat after a workout

So in most cases, people who want to reduce weight by all means are mistaken. It is worth knowing that if you do not eat after an intense workout, your body will look like, figuratively speaking, melted ice cream.

If your goal is to lose weight, then the meal should take place an hour or at most an hour and a half after training in the gym. For those who want to build muscle mass, it is recommended to have a snack immediately after training. Quite often athletes drink protein shakes immediately after training, which can easily be taken with them, and after some time have a full meal.