Debunking Diet Myths
Now that we have an understanding about diet culture, let's talk about diets. We all have heard of one, may now someone or be someone who is on one. But what do we know about diets and what are some common myths we need to debunk right away?
Myth: Don't eat after 8pm. Late night calories sit in your system and turn into fat.
Truth: Calories can't actually tell time, so our bodies use up calories the same way in the morning, afternoon, and at night. Calories may sit around a little longer in the evening because we tend to go into relaxing mode and lay on the couch rather than keep moving, but by the next morning as we use more energy our bodies will go into our stores. Late night snacking has often been recommended to be avoided because we tend to choose unhealthier options.
Myth: eating small, frequent meals boosts your metabolism.
Truth: Food intake generally has no input on your metabolism. Some foods, like foods with higher caffeine, may slightly and temporarily increase your metabolism, but usually the effect is too small to help you lose weight. What is actually found to change your metabolism is your body composition and size. More muscles and bigger bodies tend to burn more calories. So best advice? Build up your muscles. This is why strength training is often seen as important during a weight loss journey.
Myth: Carbs make you fat. When you eat them, your body turns them into sugars, which are then stored as fat.
Truth: Carbs specifically don't make you fat, calories add weight to our bodies, whether you eat them in the form of carbs, fats, or protein. Plus carbs are included in vegetables, fruits, and whole grains, which are important for your body. The problem isn't carbs, but that we tend to overeat, especially with carbs.
Myth: going on a diet is the best way to lose weight.
Truth: for short-term means, you will lose weight on ANY plan that results in you eating fewer calories a day. But these temporary changes don't mean permanent changes. Diets don't work when we think of them as quick fixes. You need to have the mindset that you are basically going to do this for the rest of your life in order to maintain the changes, and for some diets that can be a lot on your body. Best advice? Don't go on a diet. Instead just work on the way you eat. Find something that you can feel confident doing long term and ALWAYS make sure you are taking in the necessary amount of calories your body needs to properly function. Adding a little exercise into your weekly routine also helps.
Myth: Eating protein and carbs at different meals will help you lose weight. They require different enzymes, so if you eat the two separately, you improve digestion and further your weight loss.
Truth: Your digestive tract is designed to handle a variety of food groups at the same time. There is no evidence thus far of the above. If anything it's been found that it is healthier to combine protein with fibre-filled carbs than separate them. It's what fills you and gives you the most energy.
Myths: diet foods help you lose weight. Low-fat, low-carb, artificially sweetened is an easy way to start changing how you eat.
Truth: low-fat, low-carb does not mean low calorie. Research has found that people ate up to 50% more food that was falsely labelled low-fat than they did of the same exact foods with real labels. They justified increasing their serving sizes when they believes it was lower in fat. Advice, check the nutrition label first. Look at how many calories are in a serving compared to another product and use that as a better deciding factor. You may end up consuming fewer calories with a full fat product than you would with a low fat, because fat tends to be more satisfying.
Myth: Eating fat, makes you fat. Fat has 9 calories per gram, whereas protein and carbs only has 4.
Truth: While fat-laden products can be full of calories, a modest amount of fat actually make you feel full. Fats also help with the absorption of certain vitamins and phytonutrients, which are plant compounds that promote health. So you can eat fat! Just like everything else, have it in moderations. Think about which fats you are ingesting and opt for monounsaturated and polyunsaturated fats. Limit your intake of trans fats.
Myth: It's important to fast periodically, to cleanse toxins from your body
Truth: your body has it's own designed system for removing toxins- the liver, kidneys, and spleens. So far there has not been enough evidence that not eating or consuming only juice for any period of time makes your body do this.
Basically almost anything in moderation will keep your weight where you want it to be. It's also important to recognize that what works for some will not work for everyone. Everyone has different bodies and all calories are not created equal. Different calories have varying effects on hunger, hormones, and your health. So while that keto diet may be working for your friend Sue, it may not work for you and that's okay.
Sources
Real Simple
Shape
Healthline
Healthline 2
Eating Well
Myth: Don't eat after 8pm. Late night calories sit in your system and turn into fat.
Truth: Calories can't actually tell time, so our bodies use up calories the same way in the morning, afternoon, and at night. Calories may sit around a little longer in the evening because we tend to go into relaxing mode and lay on the couch rather than keep moving, but by the next morning as we use more energy our bodies will go into our stores. Late night snacking has often been recommended to be avoided because we tend to choose unhealthier options.
Myth: eating small, frequent meals boosts your metabolism.
Truth: Food intake generally has no input on your metabolism. Some foods, like foods with higher caffeine, may slightly and temporarily increase your metabolism, but usually the effect is too small to help you lose weight. What is actually found to change your metabolism is your body composition and size. More muscles and bigger bodies tend to burn more calories. So best advice? Build up your muscles. This is why strength training is often seen as important during a weight loss journey.
Myth: Carbs make you fat. When you eat them, your body turns them into sugars, which are then stored as fat.
Truth: Carbs specifically don't make you fat, calories add weight to our bodies, whether you eat them in the form of carbs, fats, or protein. Plus carbs are included in vegetables, fruits, and whole grains, which are important for your body. The problem isn't carbs, but that we tend to overeat, especially with carbs.
Myth: going on a diet is the best way to lose weight.
Truth: for short-term means, you will lose weight on ANY plan that results in you eating fewer calories a day. But these temporary changes don't mean permanent changes. Diets don't work when we think of them as quick fixes. You need to have the mindset that you are basically going to do this for the rest of your life in order to maintain the changes, and for some diets that can be a lot on your body. Best advice? Don't go on a diet. Instead just work on the way you eat. Find something that you can feel confident doing long term and ALWAYS make sure you are taking in the necessary amount of calories your body needs to properly function. Adding a little exercise into your weekly routine also helps.
Myth: Eating protein and carbs at different meals will help you lose weight. They require different enzymes, so if you eat the two separately, you improve digestion and further your weight loss.
Truth: Your digestive tract is designed to handle a variety of food groups at the same time. There is no evidence thus far of the above. If anything it's been found that it is healthier to combine protein with fibre-filled carbs than separate them. It's what fills you and gives you the most energy.
Myths: diet foods help you lose weight. Low-fat, low-carb, artificially sweetened is an easy way to start changing how you eat.
Truth: low-fat, low-carb does not mean low calorie. Research has found that people ate up to 50% more food that was falsely labelled low-fat than they did of the same exact foods with real labels. They justified increasing their serving sizes when they believes it was lower in fat. Advice, check the nutrition label first. Look at how many calories are in a serving compared to another product and use that as a better deciding factor. You may end up consuming fewer calories with a full fat product than you would with a low fat, because fat tends to be more satisfying.
Myth: Eating fat, makes you fat. Fat has 9 calories per gram, whereas protein and carbs only has 4.
Truth: While fat-laden products can be full of calories, a modest amount of fat actually make you feel full. Fats also help with the absorption of certain vitamins and phytonutrients, which are plant compounds that promote health. So you can eat fat! Just like everything else, have it in moderations. Think about which fats you are ingesting and opt for monounsaturated and polyunsaturated fats. Limit your intake of trans fats.
Myth: It's important to fast periodically, to cleanse toxins from your body
Truth: your body has it's own designed system for removing toxins- the liver, kidneys, and spleens. So far there has not been enough evidence that not eating or consuming only juice for any period of time makes your body do this.
Basically almost anything in moderation will keep your weight where you want it to be. It's also important to recognize that what works for some will not work for everyone. Everyone has different bodies and all calories are not created equal. Different calories have varying effects on hunger, hormones, and your health. So while that keto diet may be working for your friend Sue, it may not work for you and that's okay.
Sources
Real Simple
Shape
Healthline
Healthline 2
Eating Well
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