Low Carb Diet, Low Fat Diet, Low Sugar Diet, Cabbage Soup Diet, Grapefruit Diet, Lemon Detox Diet…How many times have you heard these (and more) mentioned? It seems every other day, there is a “new” miracle diet that is trending, claiming to be the answer to all of our health and weight loss goals. We all sometimes wish it was that easy: just eat a particular food or pop a pill and we would somehow magically be healthy and thin. Unfortunately, this isn’t, nor never shall be, the case.
The sole purpose of eating is to provide the body with the nutrients it needs to function. Food not only provides fuel that the body requires for energy and sustainability, but also serves as a means for social interaction. Eating should be an enjoyable experience and not something that we see as our enemy or feel guilty about. Below are some of the most common facts and myths about dieting and nutrition.
Fact: There are 6 basic nutrients: vitamins, minerals, proteins, fats, carbohydrates and water. These nutrients are essential to life and you get them all from eating healthy foods.
Myth: To lose weight you should eliminate all starchy foods from your diet. It is usually what you put on top of your breads, cereals, and pastas that add extra calories. Carbohydrates do not cause weight gain unless they contribute to excess calorie intake. Make sure you eat a variety of foods including starches and watch your calories you take in vs. the calories you burn.
Myth: High-protein diets cause ketosis, which reduces hunger. Ketosis occurs when fat is used as an energy source instead of carbohydrate during a high-protein diet, Ketone bodies do not reduce appetite, however, eating sufficient protein for your body type can help reduce hunger. These diets may help you lose weight fast – but most of the weight that you lose would constitute water weight and lean muscle weight instead of fat. The best way to lose weight and keep it off, without harming your body, is by following a nutrition plan that is well balanced between carbohydrates, proteins, and fats.
Myth: If I’m running late and skip breakfast, I can make it up by eating more at lunch time. Plus, skipping breakfast is a good way to reduce my calories and lose weight. A good breakfast provides you with energy to start the day right. Without it, you’ll have less get up and go–and more difficulty concentrating in school or at work. Your body has fasted overnight and needs nutritional replenishment to jumpstart your metabolism. Skipping breakfast just prolongs the “starvation” period and can cause you metabolism to slow down.
Myth: I don’t need milk as much as I did as a child. The fact is, your need for calcium is highest during adolescence, so it is important to include lower-fat dairy products in your diet. This is especially important for women who are more prone to health issues due to osteoporosis. Having 2 – 3 servings of low-fat dairy (or calcium rich veggies) has been proven to reduce belly fat, keep bones strong and also help build fat burning muscle.
Myth: Eggs cause cardiovascular disease. Contrary to popular belief, when consumed by healthy individuals, eggs do not contribute to cardiovascular disease. Eggs help satiety and can be an aid in weight loss as well. Now that doesn’t mean to eat a dozen every day but 1 – 2 eggs daily can be a great addition to a well-balanced nutrition plan.
Myth: Fat free is calorie free. Some people indulge in big servings of fat-free foods, such as cookies and crackers without realizing that these foods may contain the same amount (or even more calories) than regular versions. Low fat or no fat foods may still contain a lot of calories because to make such foods taste better, extra sugar, flour, or starch thickeners are usually added. So again, moderation is key.
Fact: Bottom line, it is not necessary to eliminate a particular food from your diet. The key to eating healthy is to eat a variety of nutritional foods from all the food groups.
- If you have tried on your own and are still struggling with what and when to eat, we can help. Bodyrich is now offering a Nutritional Guideline Plan based on your health, fitness needs and goals. $35.00 (includes a nutritional consult, a personalized Nutritional Guideline Plan and if desired – a weigh-in, measurements, and fat calibration). For more information, you may contact us at firstname.lastname@example.org or email@example.com
Certified Personal Trainer and Fitness Nutritionist