6 Common Myths About Eating And Fasting Debunked
When to eat and how often to eat is a question that arises in most minds. Don’t worry, let us debunk the myths associated with meal frequency and fasting.
Myth 1: Skipping breakfast will make you gain weight
People feel that when you skip breakfast, you become excessively hungry, have cravings and ultimately gain weight. A 2014 study compared breakfast eating vs breakfast skipping in 283 overweight/obese adults. After 16 weeks of study, they found no difference in weight between the two groups. The study shows that whether you eat breakfast or not, it does not make a difference for weight loss. However, it may vary from individual to individual.
Some studies do show that kids and teenagers who have breakfast perform better at school. Some people are also successful in losing weight over a long period of time by eating breakfast every day. So, breakfast may be beneficial for some and not matter for others at all. There is nothing magical about it.
Myth 2: To boost metabolism, eat frequently
People are under the impression that having frequent meals can boost metabolic rate of the body. Yes, it is true that the body utilizes energy to digest food and assimilate its nutrients. This is called the thermic effect of food and is about 10% of the total calories you consume. However, what really matters is the total number of calories you consume and not the number of meals you eat. Eating 6 meals of 500 calories has the same effect as eating 3 meals of 1000 calories. Studies too support this fact. They show that increasing or decreasing the frequency of your meals has no effect on the total number of calories burned.
Myth 3: The brain requires a constant supply of glucose
Some people feel that if we don’t consume enough carbs every few hours, our brains will stop functioning. This myth is based on the belief that our brain can use only glucose as fuel. What is forgotten is that the body can easily produce its own glucose but even that will not be needed as the body has stored glucose in the liver, which can be supplied to the brain for hours. While observing long fasts, the body can produce ketone bodies that provide energy to the brain.
This shows that you can survive without a constant supply of carbs.
Myth 4: You lose muscle by intermittent fasting
It is believed that when we fast, the body burns muscles and uses it for fuel. However, there is no evidence that this happens more with intermittent fasting. Some studies have shown that intermittent fasting is better when you want to maintain muscle mass while dieting.
Myth 5: Intermittent fasting is not good for health
This is not true because a number of studies show that intermittent fasting can have impressive health benefits. It can prolong lifespan according to a study done on animals. Other benefits of intermittent fasting include improved insulin sensitivity, reduced inflammation and oxidative stress and a reduced risk of heart diseases. It is good for brain health too.
Myth 6: Intermittent fasting can make you overeat
People claim that intermittent fasting can’t lead to weight loss as it makes you overeat during eating periods. This is only partly true. It is but natural for people to eat more after a fast in order to make up for the lost calories. But the compensation is not complete.
Studies show that intermittent fasting is the most powerful way of losing weight.
We have debunked a lot of myths associated with eating and fasting!
Hope you found this post interesting!
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