1. Carbohydrates make you fat

Incorrect.
Carbohydrates are not all the same. When we talk about "carbohydrates", we usually mean the "bad carbohydrates". These are found in delicious dishes such as pizza or pasta, in your morning "chocolate croissant" or gummy bears. We are talking about simple carbohydrates here, which are quickly digested by the body and make you hungry again just as quickly. However, carbohydrates do not make you fat per se. Because alongside the bad ones, there are also the "good carbohydrates". These are found in whole grain products, pulses and potatoes. They contain a lot of fiber, which ensures that you feel full for a long time. The good carbohydrates are not only healthy and delicious, but in moderate amounts they certainly won't make you fat.

2. Fat makes you fat

Incorrect.
We can also refute this myth. Although fat has more calories than protein and carbohydrates, you should definitely include "good fat" in your diet. Fats are important for regulating our hormone levels. Our bodies also need fat as an energy source to cope with everyday life. Every cell is protected by a layer of fat. Fat is also responsible for the absorption of fat-soluble vitamins A, D, E and K. Without fat, these vitamins would be excreted immediately without the body being able to process them.

A distinction is made between the following types of fat:

Unsaturated fatty acids :
They support our cognitive processes, can protect against cardiovascular diseases and are needed for many physical functions. Unsaturated fatty acids are mainly found in vegetable oils (unhydrogenated - i.e. not in the form of margarine), nuts, seeds and fish. Omega 3 and Omega 6, for example, are unsaturated fatty acids.

Saturated fatty acids:
They should only end up on your plate in small quantities, as they are considered harmful to the heart and circulation in larger quantities. They are mainly found in animal products such as pork, cream or butter.

Trans fatty acids:
You should avoid these fats whenever possible. Trans fatty acids are created when otherwise healthy fats are industrially hardened. They are found primarily in ready meals, fried foods, packaged snacks and baked goods. They have no function or benefit for the body. Quite the opposite: they can, for example, cause damage to blood vessels, obesity or strokes.

How can you eat more unsaturated fats and less saturated fats?

3. Coffee dehydrates the body

Also wrong.
This rumor has been around for years. Studies have shown that the caffeine it contains does have a diuretic effect and that the fluids consumed leave the body more quickly. However, since the effect on water balance is very small, you can easily include coffee in your daily fluid intake. Around three to four cups of coffee per day are considered moderate.

4. Fruit juices are healthier than soft drinks

Right and wrong.
It's no secret that sweet drinks like cola, iced tea or Fanta are sugar bombs. On the other hand, orange juice in the morning is considered a healthy source of vitamins and a wake-up drink. Fruit juices are made from fruit and contain vitamins and minerals. But what many people don't know is that fruit juices contain a lot of calories because they contain the sugar from a large amount of fruit.

Did you know that one liter of juice contains about the same number of calories as one liter of cola?
Whether it's fruit juice or cola, the best thing to do to quench your thirst is to drink water. But it's perfectly fine to treat yourself to something now and then. Compared to cola, juice is still the better choice: after all, juices contain valuable vitamins and minerals. Orange juice, for example, contains a large amount of vitamin C in addition to the vitamin folic acid and the mineral potassium. Vitamin C can strengthen the immune system and protect against colds.

5. Multivitamin supplements
replace fruits and vegetables

Incorrect.
A regular supply of vitamins and minerals is essential for your body to prevent a deficiency. With a balanced diet with 5 portions of vegetables/fruit (3 portions of vegetables and 2 portions of fruit) as well as 1-2 liters of water a day and plenty of exercise in the fresh air, nutrient deficiencies are rare. Food is usually the main source of vitamin intake. One-sided eating habits are a common cause of deficiency symptoms. Vitamin
We absorb D through sunlight. The most common reason for a deficiency is that the skin is not exposed to the sun often enough.

There are many situations in which taking nutritional supplements makes sense. For example, during pregnancy, breastfeeding, in the elderly, during the cold season or when a nutrient deficiency has been identified. Adequate supply is also important in times of high physical exertion or stress. Classic multivitamin mixtures usually contain a large number of different vitamins and minerals, which can lead to an unnecessary overdose. It makes more sense to know your individual needs and to take an individual nutritional supplement that is tailored to your needs.

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If you choose the topic "weight loss" in the analysis, indyvit will put together your individual weight loss mix. Together with a balanced diet and regular exercise, it can help your body lose weight.

The main components are: green tea, spirulina, L-carnitine. Green tea and L-carnitine can help boost fat burning. Spirulina is considered the most nutrient-dense food and is rich in natural proteins.