Myth 1: dieting to lose weight
Long-term dieting and weight loss can easily lead to malnutrition and fatty liver. This is because of the insufficient supply of protein in the diet, which leads to the lack of some enzymes, so that fat accumulates in the liver and eventually forms dystrophic fatty liver.
In addition, if you lose weight in this way, once you return to a normal diet, your weight will soon rebound, even heavier than before. This is because the digestive system, after experiencing a "poor" life, will hoard fat at will to prevent the "food shortage" from happening again, so the body will become fat. Unreasonable dieting and failure to rebuild good eating habits are the main culprits of weight gain.
Myth 2: meal replacement replaces dinner
On the surface, meal replacement is a kind of food that replaces part or all of dinner. Common forms of meal replacement include meal replacement powder, meal replacement stick, meal replacement milkshake and meal replacement porridge. They are called "natural, nutritious and low in calories". In fact, meal replacement food has a single nutritional component and is seriously deficient in calories. Long-term consumption can easily lead to nutritional imbalance and affect physical function. The satiety provided by meal replacement food solves our hunger when we control our calorie intake, but if meal replacement is used unreasonably, it will lead to extreme malnutrition or weight gain again.
Myth 3: Plastic wrap dieting
Wrap plastic wrap around arms, legs, abdomen and other parts with more "fat", then put on thick clothes and do some exercise. This method is mainly to lose weight by sweating a lot. But in fact, only the water is lost, and the fat is not "burned"; Once you drink water and eat normally, your weight will rebound. Most importantly, this method is easy to dehydrate the body. It can be said that the "plastic wrap diet" is a bad method that does not cure the symptoms but not the root cause.
Myth 4: Take medicine to lose weight
Some people mistakenly believe in advertisements and choose slimming drugs to achieve slimming effect, which is not desirable. Some of these diet pills can suppress appetite and some can make people diarrhea, but they can only reduce water in the body and damage the spleen and stomach, but they can't really reduce body fat. Once the drug is stopped and the normal diet is resumed, the weight rebound may be even greater. In addition, the side effects of these drugs are unclear and their safety cannot be guaranteed, so they should be used with caution.
So, what is a scientific diet? Scientific diet contains two principles, namely "keep your mouth shut" and "keep your legs open".
First of all, keep your mouth shut, ensure a scientific and reasonable diet structure, prefer vegetarian and impure vegetarian foods, reduce high-fat diets, eat more high-fiber foods such as coarse grains and whole grains, and eat more low-fat foods such as skim milk, fish and shrimp.
Secondly, hugging legs varies from person to person. Reasonable exercise plan should be made, and aerobic exercise can be chosen to keep the heart rate at a high level, thus increasing the energy consumption during exercise; You can also choose strength or resistance training, which can increase muscle mass and thus improve basal metabolic rate.
This article was scientifically proofread by Li Suyun, deputy director of the Clinical Nutrition Department of the Millennium Monument Hospital affiliated to Capital Medical University.