[True or False?] Diet Trivia Quiz

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The idea of “turning fat into muscle” is a common misconception. In reality, fat cells and muscle cells are completely different types of cells, and one cannot be converted into the other. Through dieting and strength training, you can burn fat and lower your body fat percentage while increasing muscle mass, but this doesn’t mean fat is turning into muscle—you’re simply building muscle as fat decreases. Therefore, while gaining muscle and losing fat is important in dieting, the expression “turning fat into muscle” is not scientifically accurate.

two 2-liter plastic bottles

For every 1 kg of body weight, the volume is about 1.3 liters, so at 3 kg it’s roughly 4 liters. It’s easier to picture when you think of 4 liters as two 2-liter PET bottles, right? It depends on your original weight, but realizing you’ve reduced the equivalent of two PET bottles in volume can be encouraging and help keep you motivated for your diet going forward!

Time spent on meals

These days, I often see diet articles and videos that focus on protein intake, but the time you spend eating is very important. By chewing thoroughly and eating slowly, your satiety center is satisfied, and you should be able to feel full with less food than you think.

Alcohol can increase feelings of hunger.

Alcohol can increase feelings of hunger and stimulate your appetite. Alcohol itself also contains calories, and consuming too much can negatively affect your diet. In addition, because the body prioritizes metabolizing alcohol, the breakdown of fats and sugars is postponed, making alcohol generally unsuitable for weight loss. If you choose to drink, aim to keep the amount small.

Low in sugar

When you’re on a diet, you should choose “reduced sugar” rather than “less sweet.” Foods labeled as reduced sugar actually limit the amount of sugar you consume and can only display that label if they meet predefined standards. Simply reducing sweetness doesn’t necessarily lower sugar or calorie content, so it’s important to focus on your sugar intake.

quinoa

Quinoa is one of the few plants that contains complete protein, and because it includes all nine essential amino acids, it is often called a “complete food.” With its high nutritional value, it’s a superfood that’s extremely helpful for dieting and maintaining good health.

Basal metabolism increases

If you don’t exercise, both muscle mass and basal metabolism will decline with age. Muscle is a tissue in the body that readily consumes energy. Therefore, when muscle mass increases, basal metabolic rate rises and daily calorie expenditure goes up. This leads to a body that is less prone to gaining weight and is effective for dieting.