Fitness & Diet Myths Debunked
Recently I recorded my very first podcast! Each episodes will have a new host on it choosing their topic of choice and putting me under the microscope. Obviously I had to have Courtney the host Episode #1 and one of her questions for me was, “What are some of the worst recommendations you have heard in the nutrition and/or fitness industry?”. While the answers in the podcast are much more humorous then these, here are some of my top picks:
Myth #1: Eggs cause cholesterol.
Eggs are a traditional, nutrient-rich breakfast food, but got a bad rap in previous generations when some people believed that they needed to avoid the yolks’ cholesterol content. However, it’s a myth that eggs raise your cholesterol levels and give you heart disease. Though they contain dietary cholesterol – that type of cholesterol has a negligible impact on your blood cholesterol levels. Don’t forget this is also around the same time where red meat was thought to cause heart attacks but later found out also to be untrue.
Myth #2: Gluten-Free products or following the Paleo diet is the way to go.
A gluten-free diet, as effective as it might be for celiac disease or gluten intolerance, won’t necessarily help you lose weight. Myths surround low-carb diets, too, which aren’t always the weight-loss miracle they’re touted to be. Weight loss happens when calorie output exceeds the caloric intake. You can still intake more calories than you are outputting with low-carb, gluten-free, Paleo or any other fad type diet. It’s no shocker that Paleo is one of the most-Googled diets in recent years. Bacon and steak for weight loss? Yes, please! But the Paleo diet is indeed too good to be true. The truth is no matter if the food is processed or not, you can’t eat endless amounts of anything (even fruit!) if you want to lose weight. If you are overeating calories, no matter the diet then weight gain is inevitable.
Myth #3: Eating fat will make you fat.
The truth is we need to eat all of the macronutrients (fat, carbs and protein) in order to thrive. Eating too little fat can make our brain feel foggy, eating too little of carbs can make us feel sluggish and have no energy. I can’t even begin to get into all of the reasons why we shouldn’t eat too little protein!
Myth #4: You need to eat 1000 calories a day to lose weight.
To lose weight you need to cut calories from your diet, but it’s a myth that severely cutting calories will help you lose weight quicker. Severely restricting calories might make your body hold onto body fat and lose muscle mass. A similar, equally persistent myth is that skipping meals on a diet will help you lose weight. Instead, you’re more likely to overeat at the next meal because you’re so hungry.
Myth #5: You shouldn’t eat late at night.
Don’t believe the myth that eating later in the evening will cause weight gain, either. It’s not the time of day that makes you gain weight, but rather how much you are eating throughout the entire day. Eating too many calories throughout the day, not night time munching, causes weight gain. If you don’t eat in the evening, blood sugar levels can dip so you don’t sleep as well. In turn, you can crave more sugar or wake up extremely hungry. Eating the right snack can help keep those blood sugars stable. Some people prefer not to snack before bed and that is totally fine too but don’t misconceive that eating later at night causes weight gain.
Myth #6: Certain diets can banish cellulite.
Cellulite is the clumpy fat results from fat cells stored just under the skin in honeycomb-like structures held in place by bands of connective tissue. The more fat cells stuffed into each honeycomb, the more puckered the texture. Since cellulite is just ordinary body fat, there is no unique low carb diet trick or cellulite treatment to remove it. The bottom line? A calorie-controlled diet that consists of whole, healthy foods plus exercise will help you lose fat throughout your body.
Myth #7: Strength training will make you bulk up.
First, let’s tackle the myth that a pound of muscle weighs more than a pound of fat. A pound is a pound is a pound whether it’s made up of muscle or fat. That being said, muscle is denser than fat and takes up less room, so two people who are the same height and weight can look much different if one has a higher ratio of lean muscle mass to fat. Muscle weight is more metabolically active, so just having more muscle will boost metabolism throughout the day to help keep you leaner. It’s important to incorporate strength training into your routine so you burn calories at an optimal rate all day long.
Myth #8: You can eat whatever you want if you workout.
Unfortunately, a half hour jaunt on the treadmill isn’t going to help you lose weight if you reward yourself by downing a few slices of cake and an order of poutine afterwards. We know the treadmill told you that you burned 500 calories, but those estimated machine readouts are not at all accurate. The bottom line: It’s near impossible to out-exercise a bad diet unless you plan to spend half your day in the gym. You must workout and eat smart to see results.
Myth #9: You can eat as much as you want as long as it’s “healthy”.
Avocados, oatmeal, nuts, delicious butters are indeed healthy, but low in calories they are not. Sure, you’re better off eating 200 calories of oatmeal then 200 calories of French Fries but that doesn’t give you free rein to eat as much of the stuff as you want. Nutritious or not, portion size counts with every food. If you find that you have trouble sticking to reasonable portion sizes for some of the more caloric healthy foods in your diet, look for portion-controlled packages. Buying mini sizes in lieu of bigger tubs of food helps keep calories in check and teach you what a proper serving looks like if you find yourself to be more of an abstainer than a moderator.
Myth #10: Protein shakes and bars cause you to lose weight.
Although packaged protein products can be a part of an all-around healthy diet, they aren’t any better than a sit-down meal comprised of similar nutrients. If you want to include bars and shakes in your diet for convenience or to reach a protein goal that is fine! People just have to make sure they are not consuming the bars and shakes in addition to their regular diet which will cause weight gain, not weight loss.
Myth #11: Drinking a gallon of water a day makes you lose weight.
Drinking water does not guarantee weight loss if you’re still eating an unhealthy, high-calorie diet. Staying hydrated does promote weight loss but solely relying on it without being in a bit of a calorie deficit won’t cause you to lose weight.
Myth #12: You have to do cardio in the morning on an empty stomach to burn fat.
Some people choose to workout in the morning fasted, which is great, but some people need to have some carbs before their morning workout or else they feel ill and weak when their blood sugar is low. Do what works best for you in order to get your most effective workout in and that is what will keep you making steps towards your weight loss goal.
To hear more of our fitness and nutrition insights like this, stay tuned for the release of The Butterfly Effect Podcast: Episode #1 coming mid-May!
– Ashlyn