1. Carbs make you fat

Wrong.
Not all carbohydrates are the same. When people talk about "carbs", they usually mean the "bad carbs". These are found in delicious dishes like pizza or pasta, in your morning chocolate croissant, or in gummy bears. Here we're talking about simple carbohydrates, which the body digests quickly and which make you hungry again just as fast. Still, carbs don't automatically make you fat. Alongside the bad ones, there are also "good carbs". These are found in wholegrain products, pulses and potatoes. They contain plenty of fibre, which keeps you full for a long time. So good carbs aren't just healthy and tasty – in moderate amounts, they certainly won't make you fat.

2. Fat makes you fat

Wrong.
We can debunk this myth too. Fat does contain more calories than protein or carbohydrates, but you should definitely include "good fat" in your diet. Fats are important for regulating your hormone balance. Your body also needs fat as a source of energy to get through the day, since every cell is protected by a layer of fat. Fat is also responsible for absorbing the fat-soluble vitamins A, D, E and K. Without fat, these vitamins would simply be excreted again without the body being able to process them.

When it comes to fat, we distinguish between the following types:

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

Saturated fatty acids:
These should only land on your plate in small amounts, as larger amounts are considered harmful to the heart and circulation. They're found mainly in animal products such as pork, cream or butter.

Trans fatty acids:
You should avoid these fats whenever possible. Trans fatty acids are formed when fats that are actually healthy are industrially hydrogenated. They're found mainly in ready meals, fried food, packaged snacks and baked goods. They serve no function or benefit for the body. Quite the opposite: they can, for example, contribute to damaged blood vessels, excess weight or strokes.

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

3. Coffee dehydrates the body

Also wrong.
This rumour has persisted stubbornly for years. Studies have shown that while the caffeine it contains does have a diuretic effect and the fluid consumed leaves the body a bit faster, its impact on your water balance is so small that you can easily count coffee towards your daily fluid intake. Around three to four cups of coffee a day is considered moderate.

4. Fruit juice is healthier than sugary drinks

Right and wrong.
It's no secret that sugary drinks like cola, iced tea or Fanta are sugar bombs. Meanwhile, a morning glass of orange juice is seen as a healthy source of vitamins and a pick-me-up. Fruit juices are made from fruit and contain vitamins and minerals. But what many people don't know is that fruit juices contain a large amount of calories, since they contain the sugar of a large quantity of fruit.

Did you know that a litre of juice contains roughly as many calories as a litre of cola?
Whether it's fruit juice or cola, water is the best choice for quenching thirst. That said, treating yourself now and then is completely fine. 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 alongside the vitamin folic acid and the mineral potassium. Vitamin C can strengthen the immune system and help protect against colds.

5. Multivitamin products
replace fruit and vegetables

Wrong.
A regular supply of vitamins and minerals is essential for your body to prevent a deficiency. With a balanced diet of 5 portions of vegetables/fruit (3 portions of vegetables and 2 portions of fruit), 1–2 litres of water a day and plenty of exercise in the fresh air, nutrient deficiencies are fairly rare. Food is usually the main source of vitamin intake. A one-sided diet is a common cause of deficiency symptoms. We get vitamin
D from sunlight. Here, the most common reason for a deficiency is that the skin is too rarely exposed to the sun.

There are many situations where taking dietary supplements makes sense. For example, during pregnancy, breastfeeding, in older age, during cold and flu season, or when a nutrient deficiency has been diagnosed. Adequate supply is also important during periods of high physical strain or stress. Classic multivitamin blends usually contain a wide range of different vitamins and minerals, which can lead to unnecessary overdosing. It makes more sense to know your individual needs and take an individual supplement tailored to them.

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If you choose the topic "weight loss" in the analysis, indyvit puts together your individual weight-loss mix. Together with a balanced diet and regular exercise, it can support your body in losing weight.

The main components are: green tea, spirulina, L-carnitine. Spirulina is considered the food with the most nutrients and is rich in natural proteins.