UNSCIENTIFIC FANTASY

Discussing the mythology of a healthy diet

The land, as they say, is rife with rumors. And as for the so-called healthy diet rumors rife. They are distributed under the guise of latest scientific sensation, passed from mouth to mouth in a professional fitness environment, we are bombarded by advertising. From time to time a product is declared a panacea, but in six months sounds a retreat: it turns out, this is the product actually terribly bad! Criticism of our experts were the most common rumors.

Myth: To lose weight, we must cast a fat and carbohydrates

Fatal error! As soon as you declare any food off-limits for yourself, your food is no longer healthy. The lack of fat is detrimental impact on the skin, hair and nails, and the deficit of carbohydrates makes us irritable, tired quickly and eternally hungry nevrastenichek.

Waiver of fats and carbohydrates – it’s just a disaster for the body. Saves only that no one on this diet longer than a week can not sit still. On the other hand for a week and lose weight is impossible. To make a more logical for a product hierarchy: some, the most useful are the foundation of your diet, and some only occasionally appear on your plate as a necessary complement to basic nutrition, and some (beautiful, but “harmful” goodies) appear in your field of view is rarely – only once in 2-3 weeks. That’s when diet is not for you to stress. You know that do not have to ignore all my life cakes or lamb fat.

Myth: The natural meat is quite possible to substitute protein powder

There is no dispute, protein bars and protein shakes really great help out in such a situation, when it’s time to eat, but nothing edible on hand, except for a bag of chips, no. However, we can treat them as a nutritious food. They are no substitute for natural meat products. The only advantage of protein concentrates – their convenience.

But in fact, they are classified as refined, ie, purified from other impurities products. In other words, is a protein in its pure form, well, so it is never found in nature. Today, manufacturers are added to protein concentrates useful vitamins and minerals. Nowadays, however, science has only begun to study the molecular composition of food. Every day scientists discover something new in the well-known to all products, and the case is of biologically active substances, whose existence we never suspected. So with sports nutrition products, we can get is not all the useful elements in nature, but only those who studied science.

According to sports nutritionist, natural protein foods you can not concentrate fully replace more than 2 times per week. Well, to make protein concentrates on a permanent basis is possible only under the condition that you eat on a daily basis and the natural protein. Another thing is that the science of sports nutrition is not standing still. Created so-called “pischezameniteli.” Their composition is as close to natural products.

Nutritionists have put 2-month experiment on a group of women actively involved in fitness. Participants in the experience of “sitting” on some “pischezamenitelyah” and drinking clean water. At the end of the experiment all fitnesistok subjected to serious medical examination. No other doctors have not revealed any abnormalities in health. Nutritionists recommend taking “pischezameniteli” on stage or predsorevnovatelnoy predplyazhnoy sgonki weight. Usually there has to accurately calculate the caloric intake using the calculator, to carefully select products and adjust portion sizes. All these disadvantages can easily be solved by “pischezameniteley.”

Plus a special “pischezameniteley” in that they contain the full daily requirement of vitamins and mikromineralnyh substances. And this is important, because the reduction in food intake for weight loss and reduced admission revoked micronutrients. Nevertheless, nutritionists do not recommend taking “pischezameniteli” for more than 2 months.

Myth: The strength training should be carried out on an empty stomach

Very popular in fitness circles, legend says, must train on an empty stomach, so you lose weight faster. Logical? Only at first glance. Immediately after the weight training the body to urgently needed proteins and carbohydrates, otherwise the process will be delayed recuperation cool, and indeed the impact of training is strongly lowered. Suppose you are right in the locker room opened a plastic box and ate some chicken and rice. However, to turn eaten into glycogen and amino acids, it takes several hours. Thus, the most reasonable meal in advance so that in time provide the body with essential nutrients. Another thing – do not overeat before going to the gym. In this case, the food will cause a rush of blood to the organs of digestion, but not to the working muscles. Somewhere in 20-30 minutes before training arrange a snack calories to 200, not more. Fits a small portion of cottage cheese or protein drink.

A snack before a workout and still be useful because it raises the level of free amino acids in the blood. With intensive training lasting more than 45 minutes, drain the body’s internal reserves of carbohydrates and begins to use as fuel in muscle proteins. But if the blood is circulating enough amino acids, the body will not encroach on the reserves of protein in the muscles.

Myth: fitness professionals throughout the year sitting on a strict diet

No, it’s not. On the strict diet they sit down for 10-12 weeks before the competition. That’s enough to make, coupled with high-intensity aerobic exercise and strength program to “burn” body fat to a minimum when the skin is athletes like vellum. When the medals handed out, and the spotlight goes out, fitnesistki returned to their normal eating patterns. It involves the control of body weight when the athlete with the calculator follows the low-calorie diet.

If the competition can be found participants who lowered the proportion of fat to 10 or even 5-6 per cent, between the so-called “Off season” this figure is usually 15-25 percent. The figures take on feminine fitnesistok rounded forms and make them look like strippers. (Planck fat in elite Parisian vaudeville installed just at the level of 15-20 per cent). No strict dietary restrictions are not needed here. High training load enough to make an athlete is not gaining weight.

Although, of course, the general rule there are exceptions. Other athletes after the competition begin to overeat and get fat at 10-15 kg. It is clear that much more difficult then they return to competitive form. The same scheme can be recommended and simple person who loves fitness. During the year, follow the principles of healthy eating and check the status of fat. Do not allow her to rise above 25-30%. 3 months before the summer holiday or a student holidays reduce caloric intake by 5-10%, leaving unchanged the level of training intensity. This should lead to a loss of at least 3-5 kg ​​of weight in the complete preservation of high muscle tone. So the summer season you will find in top form – with the squares traced on the abdomen, as if you were out of the corps de ballet Ricky Martin.

Myth: The news of nutrition always trustworthy

Oranges slow the aging process? Hooray! Eat oranges. Red wine is fatally harmful? The horror! Immediately stop drinking your favorite cabernet … Specialists, unlike us, the profane, is very skeptical of this mountain “scientific” sensationalism. Simply put, they believe cheating. Well, the reason for the universal belief in such “food” sensation, apparently, is that we all love a simple way.

In fact, as a convenient stop eating egg yolks, and immediately recovers its power. In actual fact, one also has to cook oatmeal in the morning, and spent a good lean meat, and indulge in smoked sausage, fatty dairy products, baking and sweets. In short, the troublesome matter – the “right” food. Among the yolks will not get there. All the more so recently swept a new rumor that the yolks, they say, on the contrary, it is very useful.

But in fact, the correct answer here’s what: there is no “good” and “bad” foods. Healthy diet – it’s like suit, under your order. Let’s say you are doing a lot of aerobics. Then you need more fat average. Well, if you do focus on strength training, you need more carbs. General there are only basic principles. First, we must remember about the right proportion of your diet of carbohydrates, proteins and fats. Secondly, we must give preference to whole foods in their original, unprocessed. That’s the whole secret of a healthy diet – without the “product” sensationalism.

Diet may be different, but in any case, no forbidden foods should not be. There can be all, but something – often something – seldom. The only way to uphold the principles of healthy eating for a long time. Same for all the secret weight loss does not exist. Each of us must be given an individual diet characteristics and needs of the organism.