By summer, many people find that they have gained extra pounds, and they begin to look for options on how to lose weight. Alas, not all traditional methods are effective. “KP” has tried to debunk major myths about weight loss.

Excessive weight has overtaken many people. We need to lose weight. But there are many misconceptions about what promotes weight gain. Let’s take a look together with our resident expert, nutritionist Lyudmila Denisenko, to figure out what foods and habits actually help you lose weight, and which do not.

Myth. 1. Celery, grapefruit and cabbage burn fat

In fact, there are no foods that burn fat. Some can increase the metabolic rate, but only for a short period of time. And are not the cause of weight loss.

Myth 2: Green tea makes you slim down.

This is not true. But tea contains a lot of polyphenols – substances that neutralize dangerous for arteries cholesterol.

Myth 3: Eating cereals makes you fat

Cereals really are a source of carbohydrates. But those who eat more slow carbohydrates – whole-grain cereals containing large amounts of fiber – lose weight and gain it more slowly. An interesting “seesaw” principle has been noticed: if you combine carbohydrates and fat, your BMI goes up, but if you do not combine carbohydrates with fat, the index, on the contrary, goes down. So choose what you prefer – a ketodiet with a lot of fat or a diet with a lot of fiber from cereals.

Myth 4: To break your appetite, you have to eat an apple

Not true. Apples and other fruits do not suppress appetite; on the contrary, they whet it.

Myth 5: Breadcrumbs do not make you put on weight as quickly as bread.

The statement is not true. Breadcrumbs are more caloric and have more fat than bread.

Myth 6: The best way to lose weight is to starve yourself.

Lack of food can cause fatigue and dizziness. It’s dangerous to starve yourself. And by holding back all day, you risk eating three times as much by evening.

Myth 7: Protein diets are the most effective

Well, no! Studies have shown that fat people lose weight better on low-carbohydrate diets, but the effect does not last long. Soon they begin to quickly gain pounds again.

Myth 8: White bread is more caloric than bread with bran

This is incorrect. 100 grams of loaf provides the same number of calories as 100 grams of bran bread. Another thing is that bran bread gives a lot of fiber and magnesium, which contributes to good digestion.

Myth 9. The secret of slimness is in salads

This is only partly true: lettuce leaves themselves are practically calorie-free. But! In their pure form they are usually not consumed. And most salad dressings contain a lot of fat: a tablespoon is about 80 calories. As a result, a salad with dressing will not contribute to weight loss.

Myth 10: It is a good idea to chew gum after eating.

Gum does freshen your breath, but it is difficult to call it a means of oral hygiene. The scientific evidence of chewing gum’s positive effect on teeth is limited to a small range of products that contain fluoride. Gum containing sugar is the same as candy, in terms of calories and destructive effect on tooth enamel. And even chewing gum can damage periodontal tissues. In fact, it is recommended to chew no more than three times a day for three minutes. If you keep gum in your mouth longer, there is excessive gastric juice secretion. And since food is not going into the stomach, it can cause damage to the mucosa.