5 Clichés About Nutrition
There are many stereotypes about nutrition, and unfortunately, these are now engraved like immutable information.
1- Breakfast is the most important meal of the day!
We are all told to have breakfast, but this is pretty bad advice. When you wake up in the morning, your insulin level is quite low and this is an opportunity to reach the fats that you cannot burn under normal conditions. The worst thing you can do is to eat by raising the amount of insulin and glucose and stopping fat burning immediately. It would be better to postpone the first meal of the day for at least a few hours during which you will be completely hungry and burn the fat stored in the body. The worst is that you will stop fat burning as well as having a high-carb breakfast by increasing insulin and glucose as much as possible. Having such a breakfast, instead of consolidating glucose burning instead of burning fat, it sends as many calories as possible to the fat stores. Besides, an excessive rise of insulin and glucose always leads to an excessive decrease in glucose after a few hours. The more you raise, the faster it falls! This triggers more severe hunger. (If you want your blood sugar to drop and your stomach to be scraped, just have a carbohydrate breakfast and wait 2-3 hours to see how you will feel) It will be useful to delay or delay a little breakfast in the morning; Because, throughout our evolution, people have always been hunter-gatherers, hunting and gathering throughout the day instead of having a big breakfast first, and taking most of the calories (not taken in the morning but taken in the evening) later in the day.
2- Eat small and frequent meals.
This stereotype is one of the many useless pieces of advice. We are told to have frequent meals for "maintaining our metabolism" and "for our body not going into hunger". This is the opposite of the truth: you have to be hungry as much as possible to burn fat and specialize in maintaining your life with your stored fat instead of eating calories constantly. Similarly, we are often told to take protein throughout the day to build muscle, and this theory has not been proven. Of course, it is necessary to get enough protein to build muscle, but doing this frequently is extremely wrong. The place where you put it in your mouth will cause your blood sugar level to rise to a certain extent and therefore you will secrete insulin! So if you eat often, your insulin value will always be high! How do you expect to burn stored fat? This has nothing to explain with science! Could it be that lobbies selling these products, not science, say that you need to consume something all the time?
3- Hunger causes muscle loss instead of burning fat.
Many people worry that if they start starving, they will either be unable to build muscles or lose their muscles. Unfortunately, this is also not accurate information. If it were true, the human would be extinct nowadays.
Growth hormone increases during our starvation. Growth hormone (also during sleep and after we starve) can also be called the hunger hormone because it can increase up to 2000% after 24 hours of fasting. While the growth hormone has a very muscle-building effect, it is very important for bodybuilders who want to burn as much fat as possible and build muscle at the same time. The growth hormone is elevated to protect the muscles throughout hunger, and by eating constantly, you block the secretion of this hormone.
The opposite is true; If you are doing endurance training while hungry (highly recommended), the muscles are protected and can develop. Also, thanks to the adrenaline and noradrenaline secreted when people are hungry, they focus and be alert. (Previously, this increased energy and alertness in our evolution has helped us catch prey when necessary.)
4- When you are hungry, your metabolism slows down.
This stereotype is also completely wrong. While many studies are starving for up to 72 hours, metabolism does not slow down, and in fact, the secretion of catecholamines (epinephrine or adrenaline, noradrenaline, and dopamine) and the sympathetic nervous system (anti-parasympathetic nervous system, or `` rest or digest '' system is often referred to as the "war or nervous system" (or called how many '' systems) it proved a bit faster. It is logical that when the hunter-gatherer people of the war or how many sympathetic nervous systems are the most active and hungry (looking for food), they activate during the day and become a parasympathetic 'rest and digest' evening after eating a large portion of food.
5- If I don't eat, my blood sugar will fall.
Research has shown that healthy people who do not take diabetes and have no major health problems can starve for a long time without falling blood sugar. Almost all types of hypoglycemia or low blood sugar (in non-diabetics) are caused by eating very high glycemic index carbohydrate foods a few hours ago. If you eat carbohydrates, blood sugar rises FAST, then insulin rises, then blood sugar drops FAST. This is because of you. The higher you throw a ball, the faster it falls!
Stay with Love and Health,