Diet gun

1. We can only eat vegetables or only fruits (or vice versa) because they are the same foods.

False

Vegetables have nutrients that fruits do not have, such as high fiber content and several vitamins and minerals. They help in the proper functioning of the digestive system and help in better weight management.

Fruits also contain fiber to a lesser extent than vegetables, vitamins, minerals, antioxidants that protect cells from damage and strengthen the immune system. They also contain natural simple carbohydrates to a greater extent than vegetables.

2. We can not eat carbohydrates at all so as not to retain fluids.

False

Indeed, carbohydrates retain fluids in the body, but carbohydrate intake is vital, both for meeting our energy needs and for the normal functioning of our brain and muscles.

Carbohydrates should be consumed at a rate of 45-55% of total body calories in healthy people.

3. We can only eat sweets that we like on a low-calorie diet for weight loss since we will remain faithful to the calories of the program anyway.

False

Sweets provide only calories, but not proteins, vitamins, minerals and fiber, that is why they called them empty calories.

In a balanced weight loss diet we must take in all nutrients otherwise we will quickly start to feel tired, lose energy, lose muscle mass and we will create problems for ourselves from the insufficient intake of vitamins, minerals, antioxidants, anti-inflammatory substances found in natural foods.

4. We will only eat animal proteins because they are more filling.

False

Animal protein is indeed filling but excessive protein intake over a long period of time can have side effects on the body and our health as it can burden the liver and kidneys, which are responsible for processing and eliminating excess protein from the body.

Excessive amounts of animal protein can lead to dehydration, increased risk of kidney disease, osteoporosis, increased uric acid.

5. Is it necessary to eat fat with our food?

True

We should eat fat, fat is a group of nutrients that contain energy and are essential for the body’s health.

Fat is essential for maintaining brain health, helping with hormone production, reducing inflammation, helps vitamin absorption and in the better functioning of the gastrointestinal system among other things.

Unsaturated fats, such as olive oil, are healthier than saturated fats, which are found mainly in animal products but also in coconut oil and palm oil.

6. If we do intense work with body fatigue, should we eat more calories from carbohydrates and proteins?

True

When we do intense work that involves body fatigue for a long time during the day, we consume more calories and we should eat more calories mainly from carbohydrates and proteins as they are the nutrients that give us energy and keep our muscle mass stable so that we can cope with the increased work schedule we have and have a faster and better recovery.

7. Are the 5 meals a day necessary, breakfast, before lunch, lunch, afternoon and dinner?

True

For most adults with work schedules from morning to early afternoon and with the possibility of being able to take lunch at work, yes they are necessary.

The 5 balanced meals help maintain our energy throughout the day. If we do intense sports activity then we will probably need additional meals but in general 5 meals are usually enough for most of the population.

8. Should we reduce salt intake even though it gives food a very nice taste?

True

Increased salt intake (essentially sodium contained in salt) can lead to increased blood pressure, fluid retention, cardiovascular problems, stroke, increased risk of osteoporosis. It is better to replace it with herbs and spices (not complex ones because they contain salt).