debunking myths do any of the various internet weight loss methods really work

For those who want to lose weight, there's probably nothing better than eating and getting slimmer. No need to exercise on an empty stomach or resist the temptation of delicious food...

As a result, various dietary weight loss methods have started circulating online. Some people believe them, but the outcome is not only ineffective for weight loss but also poses health risks. The most frustrating part is that some of these methods seem 'well-founded,' making it hard not to believe them.

But do these methods really work? Today, let's explore the truth together.

NO.1 Is the 'No Carbs' or 'Meat-Only Diet' reliable?

We can summarize this question into one: Is the 'ketogenic diet' good or not?

In summary, it follows the principle of high fat, low carbohydrates, and moderate protein. The idea is that metabolizing fat for energy consumes more energy than metabolizing carbohydrates, thus achieving weight loss.

So, from a purely weight loss perspective, the ketogenic diet can indeed help you lose weight in the short term without the pain of fasting. However, in the long term, there is no conclusive observational data to support this.

Moreover, this dietary method has some drawbacks, such as nutrient deficiencies leading to malnutrition, weakness due to insufficient carbohydrate intake, and constipation due to lack of dietary fiber.

If you're just trying it out, you can learn more about the ketogenic diet and give it a try. After all, eating until you're full is much more comfortable than fasting.

NO.2 Can skipping breakfast help you lose weight?

The issue of 'skipping breakfast' can lead to a series of discussions, so let's start with a conclusion!

If you don't usually eat breakfast, skipping it isn't a big deal. But if you're skipping breakfast specifically to lose weight, it's absolutely unnecessary.

More 'myths' about skipping breakfast

· First, skipping breakfast doesn't affect intelligence but rather the brain's reaction speed. This is due to low blood sugar levels causing hunger, which in turn affects brain excitement levels.

· As for the claim about gallstones, skipping breakfast cannot be blamed for this because the causes of gallstones are too complex. They could be due to bacterial or parasitic infections, rapid weight loss, metabolic syndrome, or diabetes.

· Lastly, our intestines absorb all kinds of nutrients but not waste.

So, does skipping breakfast help with weight loss?

This really depends on the individual, but here's a possibility: it's very likely to have no effect, and there's a very small chance it might cause a slight change in your weight.

Ultimately, to lose weight, you need to monitor your daily energy intake. Many people who skip breakfast end up overeating at lunch because they're 'starving,' which doesn't align with the principle of balanced meals for fat loss.

NO.3 Can drinking juice 'detox' and help you lose weight?

This question can be answered very confidently: it's completely unreliable.

First, for healthy individuals, the concept of 'detox' doesn't exist. Spending three days drinking only juice, even if you call it 'light fasting,' doesn't change the fact that it's a diet of less than 1000 calories.

Additionally, the increased bowel movements during the 'detox' period are due to the body's incomplete absorption of fructose, leading to changes in intestinal osmotic pressure and water entering the intestines, increasing stool volume. Of course, if the juice isn't fresh, it might also cause stomach issues. So, don't count on 'detox weight loss.' If you don't eat or drink for three days, you'll lose weight even faster, but why go through that?

NO.4 Can eating small, frequent meals help you lose weight?

This idea originated from bodybuilders who use small, frequent meals during competition prep to aid their training. But somehow, it turned into 'if you want to lose weight, eat small, frequent meals.'

The small, frequent meals method has its target audience, such as people with small appetites who want to gain weight, diabetics who need to control blood sugar, or those with binge eating disorder who want to control hunger.

If you compare yourself to these target groups, you'll clearly see that 'small, frequent meals' have little to do with weight loss. Especially the claim that small, frequent meals can boost metabolism—while there is an increase, it's minimal. In other words, if every meal affected metabolism, I could break my meals into bites and eat them one at a time, and my metabolism would skyrocket, right?

So, to lose weight, you need to balance your diet and follow your eating habits.

While having a good figure is important, health is even more crucial! So, everyone should aim for scientific and healthy weight loss.

Now, let me recommend a fat-loss meal plan that lets you eat and get slimmer.

Women's Fat-Loss Meal Plan

· Total Calories: About 1800 kcal

· Protein: About 180 grams

· Carbohydrates: About 180 grams Fat: About 40 grams

Usage Instructions:

· You can freely combine meals, eating 4-6 times a day.

· The meal before training should be high in carbohydrates, while post-training and other meals should be low in carbohydrates.

· Follow the 'protein first' principle, controlling daily carbohydrate and fat intake.

· Use simple cooking methods like baking, steaming, boiling, and pan-frying.

TIPS:

· Try not to add extra sauces like chili sauce, salad dressing, curry sauce, etc., during cooking.

· Focus on simple cooking.

Sample Meal Plan:

(The sample meal plan is for reference only and can be adjusted based on personal taste.)

Ingredient List:

Men's Fat-Loss Meal Plan

· Total Calories: About 2400 kcal/day

· Protein: About 210 grams

· Carbohydrates: About 270 grams Fat: About 60 grams