Top 10 Nutrition Lies that STOP You from Losing Weight: Part 1

In the age of the internet and information, we are undoubtedly on OVERLOAD.

It is this very same platform that most rely on to get their message to the world that is destroying the freedom of thought. In short: there is just TOO much information out there. The worst part is that most of this information is a basic opinion. We believe it because somebody famous said it…so it’s obviously true right? HERE are the top 10 nutrition lies that could be major deterrents in reaching your weight loss goals:

  1. FAT MAKES YOU FAT:

I remember the crazy buzzed lady on a PBS special in the 80′s screaming that fat is why we were fat. Two short days later I was living off of low-fat, processed diet foods and nearly forgetting my own name. Fat does NOT make you fat. Fat is a macronutrient that serves a purpose. Actually, it serves many. Let’s check them out shall we?

  • Fat has more calories per gram than protein, carbohydrates and even alcohol. Weighing in at 9 calories per gram, fat aids in satiety. This means we are actually satisfied with our food.
  • Due to increased satiety, fat has been shown to decrease cravings for sweets and salts.
  • Fat nourishes the skin and hair, which is why it is noted as a beautifying macronutrient.
  • Fat is THE macronutrient that your brain needs to function, hence the forgetfulness on a low-fat diet.
  • Recommended intake is 30% of your diet and you should find it from whole sources such as olive oil, avocados, nuts and seeds, coconut oil, and even natural peanut and nut butters.

2. EGGS ARE BAD FOR YOUR HEALTH:

In spite of the fact that eggs themselves have higher cholesterol, they have yet to be PROVEN to raise cholesterol in the blood. Eggs have been proven to raise the levels of GOOD cholesterol (or HDL) and they also promote weight loss compared to a higher carbohydrate diet. Couple that with the healthy amount of fat in eggs and you’ll see why many people prefer a heartier egg breakfast and stay full longer. Two eggs per day is also great for increasing protein intake and maintaining lean muscle mass. Eggs are also the basis of research and replication for modern-day protein powders. Incredible and edible indeed!

 

3. ALL CALORIES ARE THE SAME:

Weight loss is just numbers right? Calories in=calories out. Well, sort of. In addition to simply being aware of calories, you must educate yourself on where your calories come from and what they do inside your body. For example, protein calories can boost your metabolic rate and reduce your appetite as compared to calories from fats and carbohydrates. Protein has also been stated to increase muscle mass, though this is still debated. Another example is the sugars glucose and fructose. Glucose is broken down and stored as glucagon in the muscles. This is what gives you energy for your lunchtime workout OR stores as fat if you sit around like a lump. Fructose can be used for quick energy OR simply be stored as fat if you sit around. Bottom line: know what your calories DO and for goodness sake, get off your butt.

4. EATING A LOT OF PROTEIN IS BAD FOR YOUR HEALTH:

In my experience, it’s usually the dreamers that make this remark to the dedicated, but we’ll tackle it anyway. A high protein diet (not a fad diet like South Beach or Atkins, as actual lifestyle that simply takes in more protein) has been proven to increase bone density and lower the risk factor of breaks in old age. A protein-focused diet (with protein taking up about 40% of your daily food intake) has also been show to increase lean muscle, decrease body fat and decrease the risk of cardiovascular disease. Side note: this is lean protein people! PUT THE BACON DOWN AND WALK AWAY. A protein friendly diet also reduces the 2 main risk factors for kidney disease in healthy individuals: diabetes and high blood pressure. The argument that high protein diets cause kidney failure is irrelevant since kidney problems have been cited as already being a factor for individuals who suffered. The conclusion is that higher protein diets (40% is more than sufficient) are healthy for healthy individuals.

5. COFFEE IS BAD FOR YOU:

This is usually told to me by somebody holding a dairy fat laden smoothie with extra whip…really? Coffee is one of the most tested beverages on the market. Why? Probably because we love it. Now, if you don’t like coffee, don’t feel like you need to go drink it! Tea can have similar benefits. Here are a few of the benefits coffee offers us:

  • Coffee contains more antioxidants than fruits and vegetables
  • Coffee can increase exercise output and recovery
  • Coffee has been shown to improve mood, memory, reaction time and overall brain function.
  • Individuals who took in 2 cups of coffee per day* were said to have a 67% lower risk of developing Type 2 diabetes.
  • These same individuals also had a lower risk of Alzheimer’s and Parkinson’s as well as an 80% lower risk of liver disease.

*Word to the wise: if you find you can ONLY drink coffee when it is mixed with syrups, sugars, dairy and (the worst!) flavored creamers, you will NOT get the benefits listed above. The tests on coffee conclude the benefits of coffee cannot outdo the dangers of sugars and processed creamers. You are better of with black coffee, or a splash of organic cream if you really want to reap the benefits.

 

Well, there are your first 5 truths to combat the lies you may be trapped into believing. Remind yourself that we didn’t really have a weight problem UNTIL processed foods and the diet industry came onto the scene. Arm yourself with education for a better shot at your goals.

Peace, love and lunges,

Michelle

Info on trials and tests can be found at www.ideafit.com and www.businessinsider.com

 

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