Here are a few of the top biggest myths related to nutrition, and why these antiquated beliefs need to be put to rest.
Calories:
In, calories out is all that matters when it comes to weight loss. Though creating a calorie deficit by burning more energy than you take in is the most important factor when it comes to weight loss, it’s not the only thing that matters.
Relying solely on calorie intake doesn’t account for the large number of variables that may prevent someone from losing weight, even when on a very low-calorie diet.
For example, hormonal imbalances, health conditions like hypothyroidism, metabolic adaptations, the use of certain medications, and genetics are just some of the factors that may make weight loss harder for some people, even when they’re on a strict diet.
This concept also fails to emphasize the importance of sustainability and diet quality for weight loss. Those following the “calories in, calories out” method typically concentrate solely on the calorie value of foods, not their nutrient value.
This can lead to choosing low-calorie, nutrient-poor foods like rice cakes and egg whites over higher-calorie, nutrient-dense foods like avocados and whole eggs, which aren’t the best for overall health.
High-Fat Foods Are Unhealthy:
Though this antiquated and incorrect theory is slowly being put to rest, many people still fear high-fat foods and follow low-fat diets in the hopes that cutting their fat intake will benefit their overall health.
Dietary fat is essential for optimal health. Plus, low-fat diets have been linked to a greater risk of health issues, including metabolic syndrome, and may lead to an increase in insulin resistance and triglyceride levels, which are known risk factors for heart disease.
What’s more, diets that are higher in fat have been proven just as effective or even more so than low-fat diets when it comes to encouraging weight loss of course, extremes in either direction, whether it be very low-fat or a very high-fat diet, may harm your health, especially when diet quality is poor. Many high-fat foods are extremely nutritious and can help you maintain a healthy weight.
Breakfast Is The Most Important Meal Of The Day:
While it was once thought that eating breakfast was one of the most important factors in setting yourself up for a healthy day, research has shown that this might not be the case for most adults. For instance, research indicates that forgoing breakfast may result in reduced calorie intake.
Moreover, partaking in intermittent fasting, during which breakfast is either skipped or consumed later in the day, has been linked to a plethora of benefits, including improved blood sugar control and reductions in inflammatory markers.
However, intermittent fasting can also be accomplished by consuming a regular breakfast and then having your last meal earlier in the evening to maintain a fasting window of 14–16 hours.
Keep in mind that this does not apply to growing children and teens or those with increased nutrient needs, such as pregnant women and those with certain health conditions, as skipping meals may lead to negative health effects in these populations.
On the other hand, some evidence shows that eating breakfast and consuming more calories earlier in the day rather than at night, coupled with reduced meal frequency, may benefit health by reducing inflammation and body weight.
Regardless, if you enjoy breakfast, eat it. If you’re not a breakfast person, don’t feel the need to add it to your daily routine. Eating breakfast is not necessary for everyone. Health benefits are associated with both eating breakfast and skipping it.
You Need To Eat Small, Frequent Meals For Optimal Health:
Eating small, frequent meals regularly throughout the day is a method used by many people to boost metabolism and weight loss. However, if you are healthy, the frequency of your meals does not matter as long as you meet your energy needs
That said, those with certain medical conditions, such as diabetes, coronary artery disease, and irritable bowel syndrome (IBS), as well as those who are pregnant, may benefit from eating more frequent meals.
Eating frequent meals throughout the day is not the best way to promote weight loss. Research shows that a regular meal pattern may be best for health.
Non-nutritive Sweeteners Are Healthy:
The rising interest in low-calorie, low-carb, sugar-free foods has led to an increase in products that contain non-nutritive sweeteners (NNS). While it’s clear that a diet high in added sugar significantly increases disease risk, intake of NNS can also lead to negative health outcomes.
For example, NNS intake may increase your risk of type 2 diabetes by leading to negative shifts in gut bacteria and promoting blood sugar dysregulation. What’s more, regular NNS intake is associated with overall unhealthy lifestyle patterns.
Keep in mind that research in this area is ongoing, and future high-quality studies are needed to confirm these potential links.
Non-nutritive sweeteners may lead to adverse health outcomes, such as an increased risk of type 2 diabetes and negative changes to gut bacteria.
Supplements Are A Waste Of Money:
While focusing on consuming a nutrient-dense, well-rounded diet is the most essential component of health, supplements when used correctly and in the right form can be beneficial in many ways. For many, especially those with health conditions like type 2 diabetes, as well as those who take common medications like statins, proton pump inhibitors, birth control, and antidiabetic medications, taking specific supplements can significantly affect their health.
For example, supplementing with magnesium and B vitamins has been shown to benefit those with type 2 diabetes by enhancing blood sugar and reducing heart disease risk factors and diabetes-related complications.
Those on restrictive diets, people with genetic mutations like methylenetetrahydrofolate reductase (MTHFR), people over the age of 50, and pregnant or breastfeeding women are other examples of populations that may benefit from taking specific supplements.
Supplements are useful and often necessary in many populations. The use of common medications, age, and certain medical conditions are just some of the reasons why supplements may be needed for some people.
Following A Very Low-Calorie Diet Is The Best Way To Lose Weight:
While reducing calorie intake can indeed boost weight loss, cutting calories too low can lead to metabolic adaptations and long-term health consequences. Though going on a very low-calorie diet will likely promote rapid weight loss in the short term, long-term adherence to very low-calorie diets leads to a reduction in metabolic rate, increased feelings of hunger, and alterations in fullness hormones.
This makes long-term weight maintenance difficult.
This is why studies have shown that low-calorie dieters rarely succeed in keeping excess weight off in the long term. A very low-calorie diets lead to metabolic adaptations that make long-term weight maintenance difficult.
Weight Loss Is Easy:
Don’t be fooled by the dramatic before and after pictures used by supplement companies and stories of rapid weight loss attained with little to no effort. Weight loss is not easy. It requires consistency, self-love, hard work, and patience. Plus, genetics and other factors make weight loss much harder for some than others.
If you’re struggling to lose weight, you’re not alone. The best thing to do is drown out the weight loss noise that you’re exposed to every day and find a nourishing and sustainable dietary and activity pattern that works for you.
Weight loss is difficult for most people and requires consistency, self-love, hard work, and patience. Many factors may influence how easy it is for you to lose weight.
Carbs Make You Gain Weight:
Just as fat has been blamed for promoting weight gain and heart disease, carbs have been shunned by many people over fears that consuming this macronutrient will cause obesity, diabetes, and other adverse health effects.
In reality, eating a moderate amount of nutritious carbs that are high in fiber, vitamins, and minerals like starchy root vegetables, ancient grains, and legumes will likely benefit your health not harm it.
For example, dietary patterns that contain a balanced mix of high fiber carbs mainly from produce, healthy fats, and proteins, such as the Mediterranean diet, have been associated with a reduced risk of obesity, diabetes, certain cancers, and heart disease.
However, carb-rich foods like cakes, cookies, sweetened beverages, and white bread should be restricted, as these foods can increase weight gain and disease risk when eaten in excess. As you can see, food quality is the main predictor of disease risk.
Including healthy carb choices in your diet won’t make you gain weight. However, following unhealthy eating patterns and overindulging in carb-rich sugary foods will lead to weight gain.
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