Rumor: Popular weight loss recipes can help you lose weight without regaining it.

Fact: Following fad diets is not the best way to lose weight without regaining it. Fad diets often promise quick weight loss and tell you to cut certain foods out of your daily diet. During the first few days of following this type of diet, you may find yourself actually losing weight. However, those weight loss diets that strictly control calorie intake and food types are difficult to stick to. Most people quickly forget about these recipes, and as a result, the fat they lost comes back.

Fad diets may also be unhealthy because they may not provide all the nutrients your body needs. Also, losing weight too quickly (more than 3 pounds per week after the first few weeks of weight loss) may increase your risk of gallstones. Some weight loss diets provide even less than 800 calories (approximately 3348 kilojoules) per day, which may cause abnormal heartbeats, and the consequences may even be fatal.

Recommendation: Research shows that by adopting a healthy diet, eating in moderation, and engaging in moderate physical activity every day, the best way to lose 0.5-2 pounds (0.23-0.91kg) per week is to lose weight and keep it off. The ideal approach. Moreover, healthy eating and exercise habits can also reduce the risk of type 2 diabetes, heart disease, and high blood pressure.

Myth: A high-protein, low-carbohydrate diet is a healthy way to lose weight.

Fact: Currently, the long-term effects of high-protein, low-carbohydrate diets on human health are unclear. However, getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced diet plan. You may eat too much fat and cholesterol, which increases your risk of heart disease. You may also suffer from constipation due to a lack of dietary fiber in your body due to insufficient intake of fruits, vegetables, and whole grains. useWeight loss diets that are high in protein and low in carbohydrates may also make you feel nauseous, tired, and weak.

Intake of less than 130 grams of carbohydrates a day can lead to accumulation of ketones in the blood. Ketone bodies are intermediate products of fat metabolism. The accumulation of ketone bodies in the blood (i.e. ketosis) can cause the body to produce large amounts of uric acid, increasing the risk of gout and kidney stones. Ketosis is especially dangerous for pregnant women, people with diabetes, and people with kidney disease. If you want to make changes to your diet plan, be sure to consult a health care professional first, especially if you have medical conditions such as cardiovascular disease, kidney disease, or type 2 diabetes.

Suggestion: The types of food in high-protein and low-carbohydrate weight-loss recipes are strictly limited and are usually low in calories, so using this type of diet can often allow you to lose weight in the short term. However, diet plans that meet the recommended daily intake of carbohydrates, protein, and fat can also help you achieve weight loss. And, with this balanced eating plan, you don't need to abstain from certain foods, such as whole grains, fruits, and vegetables, and starve your body of important nutrients found in these foods. Moreover, a diet plan with a variety of foods is easier for people to stick to.

Rumor: Starch is a powerful tool for building fat, and starch intake should be limited during weight loss.

Fact: Many starchy foods are low in fat and calories, such as bread, rice, pasta, cereals, beans, fruits, and certain vegetables (such as potatoes and sweet potatoes). And when you eat large amounts of these foods, or eat them with high-fat sauces like butter, sour cream, or mayonnaise, these foods become high in fat and calories. Foods rich in starch (also known as complex carbohydrates) are an important source of energy for the human body and should be consumed appropriately.

Recommendations: Healthy diet recipes should meet the following requirements:

This should include plenty of fruits, vegetables, whole grains, skim or low-fat milk or dairy products.

Includes lean meats, poultry, fish, beans, eggs and nuts.

Low saturated fatty acids, low trans fatty acids, low cholesterol, low salt (low sodium), and less added sugar.

Myth: Certain foods, such as grapefruit, celery, and cabbage soup, have fat-burning properties and can help achieve weight loss.

Fact: No food can burn fat. Some caffeinated foods may temporarily increase metabolism (the way the body uses energy or calories), but these foods do not lead to weight loss.

Recommendation: The best way to lose weight is to reduce calorie intake while increasingStrong exercise.

Myth: Natural, herbal weight loss products are safe and effective.

Fact: Weight loss products that are marketed as “natural” or “herbal” are not necessarily safe. These products often do not use scientific testing methods to prove their safety or effectiveness. For example, herbal products containing ephedra (which are currently banned by the U.S. government) have caused serious health problems and even deaths. New products claiming to be ephedra-free are not necessarily without safety concerns, as these products may contain ingredients similar to ephedra.

Recommendation: Before using any weight loss product, be sure to consult a professional medical provider. Some all-natural weight loss products or herbal weight loss products may cause harm to the human body.

Rumor: “I can eat whatever I want and still lose weight.”

Fact: To lose weight, you must burn more calories than you take in. It's possible to eat whatever you want and lose weight, but you have to limit the calories you eat each day and increase the amount of physical activity you get. Controlling portion sizes is key, try eating smaller portions and choosing foods that are lower in calories.

Suggestion: When losing weight, you can still eat the foods you like. However, you need to be careful about controlling the total number of calories you consume.

Myth: Low-fat or fat-free foods mean no calories.

Fact: Low-fat or non-fat foods often have fewer calories than equivalent full-fat products of the same serving size. However, many processed low-fat or skim foods actually contain the same amount of calories as their full-fat counterparts, or even more. This is because these processed foods have added sugar, flour, or starch thickeners to improve the flavor and texture that is lost through skimming. It's these ingredients that give these foods their calorie boost.

Myth: Fast food is always an unhealthy choice. Fast food should be resisted during dieting.

Fact: With a few tips, you can still incorporate fast food into a healthy weight loss plan.

Suggestion: Don’t order a huge set meal, or share a huge set meal with friends. Avoid carbonated drinks and replace them with water or skim milk. Opt for salads and grilled options, such as grilled chicken breast sandwiches or burgers. Fried foods like French fries and fried chicken are high in fat and calories, so order them only once in a while, order small portions, or share them with friends. Likewise, high-fat and high-calorie food ingredients, such as full-fat mayonnaise, salad dressings, bacon and cheese, should also be used sparingly.

Myth: Reducing the frequency of meals is a good way to lose weight.

Fact: Research shows that people who skip breakfast and eat less frequently during the day tend to be heavier than those who stick to a healthy breakfast and eat 4-5 times a day. This may be because people who skip a meal feel hungrier later and eat more food than normal at the next meal. It may also be that eating small amounts more often can help people control their appetite.

Suggestion: Eat small meals frequently and choose a variety of healthy, low-fat, low-calorie foods, which can help you better control your weight.

Rumor: Horses will not gain weight without night grass, and they will gain weight if they eat after 8 pm.

Truth: It doesn’t matter what time you eat. What you eat and how much you eat, as well as how much exercise you do throughout the day, are the keys to determining whether your weight increases, decreases, or stays the same. No matter when you eat, those extra calories will always be stored as fat.

Suggestion: If you want to have a snack before going to bed, you'd better think about how many calories you have eaten today. In addition, try to avoid eating snacks while watching TV at night, because when you are distracted by TV programs, you will eat too much without realizing it.

Myth: If you’re trying to lose weight, lifting weights is not a good idea because it makes you bulky.

Fact: Lifting weights regularly or doing strength training like push-ups and sit-ups can actually help you maintain or lose weight. Because these exercises help you build muscle, and muscle burns more calories than body fat. So, if you have more muscle, your body will burn more calories even while sitting still. Setting aside 2-3 days a week for strength training won't make you "bumpy." Only high-intensity strength training, coupled with a specific genetic background, can build large muscles. (Editor's note: For more detailed information on how to avoid building big muscles, you can refer to "Will Exercise and Fitness Make You a Muscular Woman?")

Recommendation: In addition to spending most of your time doing moderate-intensity physical activity (such as brisk walking 2 miles in 30 minutes, about 3.2 kilometers), try to spend 2-3 days a week doing some strength exercises. You can lift weights, use large resistance bands (bungee cords), do push-ups or sit-ups, or do housework and gardening tasks that require heavy lifting or digging. Strength training can make your bones stronger while building muscles and burning calories.

Rumor: Nuts have a weight-increasing effect. People who want to lose weight should not eat nuts.

Fact: A small amount of nuts can be part of a healthy weight loss plan. Nuts are indeed high in calories and fat. However, most nuts contain healthy fats that won't clog your arteries. At the same time, nuts are also a good source of protein, dietary fiber and minerals including magnesium and copper.

Suggestion: You can enjoy small portions of nuts. Each 0.5 ounce (about 15.6 grams) of mixed nuts has about 84 calories (about 352 kilojoules).

Myth: Eating beef and mutton is bad for your health and will make it harder to achieve your weight loss goals.

Fact: A healthy weight loss diet plan can include small amounts of lean meat. Beef, mutton, pork, chicken and fish all contain a certain amount of cholesterol and saturated fat (the most unhealthy type of fat), but they also contain healthy nutrients such as protein, iron and zinc.

Suggestion: You can choose cuts of meat with less fat content, and then cut off all visible fat. Meats that are relatively low in fat include pork tenderloin, beef shank, beef tenderloin, beef tenderloin, beef ribs, and extra-lean ground beef. At the same time, you also need to pay attention to the amount of food consumed. 3 ounces (approximately 93.3 grams) of meat or poultry is about the size of a deck of playing cards.

Myth: Dairy products make you fat and unhealthy.

Fact: Low-fat or skim milk, yogurt and cheese are just as nutritious as full-fat dairy products with less fat and calories. Dairy products contain many nutrients needed by the human body. The protein they provide can help muscle growth and maintain the normal operation of human organs. The calcium they contain can strengthen bones. Vitamin D is added to some milk and yogurt to help the body absorb and utilize calcium.

Recommendation: The 2010 Dietary Guidelines for Americans recommends drinking 3 cups (approximately 710 ml) of skim or low-fat milk, or equivalent dairy products, per day.

If you can't digest lactose (the sugar found in dairy products), you can choose low-lactose or lactose-free dairy products, or other foods and drinks that provide calcium and vitamin D (listed below).

Foods containing calcium: soy milk or gypsum tofu, canned salmon, dark leafy greens such as kale or kale.

Foods containing vitamin D: soy milk or cereals (exposing your skin to the sun will also allow your body to synthesize some vitamin D on its own).

Myth: "Going vegan" means you're guaranteed to lose weight and be healthier.

Fact: Research shows that overallIn general, vegetarians consume fewer calories and fat than non-vegetarians. Vegans also weigh less than non-vegetarians of the same height. Choosing vegetarian recipes that are low in fat may help with weight loss. However, like non-vegetarians, vegetarians may also choose diets that are fattening, such as eating large amounts of high-fat, high-calorie foods, or eating foods that have little or no nutritional value.

When formulating vegetarian recipes, the same care should be taken as with non-vegetarian recipes to ensure that they are nutritionally balanced. Nutrients such as iron, calcium, vitamin D, vitamin B12, zinc and protein are usually easily obtained by non-vegetarians from animal foods, but are often difficult to satisfy on a vegetarian diet.

Recommendation: Choose vegetarian recipes that are low in fat and provide all the nutrients the body needs. Listed below are vegetarian sources of nutrients that are easily lacking in a vegetarian diet.

Iron: cashews, spinach, lentils, chickpeas, fortified breads and cereals.

Calcium: dairy products, fortified soy milk, gypsum tofu, kale, kale, broccoli.

Vitamin D: Nutritionally fortified foods and drinks, including milk, soy milk or cereals.

Vitamin B12: Eggs, dairy products, fortified cereals or soy milk, Indonesian tempeh, and miso (Indonesian tempeh and miso are both soy products).

Zinc: Whole grains (especially the germ and bran of grains), nuts, tofu, green leafy vegetables (spinach, cabbage, lettuce).

Protein: eggs, dairy products, soybeans, peas, nuts, seeds, tofu, tempeh, soy burgers.