8 Nutrition Myths That Are Holding You Back
Hey there, it’s Cheyenne, one of the coaches at Lifestyle Fitness Formula! Let’s dive into the world of nutrition myths that might be holding you back from reaching your health and physique goals.
Instagram, TikTok, Facebook - we have access to many social media platforms that can provide misleading information when it comes to our nutrition, so who do we believe? Why are we complicating nutrition more than it is?
The truth is, we don’t need to eliminate entire food groups like carbs or fats, overload on protein, or resort to drastic dieting detoxes or cleanses to stay healthy or lose weight. Nutrition is more simple than the internet often portrays it to be.
Let’s get started…
Let's debunk eight of these nutrition myths!
Myth #1: Carbs are bad for you
Carbohydrates often get a bad rap, but the truth is they are essential to a healthy diet. They are our body’s primary source of energy. The key is to distinguish between different types of carbs.
While refined carbohydrates like white bread, sugary snacks, and processed foods can contribute to weight gain and health issues when over-consumed, complex carbohydrates found in whole, unprocessed foods like fruits, vegetables, legumes, and whole grains offer numerous health benefits.
These complex carbs provide essential nutrients, fiber, and antioxidants, promoting satiety, digestive health, and lots of energy! Instead of completely cutting out carbs, focus on incorporating whole, unprocessed sources into your diet and moderating your intake of refined carbs.
Myth #2: Fats make you fat
Fats have been wrongly accused of causing weight gain. However, the truth is far from this misconception. While it's essential to be mindful of certain types of fats, healthy fats, such as monounsaturated and polyunsaturated fats found in avocados, nuts, seeds, and fatty fish, are actually beneficial for heart health, brain function, and hormone regulation.
Trans fats and excessive saturated fats found in processed and fried foods can increase the risk of heart disease and other health problems. By focusing on incorporating healthy fats into your diet and reducing/avoiding sources of unhealthy fats, you can support your overall health without fearing weight gain.
Myth #3: Detox diets or cleanses will help you lose weight
Detox diets and cleanses often promise rapid weight loss and detoxification of the body, but their effectiveness is questionable, and they can be harmful in the long run. These programs typically involve severe calorie restriction, elimination of entire food groups, and consumption of detoxifying beverages or supplements. Not what you want!
While they may lead to short-term weight loss due to water weight and calorie restriction, the weight loss is usually not sustainable, and the restrictiveness of these diets can lead to nutrient deficiencies and slow down your metabolism.
Instead of resorting to detox diets or cleanses, focus on adopting sustainable lifestyle changes. This includes consuming a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, as well as engaging in regular physical activity and drinking lots of water.
Myth #4: Fruit has too much sugar
Fruits have been classified wrongly and feared due to their natural sugar content, but the reality is that they offer numerous health benefits and can be part of a balanced diet.
While fruits do contain natural sugars, they also provide essential nutrients like vitamins, minerals, fiber, and antioxidants. The fiber content in fruits helps slow down the absorption of sugar into the bloodstream, preventing rapid spikes in blood sugar levels.
Additionally, the vitamins, minerals, and antioxidants found in fruits offer protective effects against chronic diseases like heart disease, diabetes, and certain cancers. Instead of fearing fruit, focus on incorporating a variety of colourful fruits into your diet. We teach our clients to eat the rainbow!
Myth #5: You need to eat as much protein as possible
The idea that "more is better" when it comes to protein consumption has led to the belief that you need to eat as much protein as possible to achieve optimal health and muscle growth.
Protein is important for building and repairing tissues, as well as supporting immune function and producing enzymes and hormones. However, overdoing it can lead to negative health outcomes.
The body has a limited capacity to utilize protein, and consuming more than what is needed can strain the kidneys, lead to nutrient imbalances, and increase the risk of certain health issues. Instead of fixating on eating as much protein as possible, focus on meeting your individual protein needs.
For optimal results, we recommend that our clients consume 1.8-2.2 grams of protein per kilogram of body weight per day for females. By incorporating a variety of protein sources into your diet and spreading your protein intake throughout the day, you can support your overall health and fitness goals without overdoing it on protein.
Myth #6: Foods eaten after a certain time at night will make you gain weight
The belief that consuming food late at night contributes to weight gain is common but not true. In reality, the timing of meals matters less than overall calorie intake. Weight gain occurs when calorie consumption consistently exceeds energy expenditure, regardless of meal timing.
Factors like food choices, portion sizes, and overall dietary habits play a bigger role in weight management than the time meals are eaten. Late-night snacking can be problematic if it involves high-calorie, nutrient-poor foods like sugary snacks or processed items.
Additionally, eating close to bedtime may disrupt sleep quality as the body focuses on digestion. To promote better sleep and overall health, we recommend limiting eating at least three hours before bedtime. However, late-night eating itself isn't essentially harmful.
By making mindful food choices throughout the day and prioritizing nutritious snacks, you won’t feel the urge to grab a late night snack and be worried about potential weight gain or sleep disruption.
Myth #7: Sweet potatoes are more superior than white potatoes
The belief that sweet potatoes are nutritionally superior to white potatoes has led to the misconception that white potatoes are considered less healthy. However, both potatoes, sweet and white, are equally healthy and nutritious. It comes down to individual preference.
While sweet potatoes have a lower glycemic index, high fiber content, and increased levels of vitamin A and C, white potatoes, also offer valuable nutrition like potassium, vitamin B6, and magnesium. Both potatoes should be included into your diet as it provides a range of nutrients.
Myth #8: Skipping meals helps you lose weight
Skipping meals may seem like an easy way to cut calories, but it can have detrimental effects on your overall health and wellbeing. When you skip meals, your body goes into “starvation mode” slowing down your metabolism to conserve energy. This can make it harder to lose weight in the long run and may even lead to weight gain over time.
Additionally, skipping meals can disrupt your body’s natural hunger and fullness cues, making it challenging to maintain a healthy relationship with food. Instead of skipping meals, focus on planning, preparing, and eating balanced meals regularly throughout your day. This approach helps keep your metabolism running efficiently, stabilises blood sugar levels, and prevents excessive hunger and overeating.
Skipping meals may seem like a shortcut to weight loss, but it’s not a sustainable or healthy approach long term. It’s key to find an eating pattern that works and supports your individual needs and preferences. Then watch the results roll in!
Final Thoughts…
There is always going to be a fad diet out there or social media telling you to eliminate essential nutrients, or suggest quick weight loss tricks that aren’t sustainable in the long run.
It’s best to remember that there is no one-size-fits-all approach for nutrition. Each person's dietary needs and preferences will be unique, but everyone should prioritise eating a balanced diet of good fats, proteins, and carbs, while limiting your intake of sugar and processed foods.
Navigating your nutrition can often feel overwhelming, but it doesn’t have to be. At LLF, we educate our clients on the importance of nutrition and guide them on building healthy lifestyle habits without feeling restrictive.
Our goal is to help our clients live a balanced life while working towards their goals. Listen to your body and make long term lifestyle changes, and this will create a happier, healthier you!
