Nutrition Myths Debunked by George

A good nutrition plan is critical for success in fitness. George recently got certified as a fitness nutrition coach and has debunked a lot of common nutrition myths. Have a browse. 

Diet pills enhance metabolism and contribute to weight loss.

False! Initially one will lose weight after taking diet pills due to the lowered basal requirements of food and calories but in the long run, one will usually gain more weight back. Once again, a diet pill taker has not yet learned how to control their weight through proper nutritional counseling once off the pills.

Vitamins will enhance your strength and endurance.

This is a fallacy. Vitamins supply the body no calories and cannot be used as fuel. The body excretes 70% of the vitamins that it does not need. Only people who are deficient in an area should take necessary supplements. Please consult your physician or a registered dietitian Before increasing your intake. Some vitamins can be toxic.

Intake of refined sugar carbohydrates from sources such as honey, sodas, candy bars and marshmallows when feeling low, will boost energy levels. Unfortunately, you will probably experience the opposite. A sugar snack before a workout will deplete your performance and cause you to crash in need of good carbohydrates. Choose a complex carbohydrate instead.

Caffeine stimulates the appetite and should be avoided if trying to lose weight.

The belief that caffeine acts as an appetite stimulant has never been scientifically proven. If taken properly, it can aid in raising the body temperature and, possibly contribute to body fat loss.

Excess protein will be used as energy if too much is taken in.

True, only when carbohydrate and fat sources are depleted. The body will use protein as fuel only as a last resort. Most excess protein is stored as adipose tissue (body fat). Make sure you consult your registered dietitian or health care professional on how much protein is necessary for you.

Eating late at night causes weight gain.

The idea that late-night eating universally leads to weight gain is a common myth. Weight gain occurs when you eat too many calories, during any part of the day. This myth may be pervasive because late-night snacking often involves mindless munching on calorie-dense junk food, which will undoubtedly sabotage any diet. If you find yourself grazing at night or feeling hungry, you might not be eating enough during the day. Try eating five to six smaller meals every three hours to avoid raiding the refrigerator at bedtime.

All carbs are bad.

Popular diets have unfairly given carbs a bad reputation. It's true that too many carbs will cause weight gain, but too much of any macronutrient will do that. Carbohydrates are your body's preferred source of energy and provide the fuel needed for brain function. However, they are not all created equal. Fresh produce and whole grain sources, such as oatmeal and whole wheat bread provides your body with vital nutrients and are an important part of any diet. You can reduce your carbohydrate intake to create a calorie deficit, but do not eliminate them all completely. The carbs you should avoid altogether are the processed ones, like crackers, cookies and many types of cereal that are packed with sugars.

You should avoid all fats if you're trying to be healthy or lose weight.

You don't have to avoid all fats if you are trying to improve your health or lose weight. Fats provide essential nutrients and should be an important part of a healthy eating plan. But because fats have more calories per gram (9 calories) than protein or carbohydrates (4 calories) you need to limit fats to avoid extra calories. If you are trying to lose weight, consider eating small meals with healthy fats, such as avocado, olives or nuts. You also could replace whole-fat cheese or milk with low-fat versions.

Some fruits are bad for you because they contain a lot of sugar.

No one ever got fat from eating fruits. Sugar is only bad if you consume too much. Fruit does contain natural sugar in the form of fructose, which is metabolized differently than glucose. Fruit is also rich in fiber, which helps slow down the digestion of foods, and fruit is packed with a range of different vitamins, minerals and phytonutrients. However, drinking fruit juice is not a good way to increase fruit in your diet if is not homemade. Fruit juice is high in added sugar. In fact, a cup of fruit juice can have as much as 40g of sugar. Consuming too much sugar increases the risk of many chronic diseases including heart disease and stroke. The best way to increase fruit consumption is to eat whole fruit, which gives you the added benefit of fiber.

Skipping meals will help you lose weight.

When you combine exercise and moderate calorie-cutting, you can achieve a healthy weight loss of about one or two pounds per week. A sensible approach to reducing your calorie intake is to eat slightly fewer calories at each meal. Unfortunately, many dieters opt to create a calorie deficit by skipping entire meals. The problem with this is that it often leads to hunger that causes you to overeat later. This pattern can negate your calorie deficit and even gain weight.