5 Nutrition Myths You Proably Believe
“Lose 30 pounds in 30 days!”
“Banana diet will help you lose quickly”
“10 minute crunches for perfect abs”
Fad diets are a big hit these days. While everyone seems to be “feeling healthier” on the latest health craze, it is exactly that- a health craze. As you read through articles on the internet, and read blog after blog contradicting one another, it’s hard to really know what will help you. I’ve put together information on a few myths I think need to be addressed,along with a few truths to get you started on the road to good health and overall happiness.
1. Gluten free is better for your health
Truth: Individuals who have celiac disease require a gluten free diet simply because they have an adverse reaction to gluten. Gluten is a protein found in wheat, rye and barely. If you don’t have a gluten allergy, going gluten-free is not necessarily better for your health. An individual who goes gluten free and incorporates more fruits and veggies into their diet in substitute for breads and cookies, will most likely lose weight. However, this is not healthier because you’re cutting out the protein gluten- but because you've drastically lowered your carb intake.
(BTW 1 gram of carbs=4 calories)
2. Carb restriction for weight loss
Truth: lowering your carbohydrate intake will probably help you lose weight initially. However, these diets are hard to stick to- and once you incorporate those carbs again into your diet, you’ll likely gain the weight right back. Carbohydrates are the body’s main source of fuel- they’re used in the body as energy. So if you are on a large carb deficit and still working out regularly, you may feel sluggish and not have as much energy as you used to. Carbs are used for healthy function and energy in the body. Stick to complex carbs, like whole grains. These break down in the body slower for steady, sustainable energy all day long!
3. Fix your health with a juice cleanse
Truth: Cleanses may seem like a quick fix, but they are not a long term solution for weight loss. When you’re body goes through a cleanse, not only does it get frustrated with the lack of calories you’re giving it- but you also may get nutritional deficiencies if sticking to them for too long. I know the main focus on a juice cleanse is getting rid of toxins within your body. However, your body is amazing and already has a detox system! The kidneys and liver. People are usually cranky and irritable when doing a juice cleanse. That’s definitely not how you should feel, you should feel healthy and strong. Fuel your body with whole, nutritious foods that sustain your energy for overall wellness.
4. All fats are bad
Truth: You don’t have to eliminate all fats from your diet. While eating them inmoderation is definitely key, choosing healthy fats like monounsaturated and polyunsaturated can provide benefit to your health. The answer for a healthier diet isn’t to cut out all fats from your body- but to replace the bad fats (saturated and trans fats) with the ones that can be beneficial to your body. Your body needs fats for energy and cell growth- they also protect your organs, absorb some nutrients, and produce hormones. So choose avocado instead of bacon for breakfast tomorrow, your body will thank you.
(all fats still produce the same calorie content 1 gram of fat=9 calories)
5. Eggs are bad for your health
Truth: Eggs are a great source of nutrition! One egg provides all nine of your essential amino acids. Essential amino acids cannot be made by the body, they must be consumed through food. One single egg provides that nutrition! Eggs also contain high quality protein, vitamins, minerals and GOOD fats. Eggs have been considered unhealthy because they contain cholesterol. However, eating 1 egg everyday will have no effect on your blood cholesterol. If you eat a lot of eggs daily, your liver (which produces cholesterol) will make a little less- making very little change on your total cholesterol.
SO, hopefully I cleared some things up for you! Remember no matter how quickly you want to lose the weight, going the safe way through healthier food choices and exercise is always the way to go. I know we all want a quick fix, but slow weight loss has been proven for success.Your body can only burn so much fat, then it resorts to burning your lean muscle mass. Stick to slow weight loss for healthy, long term success.
If you would like to work with one our nutritionists contact us through our website or call 732-462-LEAN(5326)
Written by: Brianna Crosby, BS Nutrition and Dietetics