By Nikita Mishra
There are many absurd myths in nutrition.
The “calorie myth” is one of the most pervasive and most damaging. It is the notion that all calories are created equal and the formula to lose weight is as simple as calories in, calories out and that the source of calories doesn’t count.
But is it this mistaken faith that is hindering our weight loss goals? Here’s sorting healthy eating fact from fiction.
Cutting calories is essential to losing weight – it’s a no-brainer that you need to eat smaller, more frequent portions when trying to lose weight, but if weight loss boiled down to simple arithmetic of calories in, calories out, a low-fat diet would be the answer to all your worries.
In comparison to carbs or protein, fat contains approximately twice the number of calories, gram for gram. But a low-fat diet is pretty much a failure when it comes to sustained weight loss. The huge success of Paleo and Mediterranean diets, which are relatively dense in fat, indicate weight loss cannot be pinned to straightforward arithmetic.
Bottom-line: Different foods have different effects on satiety so opt for the food which gives better bang for your buck.
You Aren’t a Living Math Formula – Low-Calorie Doesn’t Matter, Nutritional Content Counts
3,500 calories one way or the other results in a pound of weight loss or gain. So by that logic, if you regularly consume ‘zero-calorie’ or ‘calorie-free’ foods like diet sodas, they should be the slimmest? But these are exactly the type of people who are more likely to gain weight over time.
Carbs have been the bad guys for the last couple of decades. Watermelon, pineapple, banana, cold drinks, rasgulla, gulab jamun all have very different kinds of carbohydrates, but they are often clubbed together as ‘evil’.
This confusion stems from the fact that most carbohydrates can spike your blood sugar levels. Each time you eat them, your blood sugar levels rise and subsequently fall, and it is a well-known fact that constant elevation of blood sugar levels can lead to weight gain. While this is a truth, its impact on your waistline is blown out of proportion, according to nutritionists.
If you have to pick between a restricted, low-calorie diet and a low-carb one, then low-carb is superior. Be wise, don’t give up chapatis, rice and fruits which are all healthy sources of carbohydrates for instant results. Quick weight loss is never a long-term solution, for that you will have to modify your lifestyle entirely.
Kanchan Patwardhan, Nutritionist
There Are Good, Bad and Bogus Carbs
Carbs have a stinky reputation in the weight loss universe but the ones which induce cravings are the highly refined, low in nutritional content kind – think colas, candies, cookies and chips.
Never cut carbs cold turkey. Definitely clamp down on cheesy pastas, pizza or any processed carbohydrate if you want to lose weight but don’t just banish the chapati you have for lunch – that gives you energy. Replace atta rotiwith multi-grain. Have roasted makhana with chaiinstead of biscuits, make fresh bhel at home and don’t touch the packaged aloo bujhiya.
Purva Duggal, Nutritionist
Size, when it comes to food portions, really does matter.
The trick, experts say, is to focus on the type of carbohydrates and then eat only till you’re satisfied and not hungry anymore. If you don’t stuff yourself, then you automatically eat fewer calories.
Bottom line: Like with everything in weight loss, the Goldilocks perspective for carbohydrates is ideal. Not too much, not too little, the right balance and the right size will make you energetic and help you drop pounds too.
Source: The Quint | not affiliated with Aetrex Worldwide