Eating Small Meals Will Speed up Your Metabolism?
This is not true despite the fact that it is one of the oldest myths in the fitness industry!
Most people believe that eating every 2-3 hours will speed up the metabolism. This is 100% false because the speed of your metabolism doesn’t depend on how many meals you eat. Whether you eat 2, 3 or 5 meals a day, your metabolism will still work at the same rate. You won’t get rid of excess weight just by eating more frequently.
When it comes to your diet, you should aim at having a meal frequency regimen that suits your working schedule. The main advantage of eating small meals in every 2-3 hours is that it prevents you from overeating. But, this will not make your excess weight disappear or increase the speed at which your metabolism works.
Extreme Low-Calorie Diets (800 to 1000 calories a day) Will Help You Lose Weight More Quickly?
This is false!
“The less we eat the more we will lose weight” is another common belief that turns out to be false. When you consume fewer calories than your body needs in order to function at its optimal capacity, your resting metabolic rate (meaning your metabolism) will decrease. This will make it much tougher to lose weight because your body’s ability to burn calories will be too slow. One recent study has shown that people whose diets are lower than 1200 calories are experiencing the largest decrease in their resting metabolic rate (RMR). So, ensure that your calorie intake isn’t too low when you are trying to lose weight.
All Calories Are Not Created Equal?
This is true!
It is important to pay attention on how many calories you consume daily. But, it is even more important to know that the human body is processing different types of food differently! 20 to 30 percent of all calories you eat that are protein are burned in the digestion process. 6 percent of all calories you ingest from carbs are burned in the digestion, while just 3 percent of fats are burned during the digestion process. So, the ability of your body to burn protein more quickly, even without exercising, is the main reason why a majority of your calorie intake should come from protein when you are trying to lose weight.
Here is a perfect example – If you ate 1000 calories from chicken and 1000 calories from ice-cream, you will gain more weight by eating ice-cream. This is because just 3% of the fat from the ice-cream will burn during the digestion process, whereas 20-30 % of the protein in chicken will be burned in the digestion.
Eating Late at Night Leads to Weight Gain?
This is false – let’s debunk why this is not true!
This theory comes from the celebrities who claimed that they started to lose weight when they stopped eating after 6 pm. The foods we eat (and their quality) are very important, but we can’t ignore the influence that calories have. Our bodies don’t store more fat at night when compared to other times during the day. The ability of your body to gain weight depends on what you eat and how much you eat, not on the time when you eat.
Many studies conducted in recent years have shown that eating late at night won’t lead to weight gain. One good example is a 6-month Israeli study in which the participants were divided into two groups based on times of the day when they ate their largest meals– the first group of participants ate their largest meal for breakfast, while the other ate their largest meal after 8 pm. The results of the study have shown that the people who ate their largest meal after 8 pm lost 10% more body fat and lost 11% more weight when compared to the people who ate their largest meal at breakfast. The only time when eating late at night could be a problem is when the last meal turns into “3 meals” – this is an overconsumption of calories and has nothing to do with the time of the day you ate it.