Nutrition Myths #1-3

Nutriton Myths 1.0

There are things that we have heard about nutrition and might not know where they started.  Things our parents told us because their parents told them but don’t really make too much sense when we actually think about it.  These are going to be some of the things we think are true nutritionally and how much truth is to actually be held in these potential nutritional myths.

Myth: Low Carb Diets are best for weight loss.

This became very popularized with the Atkins diet and now most recently with the keto diet within recent years.  First and foremost diets are inherently something that cannot be sustained, “die”t.  When something is being sold or marketed as a diet you have to be cautious. There is usually some monetary influence behind these fads.  

The grains of truth from low carb are this.  Most people who are beginning to add some structure to their Nutriton are developing two things immediately, routine and awareness. When you start a routine it allows for consistency and the ability to optimize and make changes.  Also, with awareness you are able to gather more information about what is working for you and what is not working for you. Allowing for even more optimization.

So what happens that these diets work for people right away? First, you are only going to hear about the success. Hardly ever will you hear about how it didn’t work or even more so how it did but the individual rebounded all their weight back.  Secondly, by eliminating a macro nutrient almost entirely you are cutting out a sustainable amount of calories from a person’s diet.  Lastly, water weight is lost immediately. Carbo”hydrate”.  Losing water weight might help you look leaner and less puffy but it’s not actually fat you are losing, just some fluid.  

Pro tip: Experiment with diets with the expectation that you are trying to learn what you like about eating that way. With certain restrictions there is room to make changes and grow, but for most people long term there is no sustainability in being restrictive.

Myth: You need to eat breakfast.

Your parents have probably mentioned this one to you before.  Or they may have even made you before you went to school.  Breakfast is very important if you are an athlete in sports and have an early morning practice or have a medical condition that dictates you need to have food on the ready. Where does this idea really come from? Does it speed up our metabolism? Will we not grow up and be big and strong? No matter where this myth started there are a few things to consider if you are wanting to skip breakfast or not. 

First, are you trying to gain or maintain weight?  If this is the case, it’s a good idea a couple hours after waking up to have your first meal.  This will make it easier to get in adequate calories for the day.  Good balanced meal of quality fats, slow digesting carbs, and lean protein would be a great idea.  

Second, are you trying to lose weight? If this is the case, you should probably forego food until you are hungry. This is an easy way to not eat as much food throughout the day. Which segways into my next point. Are you Intermittent fasting?  Most individuals will go ahead a skip their morning window to eat rather than skipping dinner. Makes it a lot easier to stick to that eating window and their weight loss goals. Whether that is an eating widow from 12-8 or 11-9, skipping breakfast is needed.  

Another consideration for skipping breakfast is simply the person just doesn’t have time for it. Their work schedule doesn’t allow for them to eat breakfast because they are trying to make sure their kids are eating breakfast or they get to work on time. Just like their parents did for them. 

Pro tip: Know what your nutritional plan is. Either skipping breakfast or having breakfast isn’t good or bad.  It’s something you can do to help yourself based off goals depending on what feels/works best for you.

Myth: Diet Sodas are bad for you.

I have no clue how this one started. Maybe because the word artificial gets used, or once again someone said they are.  Minus the terrible aftertaste that early diet sodas have had and some do have there doesn’t appear to be anything health related to worry about.  This just doesn’t account for diet sodas but could also be a sweetener that has no calories. There are many sugar free products out there.  There are two main takeaways from discussion with diet sodas.

First, these are a great low to zero calorie options for those who really enjoy a sweet beverage. Some research does show that this can lead to greater diet adherence by reducing cravings, making it easier to stick to your diet. Most importantly, they reduce overall caloric intake for individuals.  Liquid calories are the easiest calories to consume, especially through a straw. Eliminating those extra calories and not missing out too much on taste is a win win. 

Pro tip: Try and avoid any diet sodas at night unless they are caffeine free. Having two different variations can be helpful (caffeine soda /caffeine free soda).  Trying to avoid any caffeine close to bedtime will help with your overall quality of sleep.

There are many Myths out there, but not all things are true or untrue. They depend on you and you certain situation. BUT, most are more than likely lacking some validity, context or nuance.