Six Common Diet Myths
I recently read a great article by Dr Janet Aylott in the Winter 2015 edition of the REPs Journal on dieting myths.
I thought it would be a crime not to share some of the information with you.
1) “I can’t – I’m on a diet”
Most diets focus on cutting out food groups (i.e. no carbs). This creates a negative image of dieting being a restriction and a chore.
Yes, this method can lead to rapid weight loss. But, it’s not always sustainable. It makes maintenance after the initial weight loss very difficult.
A healthy balanced diet should allow you to be creative and try eating new things. Remember, the bottom line for weight loss is reducing your calorie intake.
This should be achieved through changing the proportions of the macronutrients you eat instead of cutting them out completely.
Remember, fat contains more calories than carbohydrates and protein. In addition to this, protein plays a key role in hunger control.
2) “Eating carbs causes weight gain”
The problem with cutting out carbs is they have to be replaced by something else. Usually, they are replaced with fatty foods and as we already know from point 1, fat contains more calories than carbs.
In addition to this, we know ingesting too much saturated fat is bad for your health.
So, because cutting out whole macronutrients makes food choices very restricted. To lose weight, you should simply reduce calorie intake through altering the proportions of your macronutrients (i.e. reduce carbs, reduce fat, increase protein).
3) “Too much sugar causes diabetes”
This is incorrect. The bigger risk factor of type 2 diabetes is an accrual of body fat. More specifically, visceral fat around the liver and pancreas.
Through steady weight loss, as a result of a low calorie balanced diet, it has been found that blood sugar levels normalise and a reduction in pancreatic and liver fat occurs.
4) “Snacking contributes to obesity”
Snacking is often associated with overeating.
However, healthy snacking should be included in your overall calorie allowance in order to prevent long gaps between meals.
This is important for maintaining steady calorie intakes and blood sugar levels across the day which is vital if you are following a good solid exercise programme.
5) “Eating less calories than I need to will result in quicker weight loss”
The body is known to adapt to “starvation mode” through slowing down metabolism and decreasing muscle mass. However, to what degree is not entirely clear.
But, what is clear is if you’re under-eating and over-burning you will be putting yourself at risk of injury and illness.
Your exercise quality will go down the drain and you’re cognitive function will most likely take a battering too.
6) “Eating after 6pm will make me fat”
It is well known through hormonal control research that our body clock does not affect appetite.
The most common reason this 6pm myth exists is due to lifestyle factors. Most people over-consume calories in the evening due to boredom, watching TV or habit (such as not eating during the day and working through lunch then playing catch up when they get home).
By sensibly spreading calorie intake across the day (as it should be) this will prevent the risk of overconsumption from occurring.
It’s best to avoid overconsumption as it leaves you feeling sluggish, lethargic and in need of a good sleep afterwards (not good if you need to go to the gym after work!).
In summary…
It should be clear to see a few common themes that reoccur when dispelling these myths:
- Maintaining a healthy weight shouldn’t be a trial
- Eat the right number of calories for your activity levels and you’ll be fine
- Enjoy a balanced diet which consists of lots of variety (with meals made up of good proportions macronutrients)
- Spread your calorie intake across the day (including snack allowance) to ensure good energy levels. This is so important for concentration and productivity at work.
- A good solid exercise programme (in conjunction with balanced healthy eating) is always going to be the best way to improve health, body composition and fitness.
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