8 Nutrition myths DEBUNKED!!
Hey guys here are 8 popular nutrition myths/misconceptions broken down and explained.
Carbs are the enemy and stay away at all costs.
• Truth: carbs are necessary in any diet. They are what gives our muscles and body energy. Carbs yield half the calories in fat so we need to eat more to feel full. It all comes down to portion control. We only need 25-30 grams of carbs a meal.
• Low fat or fat free means you can eat more. Truth: Just because it is fat free doesn’t take the calories out. For it to taste good usually sugar and other carbs are added thus keep it higher in calories. (not good calories)
Diary should be avoided because it will lead to fattening.
• Truth: Dairy is inflammatory to the body and for some of us we are extremely intolerant to it (Lactose intolerant). But most dairy products (milk, yogurt, cottage cheese) contain good sources of protein for muscles. Calcium is also found in dairy products to help bones health. Limit dairy intake and aim for low fat products.
• Eating after 8 p.m makes you gain weight. Truth: It all comes down to portion control. Eating a burger and going to bed will probably not work well for you but having nuts or a banana will be a different story. For those who work out at night sometimes you don’t have a choice. • But be mindful of what and how much you are eating.
What you eat is more important than how much you consume.
• Truth: Food amount is actually more important than anything. Portion control is essential for health. Eating portioned high quality food will yield great results. Eat smart, 5-6 small well balance meals, not 2-3 high caloric meals.
• You need to exercise at least 45 minutes a day for the benefits. Truth: All of us should be engaging in a minimum of 30 minutes a day 5 time or more a week in physical activity. If you can only do two 15 minute session split between morning and night that will still give you the benefits. They all contribute to the calories in and out principle for weight control. Research has shown no difference between all at once or split up.
All vegetarians are healthy eaters.
• Truth: Vegetarians usually don’t get enough protein, fat, and calories per meal. Thus leading to over eating to feel full and eating food with low nutritional value. A 6 ounce steak yields much higher protein and fat than a 6 ounce veggie burger. Meaning you might need to eat 3 burgers to get the adequate calories as opposed to one steak.
• As long as you watch your food intake, you don’t need to exercise. Truth: If your goal is to lose or control your weight not exercising means all those calories are putting you in a surplus. Where does it go? To your muscles as fat. Exercising regularly also plays a vital role in heart and brain health, while helping our physical appearance.
It all comes down to self-control and discipline.
• Eating healthy doesn’t have to be hard. Eating healthy gives you the opportunity to eat that ice cream or have a beer for special occasions and have little negative affect to the body. Portion control and nutrient dense food will take you along way. Drinking plenty of water and physical activity paired with the nutrition tips will only yield SUCCESS!