Diet Myths

There is so much misinformation today about nutrition, it can be impossible to know what’s true and what’s not! Factor in the additional challenges faced by those people trying to lose weight, and you can see why so many fail. Just for fun read the following statements and decide which are true.
a. Eating more than the recommended daily allowance of protein will help build muscle.
b. White spots on your fingernails indicate a calcium deficiency.
c. If you have an upper-respiratory-tract infection, you should consume less milk in order to reduce mucous production.
d. None of the above.
For those of you who answered ‘d’ well done! But don’t feel bad if you failed the test, these are just some of the misconceptions I hear from people day in day out. Here is a few other common diet myths that you can help debunk.

MYTH: Skipping breakfast helps promote weight loss by reducing total calorie intake.
FACT: This couldn’t be further from the truth, skipping meals is a big mistake. In fact, research has shown that going without breakfast is associated with a higher risk of obesity, whereas people who eat four or more times a day experience a 45% lower risk of being obese (Ma et al. 2003). Simply put, those people who regularly eat breakfast tend to be thinner than those who don’t! Try whole-grain cereal, yoghurt or fruit as a great start to the day.

MYTH: Carbohydrates are the bad guy.
FACT: A diet rich in carbohydrates – particularly high fibre foods such as fruits, vegetables and whole-grains – is essential. Carbohydrates are the body’s favourable fuel source, you require adequate amounts to ensure sufficient energy for daily activity, metabolic function and repair. Aim for 50-60% of total calories from carbohydrate as part of a well balanced diet.

MYTH: In order to burn fat you should exercise on an empty stomach.
FACT: You are likely to fatigue more quickly when training on an empty stomach, resulting in suboptimal performance! You should aim to eat a small meal or snack containing both protein and carbohydrate, such as wholemeal cereal topped with low fat milk before heading to the gym.

MYTH: Fats should be completely avoided in order to lose weight.
FACT: Fat is an essential macro-nutrient for good health. Among other roles, it helps maintain proper body temperature, provides essential nutrients, protects vital organs and is a dense energy source that helps us feel satiated for longer periods of time (essential for all dieters!).
It is the type and amount of fat that one should monitor. Limit ‘bad’ fats (meaning saturated and trans fats) and replace them with ‘good’ fats such as nuts, seeds and olive oil. Our daily intake of fat should be around 30% of total calories.

MYTH: Eating after 6pm makes you gain weight.
FACT: There is no magic hour at which everything suddenly turns to body fat! There is nothing wrong with having supper and a light snack at night as long as you don’t overindulge by eating more than your recommended daily calorie allowance. The truth is that many people eat too much in the evening during sedentary activities such as watching television. Make sure you are eating in response to hunger and not boredom!