Yes, you can eat carbohydrates even if you are on a diet. We disprove this and other weight loss myths that only 
undo the already arduous task of losing weight. On the contrary, losing weight depends to a large extent on individual needs and goals and, therefore,
we have taken the word of the experts to answer all those myths that hinder the already arduous task of losing weight. These are the biggest maxims about weight loss that you must stop believing as soon as possible if you really want to change your figure.
Myth 1: eating fat makes you fat.
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The fat has more calories per gram than carbohydrates and proteins, hence many people think fattening, Fat helps you stay full longer, so if you eat it in a balanced way, i
t can promote weight loss .” Also, fat is an important component in a healthy diet, always in moderate amounts, because it helps in cell regeneration and provides energy to the body.Of course, when we talk about fat, we refer to healthy fats, which we can find in foods such as avocado, olive oil, or nuts.
Myth 2: all calories are equal
Knowing how many calories you eat at each meal is important when it comes to losing weight, but also the type of calories you consume. The macronutrients such as proteins, fats, and carbohydrate
“act differently in the body and has different functions. We need a combination of all of them for the body to function properly”.
Myth 3: you shouldn’t eat carbohydrates
Like fats, carbohydrates are essential in a healthy diet. However, keep in mind that carbohydrates are divided into two categories: simple and complex, so you should know which ones are suitable for you and in what quantity.
While the former is found in processed foods that can raise blood sugar levels and cause weight gain if eaten in excess; complex carbohydrates are found in nutrient-dense foods like whole-wheat bread, legumes, oatmeal, and certain vegetables.
Myth 4: Feeding at night will make you fat.
Some people can be fine if they stop eating a few hours before going to bed, but for many others, it is a physical and mental struggle”, which can lead to weight gain.
Eating patterns late at night are related to unnecessary calorie intake and poor food choices, Therefore, if you eat healthy and balanced dishes at night, you will neither starve nor gain weight.
Myth 5: you can counter a bad diet with exercise.
It is already known that sport is a fundamental pillar in weight loss, but you can derail all your physical efforts b
y eating foods with many calories and few nutrients.
“It is very difficult to overcome a poor diet with exercise since only a certain number of calories can be burned with each session,” Eating unhealthy foods will have a negative impact on your energy and your ability to play sports.
Myth 6: supplements help you lose weight
There are sports supplements that help improve performance and nutritional supplements that make up for the lack of some vital vitamins and nutrients. But in no case have scientists determined that supplements are helpful for weight loss.
In fact, many of those ‘drugs’ that promise to burn fat are not regulated by the relevant authorities and can be dangerous. Weight loss supplements should only be taken under medical supervision.
Myth 7: you can’t miss breakfast on a diet
The first thing people usually do when they start a diet is to eat hearty breakfasts under the pretext of having enough energy until lunch. However, eating breakfast does not automatically lead to weight loss,
It is true that eating in the morning can help control appetite, but as long as the number of calories ingested is equal to or less than the number of calories burned in the same period.
Myth 8: eliminating gluten from your diet will make you lose weight.
The gluten is a type of protein found in certain grains, such as wheat or rye. Except for celiacs,
gluten does not prevent weight loss, in fact, it is found in many healthy foods rich in fiber, vitamins, and minerals.
Myth 9: you only lose weight by doing cardio.
It is clear that doing a spin class, running 10 km or jumping rope will help you burn fat, but cardio is not the only way to lose weight. Science has already shown that strength training plays a huge role in this regard as well. And its benefits go beyond weight loss: lifting weights helps protect bones, improves body posture, and reduces sarcopenia.
Myth 10: food that tastes good is bad for your weight
One of the most used excuses by those who do not follow a healthy diet is that healthy foods taste bad or, directly, they do not. It is the unfair fame with which products like tofu have to coexist. However,
spices play a leading role in this regard, and thanks to them and their multiple benefits, rich recipes can be made with which, in addition, you will avoid using excess salt and, therefore, fluid retention.
