debunking nutrition Myths
Calories in, calories out’ is all that matters when it comes to weight loss
Creating a calorie deficit by burning more energy than you are taking in is a massively important factor when it comes to weight loss, but it’s not the only thing that matters. Relying solely on calorie intake doesn’t account for the large number of variables that may prevent someone from losing weight, even when on a very low calorie diet. For example, hormonal imbalances, health conditions like hypothyroidism, metabolic adaptations, the use of certain medications, and genetics are just some of the factors that may make weight loss harder for some people, even when they’re on a strict diet.
This concept also fails to emphasize the importance of sustainability and diet quality for weight loss. Those following the “calories in, calories out” method typically concentrate solely on the calorie value of foods, not their nutrient value. This can lead to choosing low calorie, nutrient-poor foods like rice cakes and egg whites over higher calorie, nutrient-dense foods like avocados and whole eggs, which isn’t the best for overall health.
High fat foods are unhealthy
Though this incorrect theory is slowly being put to rest, many people still fear high fat foods and follow low fat diets in the hope that cutting their fat intake will benefit their overall health. Dietary fat is essential for optimal health. Low fat diets have been linked to a greater risk of health issues, including metabolic syndrome and may lead to an increase in insulin resistance which is known for being a risk factor for heart disease.
Diets that are higher in fat have been proven just as effective or even more so than low fat diets when it comes to encouraging weight loss. Of course, extremes in either direction, whether it be a very low fat or very high fat diet may harm your health, especially when your diet quality is poor.
Eating often will boost your metabolism
It’s easy to trace this myth back to its origin. Digestion does raise your metabolism a little, so many people believe that eating less food more often keeps your metabolism elevated. However, the size of the meal matters too, by having fewer but larger meals means fewer but larger spikes in metabolism. Studies suggest that having smaller meals more often makes it harder to feel full, potentially leading to increased food intake. The evidence shows that, given an equal amount of daily calories, the number of meals makes no difference in fat loss.
Carbs will make you fat
Just as fat has been blamed for promoting weight gain and heart disease, carbs have been shunned by many people over fears that consuming this macronutrient will cause obesity, diabetes, and other adverse health effects. In reality, eating a moderate amount of nutritious carbs that are high in fibre, vitamins, and minerals like starchy root vegetables, ancient grains, and legumes will likely benefit your health and not harm it. Carb-rich foods like cakes, cookies, sweetened beverages, and white bread should be restricted, as these foods can increase weight gain and disease risk when eaten in excess. Food quality is the main predictor of disease risk.
What we can take from this?
The nutrition world is rife with misinformation, leading to public confusion, mistrust of health professionals, and poor dietary choices. This, coupled with the fact that nutrition science is constantly changing makes it no wonder that most people have a warped view of what constitutes a healthy diet. Although these nutrition myths are likely here to stay, educating yourself by separating fact from fiction when it comes to nutrition can help you feel more empowered to develop a nutritious and sustainable dietary pattern that works for your individual needs.
