You guys…I just can’t with all the fad diets and nutrition myths out there these days. It’s exhausting for me to keep up on it all, so I can only imagine how confused someone without a degree in Nutrition Science is! Here are a few myths I’ve been hearing lately that get me fired up 🙂
1. Carbohydrates cause weight gain
The theory: Carbohydrates cause the release of the hormone insulin which is said to block the metabolism of fat and also increase fat storage.
The reality: When you eat carbohydrates your pancreas releases insulin which signals to the cells (liver, muscle, fat cells) to take in glucose from the blood and into the cells…giving your body energy where it is needed. Having energy is a good thing…not a bad thing. Obviously, it is important to be mindful of the quality and quantity you’re taking in…aiming for whole foods and balanced meals.
There are so many other factors to take into consideration when it comes to the cause of weight gain and carbohydrates alone have not been proven to cause weight gain. When people lose weight following a low carbohydrate diet it is because they are cutting out a significant amount of calories from their diet and also paying a lot more attention to what they are eating. This may be effective for weight loss in the short-term, but long term has not been shown to be beneficial. Following a strict low carb diet for the sake of weight loss is dangerous and can put you at risk for nutrient deficiencies.
2. High fat foods are unhealthy
The theory: Consuming foods high in fat will result in your body storing those foods as fat.
The reality: Fats (we are talking about monounsaturated, polyunsaturated, and yes even some saturated fats- hello coconut oil!) should make up about 20-30% of your overall caloric intake. Fats help you feel full and satisfied after a meal so you don’t continue to snack and think about food after the meal is over. Fats are necessary for the absorption of fat-soluble vitamins A, D, E, and K. Healthy fats can also be burned for energy; esp by the brain! Also great for hair, skin, and nails. Oh… it tastes pretty darn good too 😉
3. Don’t eat past 7:00 PM
The theory: Eating late in the evening will result in weight gain because you’re not as active in the evening and burning less energy. Your body doesn’t use and/or require energy while you’re sleeping.
The reality: I often see this as a “food rule” for people who find themselves overeating in the evening. They need to have a cut-off time in the kitchen…but doesn’t having that rule just make you obsess about food more all evening?!
I see this issue for folks that don’t eat enough during the day then finally get home, relaxed, and easy access to food and completely overeat in the evening. This happens because their body is trying to make-up for the caloric deficient during the day. This isn’t a willpower thing..our bodies are smart and work really hard to keep us alive 🙂
There is nothing inherently wrong with eating past 7:00pm if you’re make conscious food decisions. Also your body is still working REALLY hard while you sleep. This is the time when it does all the muscle and cell repairing so you’re ready to go the next day…that requires energy. Just because the clock strikes 7:00pm doesn’t mean everything you eat results in weight gain.
4. Egg whites are healthier than whole eggs
The theory: The egg yolk contains fat and cholesterol so skip it and just eat the whites.
The reality: WE NEED TO EAT FAT (sorry for yelling, but go back and read #2 then reread it). Also the yolk is where all the nutrition is..protein, vitamin b12, vitamin A, vitamin D, choline, selenium…and I can keep going. As for the cholesterol part…dietary cholesterol (what you eat from foods) does not significantly affect blood cholesterol levels. Eat the whole damn egg please and thank you!
5. Counting calories is the best way to lose weight
The theory: calories in vs calories out.
The reality: Calories in vs. calories out does not tell the whole story. Different foods (macronutrients) go through different metabolic pathways and individual people metabolize and absorb nutrients differently. This theory says the types of food you eat aren’t important and it is all about total calorie intake. There are so many things wrong this that idea I probably don’t need to even explain why WHAT nutrients you put into your body IS what is most important. All calories are not created equal.
Sometimes keeping 3-5 day food journal of what you’re eating, when, and why can tell you a lot about your overall intake (no need to write down the calories and add them all up- who has time for that). Then from there you can make small achievable goals…like add one colorful vegetable to lunch and dinner or add a snack between lunch and dinner so I’m not STARVING and overeating at dinner.
Counting calories is takes the pleasure out of eating and can often be a slippery slope. It can lead to obsessing over food and will create a lot of stress and anxiety around food. Rather than focusing on calories (which are just units of energy and our body needs energy remember) think about the quality, balance, and variety of foods you are putting into your body.
What other nutrition myths are you curious to know more about?
Disclaimer
All information on the The Champagne Theory blog, including but not limited to information about nutrition, health and fitness, is intended for general or background purposes only, and not as medical advice applicable to any individual. Please consult your medical provider or providers for instructions specific to your own medical concerns and condition.
