Lifestyle
Food & Nutrition
Fitness
For most of us, diet and nutrition are an incredibly important part of how we live our lives. We understand that eating well means we’ll be healthier, but on the other hand, it seems as though every day we’re bombarded with advertisements telling us exactly what to eat and how to eat it (usually involving high-calorie foods that aren’t good for us). It’s difficult to navigate these choppy waters, so we’ve pulled together some of the most common nutritional myths out there and dissected them in hopes of helping you get to the truth about nutrition.
- Where did the myths start?
- Eat Six Small Meals A Day
- No One Diet Works For Everyone
- Calories Don’t Count, Weighing does.
- Inexpensive is Better Than Expensive
- Fat Is Bad
- Skipping Breakfast Will Make You Fat
- Protein Makes You Muscular, Carbohydrates Make You Fat
- Juice Cleanses and Cleansing Diets Are Good For You
Where did the myths start?
The line between science and pseudoscience is not always clear. Sure, there are generally accepted facts based on hard evidence; but what happens when the research isn’t there? Instead of saying something definitive, some researchers turn to educated guesses and projections based on previous studies or theories. However, while they’re certainly useful in creating informed hypotheses, these conclusions often get perpetuated over time as facts even when the original data doesn’t back them up. This is one reason why myths start…and why they stick around for so long.
Eat Six Small Meals A Day
If your goal is to lose weight, eating six meals a day may seem excessive. But, it can actually be an effective way to not only lose weight but also stay healthy in general. Smaller meals spaced throughout each day can help keep your blood sugar levels even while decreasing feelings of hunger and discomfort (or bingeing) when you do eat. Each meal should consist of a balance of proteins, carbs, and healthy fats. For example, if you decide to go with breakfast as one of your six meals—try making eggs with toast and fresh fruit or oatmeal with a side of nuts or berries.
No One Diet Works For Everyone
Here’s a little secret: no one diet works for everyone. I repeat, no one diet works for everyone. We are all unique individuals and our food needs are different based on genetics, lifestyle, etc. Yes, there is one type of food that most people need to consume in order to be healthy and fit—things like fruits, vegetables, protein-rich foods (lean meats), whole grains (like brown rice or quinoa), and healthy fats—but depending on your genetics and body composition you may need more or less of certain things to stay healthy.
Calories Don’t Count, Weighing does.
We’ve been told for years that calorie counting is key to weight loss, but it may be time to rethink that. In a recent study, scientists learned that people who lost weight by dieting were not able to keep their weight off. Those who lost weight without any dieting had a much better success rate with maintaining their new size. To sum up, when you lose weight through traditional diets, it means you’re going hungry and struggling to lose your desired weight. This can lead to binge eating in an attempt to replenish calories lost during dieting.
Inexpensive is Better Than Expensive
Expensive foods are often more nutritious, but an inexpensive diet is more likely to be balanced. Inexpensive foods tend to have a better nutrient profile because they’re typically purchased in large quantities and used for meals that last several days. By contrast, expensive, highly perishable foods are often eaten only once (for example, in restaurant meals). They generally have a poor nutrient profile, which means most of their calories come from fat and sugar. The higher cost of perishable items—as well as other factors such as lack of access to healthy food—means they aren’t always eaten in moderation or on a regular basis.
Fat Is Bad
If you asked people why it’s important to eat a balanced diet, most would tell you to get plenty of lean protein, fresh fruits and vegetables, whole grains, and healthy fats. But in recent years we’ve been told that fat is actually worse for us than sugar. Bad cholesterol clogs our arteries while good cholesterol keeps us healthy. We’re also constantly being advised to choose foods low in saturated fat, which can make it hard to know what exactly is good for us and what isn’t. As with many of today’s nutritional guidelines, much of what we think we know about nutrition is based on decades-old science that’s simply not relevant anymore—and even then was never as clear-cut as we’ve been led to believe.
Skipping Breakfast Will Make You Fat
If you’re trying to lose weight or gain muscle, skipping breakfast is a big no-no. A review of 17 studies found that breakfast skippers had a higher body mass index (BMI) than people who ate breakfast every day. This trend was seen in both adults and children, although it was more pronounced in teens and adolescents, which suggests that skipping breakfast will make you fat and might be particularly dangerous during periods of rapid growth. Regardless of whether you’re trying to lose weight or maintain your current body composition, eating something before exercise is key for overall performance. Even if it’s just a small snack with some protein and carbohydrates beforehand, you’ll have much more energy when your activity begins—and less risk of injury and burnout along the way.
Protein Makes You Muscular, Carbohydrates Make You Fat
The truth is that both protein and carbohydrates can be used to fuel your workouts, but which one you use depends on your goals. If you’re looking to build muscle, prioritize carbs and eat an average of 1 gram of protein per pound of body weight (1.2-1.4 grams per kilogram). If you’re trying to lose fat, have a diet rich in proteins—such as meat, fish, eggs, and soy products—and reduce carb intake by eating fewer grains and legumes. While it may sound counterintuitive, low-carb diets actually burn more calories than low-fat diets because they make your body work harder to convert protein into energy while preserving its fat stores for other important functions like immune system activity and cell repair.
Juice Cleanses and Cleansing Diets Are Good For You
Juice cleanses are all the rage these days, but there’s actually quite a bit of evidence that suggests juicing will not only leave you with a bad case of gastrointestinal distress and empty your wallet, but it could also be dangerous. For example, making matters worse is that cleansing diets usually eliminate important vitamins and minerals. They can also deplete sodium levels in your body, which can cause further problems when you start eating solid foods again. The bottom line? Cleansing diets may seem to offer an easy fix to certain health concerns, but they do more harm than good in most cases. If you’re interested in cleansing or cleansing-type diets as part of your long-term wellness plan (and not just a quick fix), then do some research and consult with your doctor first.
