Myth # 1: You only need protein to build muscle
Protein is really needed. They are the building blocks for muscle mass. But don't go to extremes. In order for the muscle building process to go well, energy is needed, which the body can only get from fats and carbohydrates. So the food must be balanced. According to the latest WHO recommendations, the following ratio is considered a balanced diet: 45-55% carbohydrates, 10-30% protein and 10-25% fat. As for the latter, "healthy" fats are best obtained from vegetable sources (oils, seeds and nuts). Lean meats, legumes, eggs, and fish are all good protein meals. Well, it will not be superfluous to remind you that the less processed and the more natural the products on your table are, the healthier the diet will be.
Myth # 2: Carbohydrates make you fat
There is a certain amount of truth in this statement. If you overuse sweets and foods rich in refined carbohydrates such as white bread or pasta, then everything will certainly increase. Moreover, health problems may appear over time. However, don't blacklist so-called “good carbs,” which include whole grains, grains, fruits and vegetables. They provide fuel for our vital functions and are the source of important nutrients and fiber.
Myth number 3: If you eat less, then you will definitely lose weight
Controlling portion sizes is definitely a good thing and can help you lose weight. But it is necessary to clearly understand what this "less" is and in no case should a strong feeling of hunger be allowed. Most nutritionists today advise eating a little, but often. This strategy allows you not to bring the situation to overeating, which is fraught with a set of extra pounds.
Myth # 4: You can afford to have a heavy dinner on the eve of a workout
This is actually a rather vicious practice. Experience shows that those who think so tend to mentally exaggerate the expected consumption and eat more than they should. Of course, exercising helps to increase calorie expenditure, but, alas, not as much as we think (and as we would like). A balanced diet is the foundation. And it's best to keep it in your head all the time. As a rule, any detachment is then not fully worked out, and the process of unwanted fat accumulation begins.
Myth # 5: Lunch is the main meal, and after 6 pm you can't eat anymore
Recent studies have shown that there is not much difference in what you eat at different times of the day. One thing is really important - a balanced diet that provides the body with proteins, fats, carbohydrates, vitamins and minerals. Nevertheless, there are certainly some general guidelines. It is better to start the day with complex carbohydrates - whole grain cereals, pasta from durum wheat, cereals … In the second half, preference should be given to protein foods and vegetables. This scheme is based on the fact that we need carbohydrates for energy, so we need to “recharge” the body early in the morning.
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