Who would have known that the health beliefs we have been following for a long time, especially regarding eating, might all be misconceptions!! Today… we have facts directly from Dr. Kresian Mahaphon, Chief Physician of the Health Promotion Center, Phyathai 2 Hospital. The doctor will clarify for us what is true and what is not!
- Freshly squeezed juice without added sugar or 100% fruit juice – actually, did you know that fruits contain a lot of natural sugar? If you drink it without exercising to burn it off, it can make you gain more weight than drinking plain milk without butterfat.
- Fermented milk and yogurt – most are sweetened and high in fat, but the protein content is not enough. Some brands are low-fat but high in sugar or mixed with fruit juice. Therefore, you should only consume natural-flavored low-fat yogurt (though it may not taste good).
- Green tea – if it is sweetened, it will definitely cause weight gain. Natural-flavored green tea does not cause weight gain, but medical research shows it cannot reduce obesity, so there is no reason to drink it for weight loss.
- Drinks or jelly made from konjac but contain sugar or fruit juice, powdered cream, and instant oat products that are cholesterol-free but high in saturated fat. Especially the ready-to-drink three-in-one types, which contain a lot of sugar and saturated fat. It is better to make coffee or cocoa using low-fat plain milk and artificial sweeteners instead.
- Plain papaya salad every meal will only provide sugar but lack protein. You should eat only a small amount and add grilled skinless chicken or lean grilled pork and enough vegetables to feel full, without eating sticky rice.
- Eating bland or sour fruits instead of one meal, such as guava, apple, dragon fruit, pineapple, is a seriously wrong method because it replaces rice (carbohydrates) with fruit (which is also carbohydrates but with more sugar). Moreover, not eating it with rice, which provides protein and vegetables, means the body will convert the carbohydrates and natural sugars in these fruits into stored fat anyway. Some people do not lose weight, and those who do lose weight do so due to nutrient deficiency, causing loss of bone, muscle, and blood. Overall weight decreases, but these people gradually become ill, weak, and frail until they have to stop, and almost all end up regaining weight.
- Skipping breakfast – if you are doing this, you should stop because breakfast is very important. It is not only a source of energy to help you work without fatigue but also helps prevent excessive hunger before the next meal.
- Not eating anything before exercising… is not recommended because the body needs energy to move various parts. Therefore, before exercising, you should eat foods containing complex carbohydrates (because they have a lot of fiber and low fat), such as yogurt, soy milk, or bread.
- Waiting a long time after exercising before eating… actually, you don’t need to wait that long. Eating one hour after exercising is okay, and you should choose foods with protein and complex carbohydrates because they help speed up metabolism and aid muscle recovery.
- Snacks containing protein or protein shakes instead of meals – these snacks are not calorie- or fat-free. Also, protein shakes lack fiber. In conclusion, nothing is better than eating real food.
- Trusting labels – do not believe everything you read, especially labels on beverage bottles, because many factories still lack strict control. It is better to check several components together before deciding to buy.
- Eating too little – most people are afraid to eat much, sometimes resulting in insufficient energy intake for their activities. Remember, you can eat, but not too much because the body cannot burn it all, leading to fat accumulation and then having to worry about dieting again.
- Exercise alone is the way to lose weight – no matter how often you exercise, if you lack a healthy eating plan, the exercise you do is wasted.
- Not drinking much water during exercise is wrong – losing a lot of water is bad for the body, especially when in hot places. Therefore, during and after exercise, don’t forget to drink enough water to meet your body’s needs.
- Fasting diets – of course, this method shows quick results and is easy to follow, but it is not the right way. You should return to the traditional method of controlling diet and exercising together.
- Eating a lot of protein and little carbohydrate – many people are currently into this type of diet, avoiding rice or bread altogether. Don’t forget that complex carbohydrates are also important for muscle growth.
