10 Nutrition Myths And The Truth
A lot of the "rules" we have heard about losing weight are not true but we have heard it so much that we believe in it. Coach Pat has written this list to bust a few of those myths for you so that you can sleep easy. Especially after that late night meal...
10. Eating fat will make you fat.
Where going to start by busting this one wide open. Eating fat won’t make you gain weight. It is true that foods with a high fat content have a greater amount of calories, but if we stick to our daily calorie requirements then there is nothing to fear. It’s the over consumption of calories from all sources (carbs, proteins and fat) that leads to weight gain. Fat is a vital part of our diets, “good” fat improves our brain function, hormone production, our immune system and helps fight against cancer, heart disease and cholesterol. That alone should be enough to convince you but let’s keep going. Fat has also been found to aid recovery post training through supporting hormone balance (elevation of growth h hormone), as well as stronger bones and better hair and skin. It’s good for you inside and out. Make sure that you consume mostly “good fats” from sources like unrefined animal fats, fatty fish, avocados and nuts which are generally high in Omega 3 and monosaturated fat.
9. Carbohydrates will make you gain weight
So if fat doesn’t make you fat, carbohydrates must? Sounds right? But again it’s wrong. Just like fat, carbohydrates alone won’t make you gain weight, the calories will or as mentioned above the over consumption of those calories will (taking in more calories than your body needs). By cutting out carbohydrates from your diet you are depriving your body of its main source of fuel. Not only that, you will be missing out on vital nutrients and fibre that come from whole grains, fruit and vegetables. Low carb diets can be an effective weight fat loss strategy, one that is implemented often and proven to work. I have used it myself to great effect. But these diets can be hard to maintain in the long term. Changing to a healthy diet you can stick to is the most important thing. Remember to limit refined and processed carbohydrates from our diets.
8. Low fat is healthy
There are items all over the grocery store with fancy packaging saying they are “low fat,” or “97% fat free.” But if we take a moment and look at the back of that fancy package we will notice that it might not be as healthy as it seems. Most low fat foods have been highly processed by manufactures through the manipulation of oil found in the food as well as increasing the sugar content to improve the taste and texture. With the increased sugar levels these foods tend to have a high calorie content that offers no nutritional benefit. Make sure you are reading the labels to know what you are consuming. Food containing more than 15 grams of sugar per 100 grams is generally considered to be high in sugar.
7. Multi grain and wheat bread are better than white bread
This is not always the case as some Multi grain and wheat bread are white bread in disguise. These breads have added refined grains as well as caramel or molasses to make them appear darker and healthier. When choosing bread make sure you read the ingredients list to make sure there isn’t any surprises. Make sure the bread is made of 100% whole wheat or whole grain.
6. You must take Protein powder if you train.
Protein powder is a supplement; therefore it should be used as one and not make up the majority of our daily protein intake. Protein powders main benefit is convenience. It’s quick to make a protein shake, easy to consume and can be digested by the body quickly. It’s great for people who may not have time to prepare and eat a meal or struggle to meet their daily protein requirements. But if you are already consuming your recommended intake of protein through whole foods then the shake is just extra calories. An over consumption of protein won’t yield any further benefits for your muscle gain, but it may add a bit to your gut. It is always better to get your macronutrients and calories from whole foods and use supplements only as required, to supplement your diet.
5. Eggs are bad for you (throw out the yolk)
Eggs have high cholesterol content so in that alone you would think that makes them bad. But that would be wrong. Unlike foods high in saturated and trans fat that raise the LDL “bad” cholesterol in our blood, eggs are great at offsetting bad cholesterol with HDL “good” cholesterol therefore offsetting any negative effects. The yolk also has some powerful health benefits; they contain a whole host of Vitamins as well as minerals such as calcium, iron, zinc, thiamine and folate. So enjoy that yolk, don’t throw it away. Recommended intake: One per day.
4. Oranges are the best source of Vitamin C
Vitamin C contains powerful antioxidants that supports our immune function and enhances the absorption of iron in our digestive system. When we think of foods packed with Vitamin C we immediately think of oranges. However oranges (while a great source of Vitamin C) are not the best source. They contain approximately 52mg of Vitamin C per 100 grams, Guava (240mg), Red Capsicum (200mg) Broccoli (110mg) Cabbage and Watercress (100mg) all contain more Vitamin C as well as less sugar and calories.
3. Celery has negative calories
This sounds too good to be true, because it is……kind of. The theory of negative calorie food is that some foods have so few calories that chewing and digesting those foods requires more energy than what was consumed. Celery sticks only contain 10 calories but it only takes about half a calorie to digest. Negative calorie food isn’t the magic cure for weight loss. While these foods contain many nutritional benefits and are a better option than most other foods they still contain calories.
2. Avoid coffee
For many of us a coffee first thing in morning is a rite of passage. So worry not, feel free to grab that coffee because it is actually quite healthy. Coffee is loaded with antioxidants as well as assisting us to fight off serious diseases. Research has found that coffee drinkers have a lower risk of depression, Parkinson’s and dementia as well as helping to reduce inflammation. However moderation is key, many nutrition experts suggest that one cup a day can make up part of a healthy diet. It should not be relied on for energy; rather we should focus on creating our own energy from a balanced diet and lifestyle. Also, if you have milky coffee, it’s not going to have the same benefits as the milk can be inflammatory and counter balance the anti-inflammatory function of the coffee. Go with a long black.
1. Eating late at night is bad for you and will make you put on weight
A calorie is a calorie which is a calorie, it doesn’t matter what time you eat them. What matters is your total calorie intake over the day. This is where having an awareness of your intake and how much your body requires to meet your needs is important. You can eat at night without fear, especially those who may get home from work late and those who train at night. There is no need to starve yourself until breakfast. It’s taking in more calories (calorie surplus) than we need that leads to weight gain, the issue is there is a tendency to overindulge at night while we unwind after a busy day and binge watch our favourite television shows, so be careful as its this overindulgence that wreaks havoc on our waistline.
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