4 Nutrition Myths and How to Increase Metabolism
Trying to lose weight but hitting a hard plateau? You’re probably making one of these common diet mistakes. This is how to increase metabolism to help you lose weight easier and faster.
1. Eating small meals a day will speed up your metabolism
This is false- let’s debunk why this is not true!
One of the biggest myths is that if you eat every 2 to 3 hours this will speed up your metabolism. This is 100 percent false as it doesn’t matter how many meals you eat within a day. Whether you eat 3 meals a day or 6 meals a day, the speed of your metabolism will be the same rate. You are not going to lose more weight because you are eating frequently.
When it comes to eating, you need to find a meal frequency regimen that works for your work schedule. The advantage of eating every 2 to 3 hours is that it helps prevent you from overeating because you are not waiting too long before your next meal. However, it will not make you lose weight faster or increase the rate of your metabolism. This is one of oldest diet myths in the fitness industry!
2. Extreme low-calorie diets such as 800 to 1000 calories a day will lead to faster weight loss
This is false- let’s debunk this!
Most people think the less you eat the more you lose and in theory this is correct. But the reality is if you consume fewer calories than the amount needed for your body to function normally, your resting metabolic rate (meaning your metabolism) will decrease, making it much tougher to lose weight because the ability to burn calories will be a snail pace rate. According to research when diets are lower than 1200 calories you will find the largest decrease in your RMR (Resting Metabolic Rate). When you are on a diet, be careful that your caloric intake isn’t severely too low.
3. All calories are not created equal
This is True!
Having an idea of how many calories you consume is very important.But, your body processes different types of food differently! 20 to 30% of all calories you eat that are protein are burned in the digestion. 6% of all calories you consume that are carbs are burned in the digestion process and 3% of all fats are burned in the digestion process. Because protein is burned so quickly, even without exercising, that is one of the reasons why a good majority of calories should come from protein when it comes to weight loss.
A perfect illustration is this: if you ate 1000 calories of chicken and a 1000 calories of ice-cream you would gain more weight with ice-cream. Only 3% of fat from the ice cream would burn in the digestion process whereas 20 to 30% of the protein in chicken would burn in the digestion process. This process is called the Thermal Effect of Food, (TEF).
4. Eating late at night leads to weight gain
This is false: Let’s debunk this!
Many celebrities have pushed that late nighttime fat loss myth theory that once they stopped after eating 6pm, they started to lose weight. The foods you eat are very important as well as the quality but you can’t discredit the amount of calories. Your body does not store more fat at night than other times during the day! Your body’s ability to gain weight is about what you eat and how much you eat not what time of the day you eat it.
Science says eating late at night will not lead to gaining weight. There was a 6 month study that was done in Israel where the participants ate their largest meal at breakfast and some people ate their largest meal after 8pm and they found that the people who ate their largest meal after 8pm lost 10 percent more body-fat and lost 11 percent more weight than the people who at their largest meal at breakfast. The only time that late night eating can be a problem is that last meal turns into 3 meals and that is more overconsumption of calories than the time of the day you ate it.