I will preface this with the fact that every person is different, we all have individual preferences ideals and needs, I’ve chosen these myths because they’re often misunderstood and lack the research to prove their effectiveness on general populations.
Dieting Myths
- #1: the latest, greatest diet will work for me! Just because the last 1000 didn’t work, why will the new one work? Fad diets make me nervous because many are based on a snippet of truth. The whole paleo diet movement assumes that we will be healthier and have a lower risk of developing many of the chronic diseases plaguing the 21st century. Unfortunately, whose to say that cavemen were healthier than we are? Granted they didn’t have innumerable Twinkies and hot dogs at arms reach, but we don’t know what their health was like. I’d rather look at what foods within each food group are being consumed, and not the whole food group itself. I mean is whole wheat bread bad for you? C’mon!
- #2 Dietary Supplements. There are few things to get my blood boiling, dietary supplements are one within that short list. Dietary supplements are hardly regulated, most don’t contain amounts of ingredients claimed, and they often rely on crappily done or biased research to prove “effectiveness” or they don’t use the actual amount of the studied compound that was studied. Again, where’s the efficacy? Down the toilet, along with your money most likely. Here’s what I’ve already written on dietary supplements. Have questions about a supplement? Check out the National Institute of Health’s Office of Dietary Supplements’ website.
Low Carb Myths
- Some studies reported 1lb weight loss average over 12 months, but it’s hard to regulate their adherence to the diet. Researchers more likely attributed improved lab values (glucose, cholesterol…) to weight loss, not to the particular diet.
- 130g carbs/day is required for brain function. Sure our brains can use ketones (which are produced with low carbohydrate availability), but ketones are acidic and can wreck havoc on our bodies. Not worth it for me!
- Gluten free myths: So many people are gluten free these days, so many without diagnosed Celiac disease or intolerance. It is true that lots of less nutrient dense foods (ie: desserts) have gluten, but couldn’t it just be the added sugar and fat that make these foods less healthy? Besides, gluten gives baked goods their texture and holds it together, in order to mimic the texture of traditional baked goods, companies often have to add more fat/sugar. Joke’s on you-these are often less healthy than a brownie chalk full of gluten!
- Instead of villinizing carbs or gluten, be mindful of what you’re eating and reduce your intake of high fat/added sugar foods
Sugar Myths
- Sugar (carbohydrates) is the body’s preferred energy source. It’s easily metabolized. Carbohydrate sources also contain vital nutrients. Carbohydrate sources of dairy, grains, fruits, and starchy vegetables are necessary for our bodies to function. Let’s be nice to our bodies and not needlessly cut out whole food groups!
- What should we watch out for? Added sugars in the form of table/white sugar, honey, agave, maple syrup, juices, high fructose corn syrup, turbinado sugar… anything added to a food to enhance the flavor.
- Timing of Meals Myths:
- I’d hear it all the time, do I have to eat breakfast? I can’t eat after 7 or I’ll gain weight, I have to eat 5 small meals to lose that extra 5 lbs…
- These rules come from a good place, but restricting our eating in such a way may not be the most beneficial tactic to reduce intake. I mean, you go to bed hungry, you wake up HANGRY or sick. Either way, you’re losing and it’s going to be worse than the Monday after a holiday.
- I think the “No eating after 7” rule came to reduce nighttime mindless snacking, which can be helpful. Instead of focusing on a time, decide to not mindlessly eat while watching TV, or reduce eating out of boredom. When it comes to snacks and meals, I think this is super individualized. Eat when hungry, don’t when you’re not. If you can’t eat when you think you’ll be hungry, than go ahead and eat, but don’t waste food on a full stomach. Not worth it!
Protein Myths
- This is a toughie, protein is essential to building muscle and nearly all body functions, so obviously it needs to be consumed. But protein for dayzzzzzz? Not exactly. Protein is expensive, and will get broken down to be used when needed. Excess protein (as well as excess carbohydrate & fat) will be broken down and stored as fat. (If you’re interested in more specific protein recommendations-email us!)
- Protein does play a role in satiation, it does play a role in blood glucose regulation, but the typical American diet is not deficient in protein. So calm down and eat enough, but not too much because too much of a good thing isn’t any better.