Nutrition Myths

So here's the deal. In the health and fitness industry, the more confused you are, the more money they make. The less you know about nutrition, the more they can influence and guide your decision-making on matters of YOUR health. So today I want to go through some of the most common nutrition claims (and include the truth) we typically hear and break it down for what you really need to know to lose weight/be healthy. [scroll all the way to the bottom for references if you're a research geek. Working with thousands of clients I can also speak from first-hand knowledge of what works on a broad-spectrum, and what's not even worth your time to think about] NUTRITION MYTHS 1. Eating after 6pm makes you gain fat. No, just no. There is no evidence to support this, and I couldn't even find any research at all on this specific claim because it's not worth the time to study. When you stop eating after 6 you are significantly more likely to binge eat on something less healthy later at night because your hunger pangs are keeping you awake. Find the cutoff time that works for YOU and allows you to get enough rest without waking up for a snack or having troubles falling asleep. 2. Carbs will make you fat. This is the most commonly perpetuated myth and it's wrecking a LOT of good meals out there, ladies! Carbs. do. not. make. you. fat. Carbs, proteins and fats are the essential macronutrients and they are ALL necessary for our bodies to properly function. Carb quality is important - complex carbs (like whole grains and veggies) vs. simple carbs (like pastries and sweets) have a very different effect on your glycemic index (how much your blood sugar raises when you eat the food), and whole grains contain protein and fiber to keep you fuller for longer and fuller on fewer calories. BREAD IS NOT EVIL, OPRAH SAID SO. But actually, bread is not evil. Serious. Go have a sandwich. 3. Fat makes you fat. Ditto with the carb convo, fat does NOT make you fat. Fat satiates you and makes you feel happy and satisfied, allowing you to eat less and be just as satisfied. 3a. Note. The Standard American Diet (S.A.D. - ha! So very well acronymed!) is where these misconceptions come from. Genetically engineered foods are CREATED to be high in fat and high in carbs so that you will love them and get dopamine rushes when you eat them. They are also engineered to be addicting and hijack your brain's pleasure centers. It's not the carb and the fat's fault - an egg sandwich with avocado is going to have a MUCH different effect on you than the bag of Doritos that contains twice as much fat and carbs and ZERO protein, for like, ⅛ of the calories. Not to mention all the micronutrients and other benefits you're getting from all the food that wasn't made in a lab. Food is much, much more than macronutrients or calories.

4. Fat free foods are a good alternative to full-fat foods. The evidence here is in the label, babe! Fat free foods typically have many more ingredients and added sugar, and are much less satiating than full-fat versions. This means you'll likely need to eat more to feel satisfied and overall, have consumed more calories than if you'd hat the full-fat version and fully enjoyed less. 5. 1-1.5g of protein per pound is ideal. At this level of protein you are getting: VERY expensive pee and a crazy high grocery bill. This is the old bodybuilder myth about "getting swole" it's not a thing. Don't do it. 0.5-0.7g per pound of body weight is more realistic - and has the same impact on muscle growth. 6. Artificial sweeteners are good alternatives to real sugar. While the official research is inconclusive in the long term, artificial sweeteners are questionable. Yes, they do provide your body with a no calorie, intense sweetness. But on the other hand they are completely man-made and hi-jack your brain. Sweet foods send the signal to your brain that calories are coming and it only stands to reason that when we mess with that, the outcome is probably not going to be good. Ideally, reduce the overall amount of added sugar you have (artificial or otherwise) and you won't need to worry quite so much about it.

7. Fruit is bad bc sugar and sugar = death. On a related note, fruit has been getting a bad rap lately. Naturally occurring sugar in fruit has a completely different effect on your body than the junk added to foods. Found in it's natural, whole form, it's encased with fiber and tons of micronutrients. No one ever got fat from too much fruit, and bananas are NOT the source of all belly fat [#HUGEeyeroll]. With that being said, fruit juices are not the same as fruit. When juiced, the fiber is lost and it becomes more like candy than fruit :) When paying attention to fruit intake is important: when you are counting your carbs. Because fruit is very energy dense and fairly high in carbs the sweeter the fruit is, it can shoot you over your carb intake if you're not careful. Still include fruit, but lower carb fruits tend to be berries and more tart fruits. 8. There is one single diet that is good for everyone. False. Super false. [bears, beets, Battlestar Galactica - name that referenceeeeee] Anyways, NO! Humans are literally so complex and a million factors determine which way of eating makes you feel best inside your body and with your lifestyle. 9. Chasing health won't make me look good. Imagine a person you know that radiates health. What does their diet look like? Exercise? It's likely they spend time journalling, or reading, or putting time into self care. They also probably have gre