Nutrition Myths Uncovered
Cut through the BS to lose fat, feel better, and take control of your health.
INTRODUCTION
We’ve all experienced the frustration of jumping from diet to diet, hoping to find the one that will help us shed those extra pounds. We gather information from magazines, online articles, Instagram posts, and even from well-meaning co-workers. With so much conflicting information, it’s challenging to filter through the noise and find genuinely useful advice. Many media sources either demonize or glorify the next superfood, adding to the confusion.
Unfortunately, many so-called “healthy” diets can do more harm than good. They might result in initial weight loss, but often that weight returns, sometimes exceeding our starting weight once we revert to our normal habits. These diets can also negatively impact our hormones and cause our bodies to store rather than burn fat. If something sounds too good to be true, it probably is. We’re here to help clear up the confusion and debunk common nutrition myths.
NUTRITION MYTHS
1. Fat makes you fat
2. Eating lots of protein is bad for your health
3. Low-fat/high-carb diets are best for fat loss
4. A calorie is a calorie
5. Fat loss = Calories in minus Calories out
6. Eating every few hours speeds up your metabolism
7. Breakfast is the most important meal of the day
8. Eat your carbs in the morning
9. There is a perfect diet
MYTH #1: FAT MAKES YOU FAT
This myth has likely caused significant damage to public health. Fat has been labeled as evil, responsible for clogging arteries and causing heart disease. However, fat is essential to our diet. It provides energy, helps form hormones, cell membranes, and brain tissues, and transports vitamins A, D, E, and K. Healthy fats from sources like olive oil, avocados, and nuts can have beneficial effects on blood pressure, cholesterol, and metabolism.
A high-fat diet alone won’t necessarily make you fat, but combining high-fat intake with high-carbohydrate intake, especially from refined carbs, can be problematic. It’s important to choose quality fats and balance your intake, avoiding excess.
MYTH #2: EATING LOTS OF PROTEIN IS BAD FOR YOUR HEALTH
There’s concern that high protein intake can stress the kidneys, but research shows that healthy kidneys can handle higher protein levels without issue. Protein is crucial for immune function, metabolism, weight management, and performance. Concerns about bone health are unfounded, as higher protein intake is associated with improved bone density and lower fracture risk. Higher protein diets also promote muscle mass, reduce body fat, and lower heart disease risk. If fat loss or muscle gain is your goal, protein should be a major component of your diet.
MYTH #3: HIGH-CARB/LOW-FAT IS THE BEST DIET
The idea that fat is harmful led to a focus on carbohydrates as a substitute. However, refined carbs and added sugars can cause spikes in blood sugar and insulin, leading to health issues like high blood pressure and diabetes. While carbohydrates are not essential for survival, focusing on nutrient-dense foods like quality proteins, fats, and vegetables is beneficial. It’s unnecessary to eliminate carbs completely, but replacing empty carbs with nutrient-rich foods can improve health and performance.
MYTH #4: A CALORIE IS A CALORIE
While 140 calories from Coke and 140 calories from an avocado are the same in terms of energy, they affect your body differently. Food quality is important; eating 2,000 calories from processed sweets versus 2,000 calories from whole foods will yield different health outcomes. Quality food provides essential nutrients and impacts hormones, appetite, and fat storage. The body responds better to nutrient-dense foods than those high in sugars and refined carbs.
MYTH #5: FAT LOSS = CALORIES IN MINUS CALORIES OUT
The idea that fat loss is simply a matter of calories in versus calories out oversimplifies the process. Estimates of metabolic rate and calorie burn are imprecise and can vary. Hormonal balance plays a crucial role in how calories are used and stored. While calories are important, focusing solely on them without considering factors like sleep, stress, and exercise can lead to frustration. Balancing hormones and adopting healthy habits can improve how your body handles calories.
MYTH #6: EATING EVERY FEW HOURS SPEEDS UP YOUR METABOLISM
The belief that eating every few hours boosts metabolism is misleading. Eating frequency doesn’t significantly impact metabolic rate. It’s more important to listen to your body and eat when you’re hungry. Eating small, frequent meals may lead to dependency and could make you more likely to overeat. Experimenting with meal timing can help you find what works best for you without the pressure of sticking to rigid meal schedules.
MYTH #7: BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY
The notion that breakfast is crucial for health is overstated. Both people who eat breakfast and those who skip it can be healthy. Eating a high-carbohydrate breakfast can spike blood sugar levels, leading to energy swings and cravings. Opting for higher protein and fat options, such as eggs or Greek yogurt, can support fat-burning and provide sustained energy.
MYTH #8: EAT YOUR CARBS IN THE MORNING
The idea that you must consume all your carbs in the morning is not necessary. Carbohydrates can be consumed at different times, such as post-workout or in the evening, to aid in recovery and improve sleep quality. Timing carbs around your workouts or evening can benefit hormone levels and glycogen restoration.
MYTH #9: THERE IS A PERFECT DIET
There is no single perfect diet for everyone. Each person has unique needs based on their metabolic makeup, genetics, and personal tolerances. Finding the best diet involves trial and error and personal adjustments. Start with fundamental principles like quality protein, fresh vegetables, and healthy fats, and refine your diet based on what works best for you. Take charge of your health by exploring and adapting dietary strategies to suit your individual needs.