“Healthy eating” myths busted; Expectations V/S Reality
While there's no shortage of information about nutrition, many myths circulate about nutrition. The problem is that they’re not all in the same place at the same time.
There are diet plans, celebrities, restaurants, food companies and even magazines to add to the confusion. They all claim that what they’re saying is true and that they have proof.
This article is not about fighting against fellow dietitians and health professionals, but instead against the countless myths and distorted facts that have been spread over the years, giving only a vague insight into nutrition.
I’d like to bring to light some of the most popular “healthy eating” myths and clarify the actual facts behind them.
So let’s dig in;
1) Weight loss is directly linked to calorie intake -
If you look at any weight loss forum online, one of the most asked questions is about how many calories someone should eat in a day to lose weight.
The answer may surprise you: it doesn’t actually matter. 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; a person’s BMI, metabolic rate, and hormones can play important roles in their ability to lose weight.
In some cases, this is due to medical reasons. Few studies revealed people with hyperthyroidism, metabolic disorders and Shift workers are at a significant disadvantage when it comes to losing weight because of the hormonal changes that take place, such as cortisol production.
So in short; Losing weight is more than just counting calories- you also need to prioritize sleep, work out, and reduce stress.
2) Breakfast should be like a king -
Breakfast is the first meal of the day – eating it sets you up for a healthy day. Right? Well think again – breakfast might not be one of the most important factors in setting yourself up for a healthy day.
People who are on intermittent fasting, experience wonderful benefits. Even research shows that breakfast is just another meal, and consuming breakfast later in the day has amazing benefits such as it improves blood sugar level and helps to reduce the inflammatory markers.
But always remember there is no standard rule for eating breakfast, if you feel like having breakfast “just go for it” and if you don’t want to then don’t.
3) Supplementation are a waste of money -
No matter how you feel about “supplements,” the fact is they are valued and used by many people because they can be a valuable tool for supplementing your diet to better support your health.
Several studies have concluded that key supplements have been scientifically proven to not only lower the risk and severity of many chronic conditions, but also improve health and increase longevity.
People with type 2 diabetes or the ones on medications such as proton pump inhibitors, statins, birth control, and antidiabetic medications, taking specific supplements can significantly improve the quality of life.
For example one study has concluded that magnesium and vitamin B supplements in people with diabetes 2 help to enhance the low blood sugar level and reduce heart risk.
Many of us will be dependent on supplements for some sort of medical reason. It could be a state of under-nutrition or merely that your body might need “crutches."
Everyone is different and will have varying reasons why they need supplements.
So if you feel that your immune system is weak, don’t hesitate to get your hands on supplements to boost immune system.
4) You have to be skinny in order to become healthy -
This is absolutely not true; skinny doesn’t mean you are healthy. However obesity is the causes for many health diseases such as heart disease, diabetes, hypertension, and certain cancers but that doesn’t mean you’ve to be skinny.
Here the most important factor is to consume a nutritious diet and maintain a healthy lifestyle to improve body weight.
5) Carbs are responsible for weight gain -
Carbohydrates are considered key sources of energy, and your body can't function properly without them.
But some people avoid consuming carbohydrates because they've heard that carbs are responsible for weight gain, diabetes, and other health problems.
But the truth is you don’t have to cut out all carbohydrates to lose weight. A moderately low carb diet can still help you shed pounds, especially if you’re near your goal weight and you need a little extra bump.
Here cutting the unhealthy carbohydrates such as cakes, cookies, sweetened beverages, white bread or adding healthy fats, and protein can help you to maintain healthy weight.
A word from Goodlife Nutrition -
There are a number of nutrition myths that have become so ingrained in the history of nutrition science that they are often perceived as fact.
These myths have been so widely accepted and circulated that many people are surprised to learn that they aren’t actually backed by scientific evidence. In fact, a few of these myths may even be doing our health more harm than good!
This article is intended to help you understand how to make your own well-informed decisions about nutrition, and to provide you with a guide that can help you navigate the sometimes confusing world of nutrition.