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7 myths of the diet is likely to believe - and you to lose weight ...

From cutting out carbohydrates for that the debate on dairy products, advice on diet seems to change from week to week.

With so many different diet plans out there, how do we know which one to follow? And it will make any difference?

From skipping meals to eliminating food groups, Professor Tim Spector, of King's College London, says we're probably doing it all wrong.

We are currently experiencing an epidemic of obesity and allergies.

Obesity rates have tripled over the last 30 years even though most of us are exercising regularly and watching calories than ever.

Two out of three Britons are now overweight or obese and one in five of our children are clinically obese.

What is interesting is that there is no evidence that this massive change is solely due to us being greedy and eat more calories.

What we eat is probably much more important than our total count calories.

But today choose exactly what you should eat to be healthy is far from clear.

We are bombarded by conflicting messages from doctors, experts, manufacturers and government about what we should eat and what we should be cutting out; if it is sugar, fat or carbohydrates that are the biggest culprits of causing our waistlines to keep expanding.

turns out that the answer lies in our gut microbiome, an area in our lower intestine weighing 4 pounds and contains 100 billion microbes.

With so many different diets recommended, it is easy to understand why people are confused. Professor Tim Spector, of King's College London, says this is probably why we're doing it all wrong

all possess a unique set of microbes, which significantly outperform our cells and genes, and its function is to digest food and keep alive and healthy.

Now cutting-edge research and technology are enabling scientists to discover how, by changing our diet, we make our microbes to keep slim, prevent diseases and allergies and even enlighten our mood.

It's time to challenge old myths and misconceptions about food and embrace the new scientific evidence.

all calories are equal

Now we know that weight loss is not as simple as calories in vs calories out.

While a calorie is a calorie on a food label, which actually are not equal when it comes to their impact on the human body.

Studies now show that our gut microbes and how they interact with our genes determine how digests and uses food.

This means that two people can eat exactly the same amount of calories and do exactly the same amount of exercise, but will still lose or gain weight at a different pace.

Caloric restriction diets work

The way the body processes food it is different for everyone so that no one diet works for everyone

there have been many studies, including those I have run with the pairs of twins, who have shown that people react very differently to identical foods and weight loss regimes.

This is partly down to our genes but also to our microbes, which produce a range of different chemicals in food.

These chemicals can have different effects on health and weight.

So if two people eat pasta identical bowls having different amounts of which was deposited as fat due to differences in their microbes.

Because everyone has a very individual profile intestine, the way we process our food is often unique to us.

Exercise helps weight loss

I am a big proponent of exercise - is enormously beneficial for the heart, mood and general well-being

.

But it is not necessarily going to slim your waist.

The advice to eat less and exercise more to lose weight is obsolete and does not usually work.

Exercise can actually lead to weight gain because your body adapts to the extra effort for you to gain weight

the exercise actually often leads to weight gain because your body is programmed to adapt to compensate for the extra effort.

is more difficult to get rid of fat to muscle - we have to spend five times more energy

That does not mean that we should not bother though..

Studies have shown clearly to be fit makes it healthier and likely to live longer.

CUT carbohydrates is good for you

There is a growing trend to claim obesity can be cured by omitting only part of our diet.

This has led many popular books each advocating the elimination of the major food groups -. Each supposedly the main villain

These include the prohibition of milk, dairy and meat products, cereals and foods that contain gluten, saturated fat, 'modern' foods such as cereals and legumes, fructose or all sugars and carbohydrates.

Not surprisingly confused.

The science behind these popular diets is defective and following any of these regimens for any length of time is often impossible, as I discovered when I experienced myself.

The elimination of individual food groups from the diet, such as carbohydrates, is not a good idea because it can prevent microbial diversity, professor Spector warns

the other important consequence is that these diets have a significant reduction in the breadth and diversity of the food we eat.

Until recently, I do not think this mattered, but recent studies show how dangerous this attitude can be.

diets

Many people rely heavily on processed foods.

This means they are ingesting just 10-20 different food ingredients over a year.

This is in contrast to our hunter-gatherer ancestors who have eaten estimate that about 500 species of plants and animals over one year.

It is no coincidence that had almost twice microbial species do.

Microbial diversity is the key to our health.

The more variety, the healthier the individual.

low diversity microbe is involved not only in obesity and diabetes, but a whole series of "Western diseases such as allergies, autoimmune diseases and irritable bowel syndrome.

ALWAYS take breakfast

One of the most cited 'golden rules' of healthy eating that breakfast is the most important meal of the day.

what many people do not realize mind is that this is nothing more than a marketing ploy used by companies from breakfast cereals to increase sales!

fasting short-term, even at breakfast time, has been shown to cause microbes to flourish next time we eat, professor Spector says

One part of the dogma is the idea that we should eat "little and often" to avoid spikes in blood sugar and subsequent low that make us eat more.

But these are the two nutritional myths with good supporting evidence.

The truth is that short-term fasting has been shown to help weight loss by stimulating the friendly microbes.

The "free time" digestion gives our microbes the opportunity to "clean up" the lining of the intestines, allowing a greater variety of microbes that thrive next time we eat.

This could be why diets intermittent fasting as 5: 2. Have been so successful

But studies have shown that even extending the period of fasting overnight at half morning or lunchtime can have equally positive effects on weight loss and blood profile.

The key is to listen to your body.

If you usually need breakfast (like me) then go ahead and have some gut for children as full fat yogurt with berries.

But if you feel you do not need it is because it does not.

avoid high FAT FOOD

scientific knowledge becomes against the popular belief that "fats are bad for you".

Indeed, more and more research is showing how to eat the right fats can improve your health and help your microbes thrive.

So always opt for the version with full fat dairy products.

may be higher in calories than a choice of "low fat" but "low fat" often really it means high accompanied sugar emulsifiers, preservatives and chemicals that can alter their microbes .

Comer full fat, such as cheese, can stimulate the rest of the community to be healthy, increasing diversity and alteration the way the body breaks down food

in a recent five-year trial followed 7000 Spanish divided between a low-fat diet and a Mediterranean diet rich in fat extra nuts and oil olive, cheese and full-fat yogurt.

The study showed a third less heart disease, stroke, diabetes and breast cancer in the group of high fat even lost some weight.

(the smelliest, the better!) And full fat yogurt or kefir act like tourists in our guts. Unpasteurized cheeses

Bacteria containing stimulate the rest of the community to be healthy, increasing diversity and altering the way we divide food.

probiotics do not work

Overuse of antibiotics is very worrying.

is leading to antibiotic resistance, but more immediately, each cycle taking antibiotics is the establishment of a nuclear bomb in your gut.

Yes that kills the bad bugs that are making you sick, but also erases all friendly bacteria you need to stay fit and fine.

If you must take a course of antibiotics then be sure to take a probiotic at the same time and for some time afterwards.

Eat a lot of good probiotics to replenish your gut bacteria, such as yogurt full fat, can help create a healthy environment in the gut

studies have shown that this greatly helps your gut to recover and protects against unpleasant C. diff infections.

There is no substitute for a healthy diet to ensure that you are cultivating a friendly atmosphere microbes in your gut.

Eat lots of prebiotic foods such as leeks, onions, garlic, Jerusalem artichokes and asparagus or globe.

Prebiotics are fibers that can not digest, but that our microbes can.

create the ideal environment for friendly bacteria to flourish environment.

Eat a lot of good probiotics to replenish your gut bacteria, such as full-fat yogurt, unpasteurized cheeses and fermented foods like kimchi.

Other key components are polyphenols -. Plant chemicals that help promote the growth of good bacteria and bad block

is found in grapes, berries, onions, pomegranates, coffee, green tea, red wine and dark chocolate.

The key is to eat a variety of foods especially fruits and vegetables, the more the better -. So enjoy

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