Nutrition Myths Busted
Reading articles, scrolling through social media, listening to nutritionists and doctors that refuse to learn new information about nutrition can be confusing. There is so much contradictory information out there about nutrition. Before I took my fitness journey into my own hands, I was so confused and was fed incorrect information from coaches and nutritionists I respected at the time. When I finally ventured out on my own, I quickly realized not only was I told some crazy information that led to a bad relationship with food, but it was plain and simple - WRONG.
In this blog, I’m busting popular nutrition myths, and keeping it real. Here are 5 of the biggest myths busted, thanks to science, and why these beliefs need to be put to rest.
1. Carbs will make you gain weight
Before I get into why this is simply not true, let me explain what carbs are.
Carbohydrates are one of the three macronutrients or macros, that are the nutrients that make up the foods we eat. There are three main sources of carbs:
- Simple carbohydrates include monosaccharides and disaccharides. They are easy for your body to break down and use as energy. Simple carbs are found in white sugar, such as candy.
- Complex carbohydrates are also known as polysaccharides, which takes longer for your body to digest. They are starches that can be found in foods like sweet potatoes, yams, rice, and quinoa.
- Dietary Fiber is a polysaccharide which your body doesn't digest, such as whole grains. It passes through your small intestine and colon.
Carbohydrates eventually turn into glucose, which is the main energy source for our bodies. Specific organs in our bodies, such as the brain, need glucose in order to function properly. I prefer to eat most of my carbs during the day and before I train to give me that extra energy burst I need to lift as heavy as possible, but that is entirely a personal preference.
There is countless research and articles that prove that carbs do not make you gain weight, if eaten in moderation. In this 2017 article, by Kevin Hall and Juen Guo, who looked at 32 different controlled feeding studies, proved that “when calories and protein are controlled, there’s no energy expenditure or weight loss benefit from eating a low carb diet over a high carb diet.”
To summarize, you will not gain weight simply because you eat carbohydrates. Weight gain is a result of consuming more calories than you’re expanding. Food should be enjoyed, so remember, eat what you want in moderation.
2. Breakfast is the most important meal of the day
Nutritionist Adelle Davis famously said back in the 1960s: “Eat breakfast like a king, lunch like a prince and dinner like a pauper.” This saying shaped the way we have thought about breakfast for years, persuading us to make breakfast a priority and if we did not, it would slow down our metabolism causing us to gain weight. Research has now proved that this is not true. There is also overwhelming amount of evidence that says if some individuals skip breakfast and fast, it helps them lose weight. There is no “one size fits all” approach that works. Do what makes you feel good and gets you results.
3. You need to eat 6 small meals a day to speed up your metabolism
For years we’ve been told that eating smaller meals more frequently in the day will speed up your metabolism and help you lose weight. The fact is that your metabolic rate is determined by many factors such as age, gender, genetics and more - not the frequency of meal intakes. There are other possible benefits by eating more frequently, such as blood sugar regulation - but not the increase of your metabolic rate.
Research suggests that frequency of meals does not increase metabolism or calorie expenditure. If you are someone that is a snacker, then perhaps eating smaller, more frequent meals is for you, and if you’re someone that enjoys larger meals that are calorie dense, eat larger meals but less of them. This is a personal preference and you should do what makes you feel good and will help you adhere to your nutrition plan.
4. Following a very low calorie diet is the best way to lose weight
This type of misinformation is one of the reasons why people form an unhealthy relationship with food. You do NOT need to eat low calories to lose weight. You need to be in a caloric deficit to lose weight but this number is different for everyone and depends on your metabolic rate. Some can be in a deficit at 2000 calories and drop fat and others need to eat less, there is no one magic number. You have to be careful when on a very low calorie diet, it can have negative affects such as loss of muscle mass, decreased leptin levels, low energy and hormonal imbalances. Eating very low calories will cause you to rebound and gain weight as it’s very difficult to adhere to long term, it’s simply not sustainable. Eat a balanced diet, exercise, and increase your daily activity level, and remember to be patient and consistent. This is the key to weight loss.
5. Juicing helps you lose weight
Fruits and vegetables have many health benefits and can be good for you, however, juicing them are no healthier than eating your fruits and vegetables. As with anything, eating/drinking too much of anything can add up your calories quickly and the result is fat gain. ½ cup of fruit has approximately 60 calories, so if you are juicing 4-5 cups that can be approximately 450-550 calories per drink. If you are trying to lose weight, calories matter. You would feel much more satiated if you ate a balanced meal of 450 calories which will help you adhere to your nutrition plan. My advice - skip the juice and eat a balanced meal if you’re in a caloric deficit.
I hope this blog has helped you overcome some serious misconceptions about nutrition. Eat what you want in moderation and if you need a coach to help you with your fitness and nutrition goals, I’d be happy to help you. Book a free consultation today to learn more about my coaching style. I’d love to work with you.
xx, B