6 nutrition myths - BUSTED!
By Martin Ebner
From eating fat makes you fat to carbs are the devil. Mainstream nutrition is full of baloney. Let’s take a look at 6 of the most popular nutritional myths and put an end to the madness!
Eating fat makes you fat
For decades fat has been erroneously blamed for weight gain and obesity. However, thanks to advances in nutrition science, we now know that eating fat doesn't necessarily make you fat.
Admittedly, fat at 9 calories per gram, is by far the most calorie-dense food. However, it's also the most satiating of any of the macronutrients. This means you feel fuller, faster with less.
Advice:
Don't go overboard and aim to get the majority of your fats in the form of monounsaturated (Avocados, olives, nuts, and natural peanut butter) and Polyunsaturated (walnuts, soy milk, tofu, sunflower, sesame, flax and pumpkin seeds, and fatty fish).
Avoid Trans fats like the plague and limit your intake of saturated fat.
All calories are equal
Would you consider a calorie from a can of coke to be the same as a calorie from an almond? If you do, you're nuts!
I am proof that not all calories are created equally. I consume around 4000 calories per day from a varied and highly nutritional diet. Am I fat? Absolutely not!! Now some may argue that my highly active lifestyle is to be thanked for my lean physique. However, it's not the amount of food I eat, it's where it comes from. I can assure you that If I were to consume the same amount of calories from junk food and sources that lack any nutritional value, I would not only be fat, I would be unhealthy. Stop counting your calories and start concentrating on where they're coming from.
Carbs are the devil
As a result of Mr. Atkins and his high protein and fat, low carb diet, carbohydrates have been unfairly branded a dieter’s worst nightmare. I would like to point out that Mr. Atkins died obese and with serious heart disease!! :(
The truth is, like calories, not all carbohydrates are created equally. It would be foolish to believe that poor quality carb sources like refined sugar, sodas, candy, and processed food offer the same health benefits or have the same effect on the body as healthy carb sources such as whole grains, fruits, vegetables, legumes, and cereals.
Advice:
Think of carbs like fuel. Consider how active you are and eat carbohydrates according to your energy demands.
Get your carbohydrates from healthy sources like those mentioned above. The high fiber content found in these foods will slow down the rate at which the carbohydrates are broken down by the body. The result will be sustained energy, a leaner physique, and an all-round healthier and happier you.
Cheat meals can be as large and outrageous as you like without any consequence
We've all seen the Rock's cheat meals but let's face it if your average Joe consumed 10 pizzas in one sitting, his physique would more likely resemble that of Austin Powers' fat bastard than the rock.
By scoffing down 5000 calories, 200g of fat, and zero nutritional content in one sitting, you risk undoing all of your hard work.
Advice:
Yes, indulge in your favorite foods for a “cheat meal” but display some portion control.
Breakfast is the most important meal of the day
The importance and benefits of eating a healthy breakfast are not debatable. The debate is whether or not breakfast is the most important meal of the day.
The theory is that by eating breakfast, you're less likely to overindulge in mid-morning sugary treats or overeat come lunchtime. Now, although this theory applies to certain individuals, it certainly doesn't represent the majority.
Advice:
Make your first meal of the day, whenever that is, a healthy one. You are what you eat, not when!
Low-fat foods are the best for weight-loss
The low-fat food is marketing genius at it's best. It plays on the myth that fat makes you fat. What actually makes you fat is the over consumption of sugar and most of these low-fat products are jam-packed full of the white stuff
Advice:
Instead of obsessing over the magical low fat logo, read the nutritional content label. It will tell you everything you need to know!
