Five Diet Myths To Be Cautious Of!

Diet myths have to easily be my favorite topic to talk about.  Sometimes I look at a certain claim and wonder, who the heck comes up with this stuff?!

Trust me, I get it.  It can be REALLY confusing.

Sometimes the claims sound so good that it kinda, sorta makes sense on the outside, you just have to wonder if it could possibly be true.

But a lot of the claims are usually false and lack credible research and studies to back up the claim.

We don’t have money or time to waste.

We want to make our lives as easy as possible without deprivation or restriction.  We all want the easiest method to get us results.  But with this means knowing the differences between fact or myth.

No more falling victim to these diet claims.

Let’s talk about the top 5 diet myths and the reason behind why they are considered a “myth”.

Myth #1: Eating late at night makes you gain weight

It doesn’t matter what time of the day you eat your calories, eating all your food at night is not going to make you gain more weight.  Eating in EXCESS of what your body needs is what makes you gain weight.

Of course, you want to spread your food out throughout the day so you are able to control your hunger and feel more satisfied.

Another thing I want to point out is that when you do consume the majority of your calories at night, you’ll probably wake up bloated.  You don’t want to go to sleep extremely full; burn some of that excess energy off by going on a walk to eliminate the bloat.

Myth #2: Fruits are high in sugar and should be avoided

No way!  Fruit does have sugar but this is intrinsic sugar, which pretty much means that it is natural and is accompanied by vitamins, minerals, and fiber that our body needs.

I personally shoot to eat 2-3 fruits per day.  One along with breakfast and then one usually in the afternoon before a workout.  Remember the goal is 2 cups of fruit per day.

Myth #3: Hot lemon water in the morning will help you lose more weight

There is no research that shows hot lemon water helps you lose weight- although people swear by it.  What usually happens is that the flavoring that lemon provides in water makes the water more appealing which can mean people are drinking more water and replacing high-calorie soda drinks/coffee.

Water also has the ability to satiate people (make people feel satisfied or full), which can ultimately decrease food consumption throughout the day.

Don’t get me wrong, lemons are a great source of vitamin C.  Vitamin C plays a role as an antioxidant in the body.  I think it’s a great alternative to processed drinks with artificial sweeteners/preservatives but not as an aid to help you lose weight.

Myth #4: You need to cut calories drastically in order to lose weight

The opposite is actually true.  You definitely want to create a calorie deficit- this is how your body loses weight, but you don’t want it to be drastic.

If you cut calories drastically- eat a salad and some rice cakes throughout the day, you’ll end up putting your body at an extreme state of starvation.  Often times, this leads to binge eating and gaining ALL of the weight you lost back on.  UGH!

Weight loss is all about that calorie deficit, so you are cutting SOME calories but not to the point that it makes you feel extremely hungry.

Myth #5: Eating fat in foods will make you fat

Remember, it’s not about eating a specific macronutrient that makes you gain weight- it’s about eating calories in EXCESS of what your body needs that is tied to weight gain.

There are a lot of amazing healthy fats out there that our body needs such as monounsaturated fats and polyunsaturated fats.

We want to limit the fats that don’t provide any health benefit to us and might actually deteriorate our health when eaten in excess, such as saturated fats and trans fats.

Monounsaturated fats are fats found in olive oil, canola oil, avocado, peanut butter, and nuts.

Polyunsaturated fats are fats found in walnuts, chia seeds, flax seeds, and fish.

Saturated fats are fats found in processed/baked goods, butter, cheese, fatty beef, poultry with the skin, candy bars and ice cream.

Trans fats are fats found in processed or fried foods.  Manufacturers have decreased the amount of trans fat used in foods because of all the negative attention they have been receiving.  But a way to tell if a food has trans fat is to scan the ingredients list- if you see “hydrogenated oil” or “partially hydrogenated oil,” the item has trans fat.  You can’t rely on the nutrition facts label for this (there is a section for trans fat under fats), because manufacturers are not required to list trans fat on the label if the food has less than 1 gram of trans fat.

Also, note that fat usually has more calories per gram (9 kcals/gram) than carbohydrates and protein (both 4 kcals/gram).  It’s usually not a good idea to load up on fat when you are trying to lose weight because it makes it harder to create that calorie deficit you need for weight loss since fat tends to have more calories.

Diet myths… be gone!

Photo: https://unsplash.com/@tirzavandijk

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