Can you feel the consciousness about organic eating, what to eat, and what not, how much carbs is required etc. over the world of bodybuilding? It’s making way for a new dawn- the rise of myths in the planet of bodybuilding and transformation.
Yes, in the current scenario, we are intimidated by seeing the changeover of any celebrity or a close friend, and indulge ourselves into the hardcore dieting regime or a painstaking training program, without researching the exact or healthy way of doing it.
We unnecessarily take the stress and become over reactive upon our diet plan and workout design, by just listening to some trending statements for getting in shape which is not more than a- fiction.
Seeing this plight, we have decided to list some of the myths regarding nutrients and the true case on the contrary. But before jumping on the topic, let’s get a bit background base for the same.
Calorie is the core
First of all, we will see what is calorie conundrum?
“A Calorie is the smallest unit of energy which a human body needs to survive.” Yes, each and every aspect of a body like gaining weight, and vice versa depend upon the amount of calorie you take. In fact, it’s as simple as 123:
Calories Intake> You Burn= Weight Gain
Calories Intake<You Burn= Weight Loss
Calories Intake= You Burn= Weight Stable
In addition to this, there is a bit of balancing thing called- excess fat in between the equations. If you consume more calories, you will get excess fat and in the same way, if you take fewer calories, you will lose- the gained muscle.
“Protein, carbohydrates, and Fats are the basic macronutrients.”
Yes, these are the elements which will help you during your transfiguration. You need to focus on these macronutrients, rather than categorizing the meal as good or bad. This concept is called flexible eating or ‘If It Fits Your Macros’ (IIFYM).
Now, it’s time to check some popular misconceptions and real counterpart of them.
#1. Eat 6-8 Small Meal a Day to Speed up Your Metabolism
Yes, this popular theory states that it is easier for a body to digest smaller meals taken frequently than to infrequent large supper. But it is not the case in reality. For understanding this, we have to know something about the thermal effect of food.
“The Thermal Effect of Food (TEF) is the number of calories you burn while digesting your food. Though different macronutrients cause a different increase in TEF, but the total percentage is going to remain same, irrespective of the pattern of your eating.”
Your meal plan will work for you, as long as you are meeting your daily macronutrients requirements, and the amount of meals a day is irrelevant in the same. So stop stressing yourself on counting the number of meals and their timings.
#2. Absolute Protein Diets or Low Carbs are the Secrets to Lose Fat
Yes, in the recent show, it was shown that Mr. Virat Kohli (a popular Indian cricketer) is following an absolute Protein regime for last one year, and many of us started following the same.
“New gym joiners or transformation enthusiasts often go on a low-carb diet for losing weight- almost instantly, and results in losing mostly water and glycogen than- body fat.”
If we leave some personal references, medical limitations, and other few scenarios, there is as such no need to eradicate the instant source of energy (carbs) from our meal plan. Again, it is the number game; as long as you’re burning more calories than you take, you will be losing the weight.
#3. It is best to go for Periodic Cheat Days during Strict Regime
This one is interesting, as many of our trainers counsel for going for a cheat day in between a clean diet. If we deeply think on this thesis, then we will find that it’s giving more stress than a healthy mind.
“Spending your 6 days of the week on boiled chicken, spinach, carrots, and brown rice, and feeding the seventh day with a double sized pizza is not going to make your physique better than the next guy.”
There are many ways to remove the concept of cheat days. All you need to do is, bring moderation to your meal and exercise variety in your diet. As long as you are meeting your nutritional goals, it is fine to include a junk in your food. Remember, a bite of cake a day won’t break you, but a whole cake on a cheat day- probably will.
#4. Having Carbs at Night Makes You Chunky
Ah! Here comes one more fabrication from bodybuilders!
“If you aren’t planning to the gym for a certain hour of the day, then you must stop consuming carbs at that part of time, and for most of us that part is- night.”
Yes, it just a myth as burning fat requires eating fewer calories than what you’re burning. It absolutely doesn’t matter whether you choose to eat the calories before you burn, as long as the net result at the end of the day is the same.
From above details, we can easily notice the number of growing misconceptions in our midst. The Transformation and fat loss are extremely simple mathematical equations, but for no reasons, they are being made- complex calculations. You can now easily analyze that working on a particular nutrition plan perfectly is one thing and that meal plan being perfect is another thing.
Final thought should be on consistency over time by implementing simple methods according to capacity. We shouldn’t confuse correlation with causation, after hearing any fancy eating mantras. So now it’s time to rise over these myths and imply simple calorie/macronutrients in your diet plan for best results.
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