Think and lean. The doctor debunked popular myths about food and weight loss

Products for weight loss, fractional nutrition, interval fasting - the Network has many tips on how to build. But should you trust non-professional recommendations? The correspondent of the Minsk-Novosti agency asked the head of the Minsk City Health Center Snezhana Cavrigo about the loudest myths.

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Fractional nutrition

Some people believe that eating five to six small portions a day is harmful.

- This statement is based on the idea that allegedly hydrochloric acid is produced idle and burns the stomach mucosa. In fact, it is strictly regulated by the volume and composition of food and is released in response to the ingress of food, it is also neutralized. So you do not need to be afraid to eat fractionally: the stomach mucosa is protected by a powerful layer of bicarbonates and mucus. Therefore, hydrochloric acid cannot damage a healthy organ, explained Cavrigo. Eating five to six times a day is not necessary if you are healthy. Such nutrition provokes constant jumps in insulin and does not allow the digestive system to rest. Frequent receptions are needed for exacerbation of gastritis, GERD, after removal of the gallbladder. A healthy person is enough to eat three or four times a day, without random snacks.

Is intermittent fasting useful

The doctor confirmed that this type of fasting is useful, but it has no advantages over a calorie deficit and is not suitable for everyone.

- Interval fasting helps reduce your daily calorie intake by reducing the time you eat. This improves insulin sensitivity, triggers the processes of autophagy (cell cleansing) during hunger. But intermittent fasting is strictly prohibited for people with eating disorders, gallstone disease, pregnant women and people with adrenal problems, explained Cavrigo.

Are all foods that are positioned for healthy eating useful

- There are many healthy foods with lots of sugar. For example, granola and other breakfast cereals. Due to syrups, honey and candies, a portion can contain up to four to five teaspoons of sugar. Also, yogurt with fillers and cheeses: one can of fitness yogurt contains up to 15-20 g of sugar (this is about four teaspoons). Vegetable milk (oatmeal, rice) often contains added sugar or has a high glycemic index due to enzymatic starch hydrolysis. Many protein bars are identical in composition to ordinary chocolates, and even contain hidden sugars (maltodextrin, date syrup), palm oil. Packaged juices and smoothies are devoid of useful fiber, but contain concentrated fructose in volumes comparable to soda, the specialist said.

If you think a lot, you can lose weight

- The brain really spends about 20% of the body’s basic energy (300-400 kcal per day). However, intensive mental work increases these energy costs by only 20-30 kcal per day. This is equivalent to a small piece of apple or a couple of minutes walk. So losing weight is not due to the burning of calories from increased mental work, but from the accompanying stress, which can reduce appetite in some people. Although more often the opposite happens: the brain requires fast energy and provokes a strong craving for sweets.