j****y
发帖数: 1714 | 1 这里研究型减肥的同学多，转过来大家批判批判。我是看不出毛病，觉得文章说得对。
http://authoritynutrition.com/11-biggest-lies-of-mainstream-nut
There is a lot of misinformation circling around in mainstream nutrition.
I have listed the worst examples in this article, but unfortunately this is
just the tip of the iceberg.
Here are the top 11 biggest lies, myths and misconceptions of mainstream
nutrition.
1. Eggs Are Unhealthy
There’s one thing that nutrition professionals have had remarkable success
with… and that is demonizing incredibly healthy foods.
The worst example of that is eggs, which happen to contain a large amount of
cholesterol and were therefore considered to increase the risk of heart
disease.
But recently it has been proven that the cholesterol in the diet doesn’t
really raise the cholesterol in blood. In fact, eggs primarily raise the “
good” cholesterol and are NOT associated with increased risk of heart
disease (1, 2).
What we’re left with is one of the most nutritious foods on the planet.
They’re high in all sorts of nutrients along with unique antioxidants that
protect our eyes (3).
To top it all of, despite being a “high fat” food, eating eggs for
breakfast is proven to cause significant weight loss compared to bagels for
breakfast (4, 5).
Bottom Line: Eggs do not cause heart disease and are among the most
nutritious foods on the planet. Eggs for breakfast can help you lose weight. | B*Q
发帖数: 25729 | 2 大家感兴趣的话，应该仔细读读这篇博客引用的研究报告。而不是只看这篇博客。 | b*****l
发帖数: 8603 | 3 发信人: joyjoy (joy), 信区: loseweight
标 题: Top 11 Biggest Lies：2. Saturated Fat is Bad For You
发信站: BBS 未名空间站 (Tue Oct 1 23:12:10 2013, 美东)
2. Saturated Fat is Bad For You
Foods High in Saturated Fat
A few decades ago it was decided that the epidemic of heart disease was
caused by eating too much fat, in particular saturated fat.
This was based on highly flawed studies and political decisions that have
now been proven to be completely wrong.
A massive review article published in 2010 looked at 21 prospective
epidemiological studies with a total of 347.747 subjects. Their results:
absolutely no association between saturated fat and heart disease (6).
The idea that saturated fat raised the risk of heart disease was an unproven
theory that somehow became conventional wisdom (7).
Eating saturated fat raises the amount of HDL (the “good”) cholesterol in
the blood and changes the LDL from small, dense LDL (very bad) to Large LDL,
which is benign (8, 9).
Meat, coconut oil, cheese, butter… there is absolutely no reason to fear
these foods.
Bottom Line: Newer studies have proven that saturated fat does not cause
heart disease. Natural foods that are high in saturated fat are good for you | b*****l
发帖数: 8603 | 4 发信人: joyjoy (joy), 信区: loseweight
标 题: Top 11 Biggest Lies：3. Everybody Should be Eating Grains
发信站: BBS 未名空间站 (Tue Oct 1 23:12:55 2013, 美东)
The idea that humans should be basing their diets on grains has never made
sense to me.
The agricultural revolution happened fairly recently in human evolutionary
history and our genes haven’t changed that much.
Grains are fairly low in nutrients compared to other real foods like
vegetables. They are also rich in a substance called phytic acid which binds
essential minerals in the intestine and prevents them from being absorbed (
10).
The most common grain in the western diet, by far, is wheat… and wheat can
cause a host of health problems, both minor and serious.
Modern wheat contains a large amount of a protein called gluten, but there
is evidence that a significant portion of the population may be sensitive to
it (11, 12, 13).
Eating gluten can damage the intestinal lining, cause pain, bloating, stool
inconsistency and tiredness (14, 15). Gluten consumption has also been
associated with schizophrenia and cerebellar ataxia, both serious disorders
of the brain (16, 17).
Bottom Line: Grains are relatively low in nutrients compared to other real
foods like vegetables. The gluten grains in particular may lead to a variety
of health problems. | b*****l
发帖数: 8603 | 5 发信人: joyjoy (joy), 信区: loseweight
标 题: Top 11 Biggest Lies：4. Eating a Lot of Protein is Bad For Your
Bones and Kidneys
发信站: BBS 未名空间站 (Tue Oct 1 23:13:39 2013, 美东)
A high protein diet has been claimed to cause both osteoporosis and kidney
disease.
It is true that eating protein increases calcium excretion from the bones in
the short term, but the long term studies actually show the opposite effect.
High Protein Foods
In the long term, protein has a strong association with improved bone health
and a lower risk of fracture (18, 19).
Additionally, studies don’t show any association of high protein with
kidney disease in otherwise healthy people (20, 21).
In fact, two of the main risk factors for kidney failure are diabetes and
high blood pressure. Eating a high protein diet improves both (22, 23).
If anything, a high protein diet should be protective against osteoporosis
and kidney failure!
Bottom Line: Eating a high protein diet is associated with improved bone
health and a lower risk of fracture. High protein also lowers blood pressure
and improves diabetes symptoms, which should lower the risk of kidney
failure. | b*****l
发帖数: 8603 | 6 发信人: joyjoy (joy), 信区: loseweight
标 题: Top 11 Biggest Lies：5. Low-Fat Foods Are Good For You
发信站: BBS 未名空间站 (Tue Oct 1 23:14:29 2013, 美东)
Do you know what regular food tastes like when all the fat has been taken
out of it?
Well, it tastes like cardboard. No one would want to eat it.
The food manufacturers know this and therefore they add other things to
compensate for the lack of fat.
Usually these are sweeteners… sugar, high fructose corn syrup or artificial
sweeteners like aspartame.
We’ll get to the sugar in a moment, but I’d like to point out that even
though artificial sweeteners don’t have calories, the evidence does NOT
suggest that they are better for you than sugar.
In fact, many observational studies show a consistent, highly significant
association with various diseases like obesity, metabolic syndrome, diabetes
, heart disease, premature delivery and depression (24, 25, 26).
In these low-fat products, healthy natural fats are being replaced with
substances that are extremely harmful.
Bottom Line: Low-fat foods are usually highly processed products loaded with
sugar, corn syrup or artificial sweeteners. They are extremely unhealthy. | b*****l
发帖数: 8603 | 7 发信人: joyjoy (joy), 信区: loseweight
标 题: Top 11 Biggest Lies：6. You Should Eat Many Small Meals Throughout
The Day
发信站: BBS 未名空间站 (Tue Oct 1 23:15:09 2013, 美东)
The idea that you should eat many small meals throughout the day in order to
“keep metabolism high” is a persistent myth that doesn’t make any sense.
It is true that eating raises your metabolism slightly while you’re
digesting the meal, but it’s the total amount of food that determines the
energy used, NOT the number of meals.
Small Plate of Pasta
This has actually been put to the test and refuted multiple times.
Controlled studies where one group eats many small meals and the other the
same amount of food in fewer meals show that there is literally no
difference between the two (27, 28).
In fact, one study in obese men revealed that eating 6 meals per day led to
less feelings of fullness compared to 3 meals (29).
Not only is eating so often practically useless for most of the people out
there, it may even be harmful.
It is not natural for the human body to be constantly in the fed state. In
nature, we used to fast from time to time and we didn’t eat nearly as often
as we do today.
When we don’t eat for a while, a cellular process called autophagy cleans
waste products out of our cells (30). Fasting or not eating from time to
time is good for you.
Several observational studies show a drastically increased risk of colon
cancer (4th most common cause of cancer death), numbers going as high as a
90% increase for those who eat 4 meals per day compared to 2 (31, 32, 33).
Bottom Line: There is no evidence that eating many small meals throughout
the day is better than fewer, bigger meals. Not eating from time to time is
good for you. Increased meal frequency is associated with colon cancer. | b*****l
发帖数: 8603 | 8 发信人: joyjoy (joy), 信区: loseweight
标 题: Top 11 Biggest Lies：7. Carbs Should Be Your Biggest Source of
Calories
发信站: BBS 未名空间站 (Tue Oct 1 23:15:48 2013, 美东)
The mainstream view is that everyone should eat a low-fat diet, with carbs
being around 50-60% of total calories.
This sort of diet contains a lot of grains and sugars, with very small
amounts of fatty foods like meat and eggs.
This type of diet may work well for some people, especially those who are
naturally lean.
But for those who are obese, have the metabolic syndrome or diabetes, this
amount of carbohydrates is downright dangerous.
This has actually been studied extensively. A low-fat, high-carb diet has
been compared to a low-carb, high-fat diet in multiple randomized controlled
trials.
The results are consistently in favor of low-carb, high-fat diets (34, 35,
36).
Bottom Line: The low-fat, high-carb diet is a miserable failure and has been
proven repeatedly to be vastly inferior to lower-carb, higher-fat diets. | b*****l
发帖数: 8603 | 9 发信人: joyjoy (joy), 信区: loseweight
标 题: Top 11 Biggest Lies：8. High Omega-6 Seed and Vegetable Oils Are
Good For You
发信站: BBS 未名空间站 (Tue Oct 1 23:16:35 2013, 美东)
Polyunsaturated fats are considered healthy because some studies show that
they lower your risk of heart disease.
But there are many types of polyunsaturated fats and they are not all the
same.
Most importantly, we have both Omega-3 fatty acids and Omega-6 fatty acids.
Omega-3s are anti-inflammatory and lower your risk of many diseases related
to inflammation (37). Humans actually need to get Omega-6s and Omega-3s in a
certain ratio. If the ratio is too high in favor of Omega-6, it can cause
problems (38).
By far the biggest sources of Omega-6 in the modern diet are processed seed
and vegetable oils like soybean, corn and sunflower oils.
Throughout evolution, humans never had access to such an abundance of Omega-
6 fats. It is unnatural for the human body.
Research that specifically looks at Omega-6 fatty acids instead of
polyunsaturated fats in general shows that they actually increase the risk
of heart disease (39, 40).
Eat your Omega-3s and consider supplementing with cod fish liver oil, but
avoid the industrial seed and vegetable oils.
Bottom Line: Humans need to get Omega-6 and Omega-3 fats in a certain ratio.
Eating excess Omega-6 from seed oils raises your risk of disease. | b*****l
发帖数: 8603 | 10 发信人: joyjoy (joy), 信区: loseweight
标 题: Top 11 Biggest Lies：9. Low Carb Diets Are Dangerous
发信站: BBS 未名空间站 (Tue Oct 1 23:17:17 2013, 美东)
http://authoritynutrition.com/11-biggest-lies-of-mainstream-nut
I personally believe low-carb diets to be a potential cure for many of the
most common health problems in western nations.
The low-fat diet peddled all around the world is fairly useless against many
of these diseases. It simply does not work.
However, low-carb diets (demonized by nutritionists and the media) have
repeatedly been shown to lead to much better outcomes.
Every randomized controlled trial on low-carb diets shows that they:
Reduce body fat more than calorie-restricted low-fat diets, even though the
low-carb dieters are allowed to eat as much as they want (41, 42).
Lower blood pressure significantly (43, 44).
Lower blood sugar and improve symptoms of diabetes much more than low-fat
diets (45, 46, 47, 48).
Increase HDL (the good) cholesterol much more (49, 50).
Lower triglycerides much more than low-fat diets (51, 52, 53).
Change the pattern of LDL (bad) cholesterol from small, dense (very bad) to
Large LDL, which is benign (54, 55).
Low carb diets are also easier to stick to, probably because they don’t
require you to restrict calories and be hungry all the time. More people in
the low-carb groups make it to the end of the studies (56, 57).
Many of the health professionals that are supposed to have our best interest
in mind have the audacity to claim that these diets are dangerous, then
continue to peddle their failed low-fat dogma that is hurting more people
than it helps.
Bottom Line: Low-carb diets are the healthiest, easiest and most effective
way to lose weight and reverse metabolic disease. It is a scientific fact. | b*****l
发帖数: 8603 | 11 发信人: joyjoy (joy), 信区: loseweight
标 题: Top 11 Biggest Lies：10. Sugar is Unhealthy Because it Contains “
Empty” Calories
发信站: BBS 未名空间站 (Tue Oct 1 23:18:01 2013, 美东)
It is commonly believed that sugar is bad for you because it contains empty
calories.
It’s true, sugar has a lot of calories with no essential nutrients. But
that is just the tip of the iceberg.
Sugar, primarily because of its high fructose content, affects metabolism in
a way that sets us up for rapid fat gain and metabolic disease.
Fructose gets metabolized by the liver and turned into fat which is secreted
into the blood as VLDL particles. This leads to elevated triglycerides and
cholesterol (58, 59).
It also causes resistance to the hormones insulin and leptin, which is a
stepping stone towards obesity, metabolic syndrome and diabetes (60, 61).
This is just to name a few. Sugar causes a relentless biochemical drive for
humans to eat more and get fat. It is probably the single worst ingredient
in the standard western diet.
Bottom Line: The harmful effects of sugar go way beyond empty calories.
Sugar wreaks havoc on our metabolism and sets us up for weight gain and many
serious diseases. | b*****l
发帖数: 8603 | 12 发信人: joyjoy (joy), 信区: loseweight
标 题: Top 11 Biggest Lies：11. High Fat Foods Will Make You Fat
发信站: BBS 未名空间站 (Tue Oct 1 23:18:33 2013, 美东)
It seems kind of intuitive that eating fat would make you get fat.
The stuff that is gathering under our skin and making us look soft and puffy
is fat. So… eating fat should give our bodies even more of it.
But it isn’t that simple. Despite fat having more calories per gram than
carbohydrate or protein, high-fat diets do not make people fat.
As with anything, this depends on the context. A diet that is high in fat
AND high in carbs will make you fat, but it’s NOT because of the fat.
In fact, diets that are high in fat (and low in carbs) cause much greater
fat loss than diets that are low in fat (62, 63, 64). | j****y
发帖数: 1714 | 13 不好意思，给你添麻烦了。下次一个帖子贴。
版主真是好人哪~~ 拍拍马屁~
puffy
【在 b*****l 的大作中提到】
: 发信人: joyjoy (joy), 信区: loseweight
: 标 题: Top 11 Biggest Lies：11. High Fat Foods Will Make You Fat
: 发信站: BBS 未名空间站 (Tue Oct 1 23:18:33 2013, 美东)
: It seems kind of intuitive that eating fat would make you get fat.
: The stuff that is gathering under our skin and making us look soft and puffy
: is fat. So… eating fat should give our bodies even more of it.
: But it isn’t that simple. Despite fat having more calories per gram than
: carbohydrate or protein, high-fat diets do not make people fat.
: As with anything, this depends on the context. A diet that is high in fat
: AND high in carbs will make you fat, but it’s NOT because of the fat.
|
|
