Myths About Diet You Must Know
diet information

Myths About Diet You Must Know

Myths About Diet You Must Know  – After going through several stages of the screening process, finally we can complete the article we have collected with data from reliable sources about the myths about diets that must be known.

You get a lot of information about diet from social media, magazines, to various websites from the internet. However, after trying it myself, it didn’t work.

Maybe the tips or information that you get is a myth with no clear truth. The following are myths about diets that are quite circulating, let’s find out the truth!

1. “Calories in, calories out” is the most important thing when it comes to weight loss

Even though a calorie deficit is the most important factor in weight loss, you need to know that it is not the only one that matters.

When on a diet, you shouldn’t rely solely on calorie intake. There are still many variables that must be considered when on a low calorie diet.

Based on a study entitled “Reducing Calorie Intake May Not Help You Lose Body Weight” published in the journal Perspectives on Psychological Science in 2017, there are health conditions such as hypothyroidism, metabolic adaptation, to genetics that are difficult to lose weight, even though you are on a strict diet.

The concept of “calories in, calories out” does not emphasize the importance of a sustainable quality diet. This concept focuses only on the caloric value of food, not its nutritional value.

2. Foods high in unhealthy fats

Many people are still afraid of high fat foods. Most people prefer to follow a low-fat diet by cutting back on fat intake, believing it will benefit their overall health.

According to a study entitled “Nutritional Challenges in Metabolic Syndrome” in the Journal of Clinical Medicine in 2019, stated that healthy fats are very important for optimal health.

You need to know, a low-fat diet has a greater risk of health problems, including metabolic syndrome, increased insulin resistance, and levels of triglycerides, which are known risk factors for heart disease.

3. Daily breakfast is the most important thing

Although considered one of the most important factors for starting a healthy day, according to a 2014 report in the journal Frontiers in Public Health, it may not apply to all adults.

For example, research in the journal Physiology & Behavior in 2013 indicated that not eating breakfast can reduce calorie intake.

However, intermittent fasting can also be done by eating a regular breakfast, then eating early in the evening to maintain a break of fasting for 14-16 hours.

It should also be noted that this does not apply to growing children and adolescents, or people whose nutritional needs are increasing, such as pregnant women or people with certain health conditions. Skipping breakfast in this case can be bad for health.

Also Read:How to Lose Weight Apart from Diet

4. White potatoes are not a healthy food

White potatoes or potatoes that we often consume are often labeled as unhealthy food, especially for people who are losing weight or improving their health.

In terms of nutrition, potatoes can provide many health benefits, you know, and can be included in your healthy diet.

White potatoes are a good source of a variety of nutrients, including potassium or potassium, vitamin C, and fiber.

5. The body must be thin to be healthy

Indeed, various studies have proven that being overweight or obese can cause many diseases, such as type 2 diabetes, heart disease, depression, some types of cancer, and even premature death.

However, reducing the risk of various diseases does not mean you have to be thin. The most important thing is to eat a nutritious diet and ensure that you have an active lifestyle, because these behaviors can improve your body weight and body fat percentage.…

How to Lose Weight Apart from Diet
Weight Lost

How to Lose Weight Apart from Diet

How to Lose Weight Apart from Diet – Having the ideal body shape and weight is of course everyone’s desire. To lose weight, people often go on a diet.

Diet is one of the main and most effort made by most people to lose weight. But it turns out that diet alone is not enough to lose weight. There are 5 other important factors that are closely related and you should not ignore them while on a diet. What are they?

1. Regular exercise

Diet and exercise are like a package that cannot be separated if we want to lose weight. Exercising is not just an effort to burn fat and calories, but the role of exercise is even greater than that.

Exercise is very good for maintaining a healthy body, because physical activity can strengthen the heart muscle and make blood flow to the small blood vessels around the heart more smoothly. If our heart is healthy and works optimally, the burning of calories and metabolism will run smoothly.

In addition, exercise is also very good for toning and increasing the ability of muscles to take up oxygen in the blood. Some good exercises that are recommended for weight loss are cardio and also strength training.

2. Maintain a good diet, do not starve

Many people think that diet is about reducing food intake in the hopes of losing weight. Whereas diet is a pattern of consuming food in which way and food sources are regulated. A good and recommended diet is to eat healthy foods and pay attention to calorie intake.

Apart from paying attention to the amount of calorie intake, another thing that is no less important is choosing healthy foods that you should consume. Such as reducing the consumption of trans / saturated fats, foods high in salt and sugar, and replacing them with foods that are fibrous, contain lots of nutrients and protein.

Diansir, in 2018 researchers found that eating high-fiber and protein foods can effectively lose weight without having to pay close attention to calorie intake.

3. Stop staying up late, start applying quality sleep patterns

Exercise is routine, as well as a well-preserved healthy diet. After that, improve by maintaining a quality sleep pattern as well. At least humans need at least 6-7 hours of sleep each day.

Poor sleep quality can lead to obesity. Reported by, the results of the study say that lack of sleep can actually increase our interest in foods that are high in fat, carbohydrates and calories. In addition, if we lack sleep, it will certainly damage the body’s biological clock so that the metabolism will be chaotic which can lead to weight gain.

Also Read:Effective Vegetarian Diet Lose Weight

4. Stress

An overly stressful state of mind can have the potential to increase your weight, you know. This is caused by increased production of the hormone cortisol in the body, so this hormone can trigger excessive eating habits. This can damage the diet and healthy habits that you are already living. Therefore, it is also important for you to regulate your mental, mental and emotional state. Exercise is a great way to avoid stress.

5. Water intake in the body

Don’t forget the big role water plays in the weight loss process. Water is needed by our bodies and is very good for consumption because it is 100 percent calorie free. Many recommend that you should drink 1-2 liters of water a day, but this depends on the activities of each person so that water consumption needs vary.…

Effective Vegetarian Diet Lose Weight
Diet Menu

Effective Vegetarian Diet Lose Weight

Effective Vegetarian Diet Lose Weight – For people who want to lose weight often fail to choose a diet diet, one of the menu changes is a vegetarian diet.

Because it is healthy, not a few have switched to a vegetarian diet. The reasons are various, one of which is that livestock consumed by humans contains antibiotics which can be bad for health.

The research entitled “Antibiotic Application and Resistance in Swine Production in China: Current Situation and Future Perspectives” published in the journal Frontiers in Veterinary Science in 2019 explained that animal products, especially those produced in large quantities, were found to be fed with antibiotic-containing feed.

1. Lacto-ovo vegetarian diet

“Lacto” comes from the Latin “lac” which means “milk”, while “ovo” means “egg”. So, it can be concluded that these dieters still consume eggs and their processed products, as well as animal products such as milk, cheese, yogurt, butter, ice cream, and so on that are not meat.

Some people think that this type is the most classic vegetarian diet. Not a few people also follow this diet because of traditions and religious beliefs.

2. Lacto-vegetarian diet

For this type of diet, you can only eat foods that come from vegetables, fruit and animal products such as butter, milk and other dairy products.

Unlike the lacto-ovo vegetarian diet which is a little freer, this type of diet actually excludes eggs as a food that can be consumed. So, the foods that are not allowed are eggs and all animal meat.

3. Ovo-vegetarian diet

In contrast to the lacto-vegetarian diet, the ovo vegetarian diet can only eat vegetables and eggs.

All meat and animal products including dairy products are not permitted for consumption. However, calm down, you can, really, process eggs into various menu dishes that are appetizing, such as scrambled eggs, omelets, and foods that use eggs such as bread, cakes, and so on.

Also Read:Iron Rich Vegetarian Diet Menu

4. Flexitarian diet

This diet is fairly flexible compared to the vegetarian types mentioned above, because you can eat less animal meat even though it puts more emphasis on consuming vegetables.

The main principle of this type is partially whole plant foods, mostly plant protein, restriction of added sugars and processed foods, but it is permissible to occasionally include that animal food in the form of meat and its products such as eggs and milk.

Because it is considered too flexible, not a few people consider this diet not included in vegetarian, because it still allows the perpetrator to eat meat. What do you think?

5. The Pescatarian diet

Pescatarian comes from the Italian “pesce” which means fish. You could say, this diet prioritizes fish, vegetables and fruit as food ingredients.

People who do this pescatarian diet can indeed consume fish meat and its processed products such as sushi, fish meatballs, fish oil, and others.

However, there are differences of opinion among the pescatarian dieters. There are some who can consume milk and eggs, but some are not.…

Iron Rich Vegetarian Diet Menu
Diet Menu

Iron Rich Vegetarian Diet Menu

Iron Rich Vegetarian Diet Menu – Iron Rich is a substance that cannot be produced by the body, iron can only be produced from foods that are consumed.

Our bodies cannot produce iron on their own, so it must be obtained through food or supplements. Iron is an essential nutrient needed to produce red blood cells. If you are deficient in iron, you can develop anemia or lack of blood.

Written in a report in the Journal of Research in Medical Sciences in 2014, iron can be found in two forms, namely heme and non-heme. Heme iron is found in animal foods, while non-heme iron is obtained from plant-based sources.

The recommended daily dietary allowance (RDA) for iron is based on an average intake of 18 mg per day. However, these needs can vary, depending on the gender and stage of life of a person.

For example, postmenopausal men and women usually need 8 mg of iron per day. This amount increases to 18 mg per day for women who are menstruating, and to 27 mg per day for pregnant women.

1. Dark chocolate

Dark chocolate is not only delicious, but also high in iron. In a serving, about 100 grams, contains 35 percent of the daily RDA for iron. You can include dark chocolate in your daily diet in moderation.

2. Red rice

This healthy source of complex carbohydrates is also high in iron. A cup of red rice can meet 70 percent of the daily RDA for iron, which can also help the body prevent and fight anemia.

In addition, the content of B vitamins in brown rice can also help prevent fatigue.

Brown rice is also rich in fiber, so that it can be filling and full for a long time. You can make it the main source of carbohydrates in your daily diet.

3. Cooked spinach

Launching the Vegetarian Times, raw spinach contains oxalic acid, an organic compound that can interfere with the absorption of important nutrients such as calcium and iron. Oxalic acid binds to calcium, making it unavailable to the body. High consumption of oxalic acid can make a person suffer from nutritional deficiencies.

The good news is, oxalic acid can be broken down when heated. That is why you are advised to cook spinach, for example, stir-fry it briefly or turn it into clear vegetables.

Cooked spinach contains 2.5-6.4 mg of iron per cup, or 14-36 percent of the recommended daily RDA for iron.

Apart from spinach, other vegetables that are also known to be high in iron are kale, Swiss chard, and beet greens.

Also Read:Health Benefits of Gluten Diet

4. Dried fruit

Dried fruit contains more iron per serving than fresh fruit because it is concentrated. In one cup or about 130 grams contains 3-4 mg of iron.

Launching My Food Data, dried fruit that is high in iron is dried peaches, which contain 36 percent of the recommended daily RDA for iron. In second place are prunes and dried currants, which can meet 26 percent of the daily RDA for iron.

5. Nuts

Widely consumed by people on both a vegetarian and vegan diet, legumes are a food that is low in calories, high in fiber, high in protein, and other vitamins and minerals.

Keep in mind that boiling or roasting nuts may reduce their nutrition. So, if possible, choose nuts that can be consumed raw.

You can also consume peanut butter, but choose products that are 100 percent natural and avoid products with added oil, sugar, and salt.…

Health Benefits of Gluten Diet
Benefits of Diet

Health Benefits of Gluten Diet

Health Benefits of Gluten Diet – Gluten is a type of protein contained in several types of food, this type of gluten protein turns out to have a bad impact on consumption.

Gluten is a type of protein found in wheat, barley, and rye. Gluten creates a sticky network that gives bread the ability to expand when baked.

Unfortunately, gluten can cause some people to feel uncomfortable after consuming it. The most severe reaction is called celiac disease. Hence, some people need to avoid consuming gluten.

Besides being good for individuals with celiac disease, it turns out that a gluten-free diet has many health benefits, here are some of them.

1. Relieves digestive problems

Many people adopt a gluten-free diet to treat digestive problems. Some of these include bloating, diarrhea or constipation, gas, fatigue and many other symptoms.

This makes sense because studies have shown that following a gluten-free diet can help relieve digestive symptoms for people with celiac disease and non-celiac gluten sensitivity.

In a study in the American Journal of Clinical Nutrition, 215 people with celiac disease followed a gluten-free diet for six months. This diet helps significantly reduce stomach upset and the frequency of diarrhea, nausea, and other symptoms.

2. Increase energy

Celiac causes sufferers to feel tired, lethargic, or experience brain fog. These symptoms can be caused by a lack of nutrients due to intestinal damage. For example, celiac can cause a lack of iron which triggers anemia.

For individuals diagnosed with celiac disease, switching to a gluten-free diet can help increase energy levels and prevent you from feeling tired and lethargic. In a study in BMC Gastroenterology involving 1,031 people with celiac disease, 66 percent of whom complained of fatigue. After following a gluten-free diet, only 22 percent of people admitted to experiencing fatigue.

3. Reducing chronic inflammation in people with celiac disease

Inflammation is a natural process to help the body fight infection. However, sometimes inflammation can get out of hand and occur for weeks to years, which is known as chronic inflammation and can lead to various health problems.

A gluten-free diet can help reduce chronic inflammation in individuals with celiac disease, according to a study in the journal Cellular & Molecular Immunology. This diet is also able to treat intestinal damage caused by gluten-related inflammation in those with celiac disease.

4. Reducing joint pain

Celiac disease and gluten intolerance are commonly associated with the gastrointestinal tract, although the effects are very broad. Celiac can trigger an abnormal immune reaction, which increases the risk of inflammation. This is why celiac also causes joint pain.

Reporting from the Gluten-Free Living page, a gluten-free diet will help prevent this type of joint pain. You need to make sure you don’t ingest any gluten as it can cause the symptoms to recur.

5. Reducing the frequency of headaches

Scientists have found that the gut and brain are closely related and there are implications for this gut-brain connection. People with gluten intolerance and celiac disease are definitely more likely to experience migraine headaches.

However, research reported in the American Journal of Gastroenterology suggests that adopting a gluten-free diet can help reduce the frequency of headaches in celiac sufferers.…