3 Silver Platters of Debunked Diet Myths

It is no secret: Everyone needs a healthy diet to function better. Unfortunately, the Internet is peppered with so many misplaced health and nutrition tips that we do not even know what a healthy diet constitutes of anymore. Worrisome, is it not?

Well, calm your nerves! We are here to spill the beans on some popular diet myths and set you in a truly nutritious path.

Platter #1. Eating fat = being fat

Because of the term “fat,” people stubbornly believe that fat consumption contributes to being fat. Looking at it in a caloric viewpoint, it also makes some sort of sense as dietary fat does consist of nine calories per gram, whereas carbohydrate or protein only contains four calories per gram.

This is why fat-free products and low-fat diets are getting so much love; the logic behind it is simplistic and easy to swallow.

However, registered dietitian Lisa Mallonee from Texas A&M University debunks the myth, “Fat free and sugar free do not mean foods are calorie free… It doesn’t matter what type of food you are eating, if you are consuming more calories than you’re expending, you will gain weight.”

When browsing for low-fat or fat-free products, it is crucial to be a careful label reader. A fat-free food with artificial ingredients is likely to have more calories than food with fats but no artificial ingredients. More than that, there are multiple types of dietary fat – some better than others.

Unsaturated fats like omega-3s is healthy and can contribute to weight loss and muscle building. Saturated fats prevent from overeating and help digest various nutrients. It is trans fats that remain detrimental; they increase bad cholesterol levels, increase risk of heart disease, and is clinically proven to cause weight gain.

Platter #2. Skip meals for weight loss

You probably decided that eating less and skipping meals like breakfast makes for a speedier weight loss process; I hate to break it to you but it does not. It makes sense in theory, but in application it can seriously backfire.

Going hours without food can make one ravenous and more hungry that by the time lunch comes around, you are more likely to eat more thoughtlessly and thus gain weight as result.

Even if you do manage to control your cravings during such time, eating infrequently decreases the pace of metabolism which places the weight loss process to an excruciatingly slow crawl – and once the system is altered, metabolism can be very difficult to boost.

Instead of skipping meals, eat just the right portions at regular intervals. Typically, that is breakfast, lunch, dinner, and two healthy snack times woven in between the three. Normally, these sets are spaced in between three to four hours. This system curbs hunger, nourishes and maintains the body, and keeps your metabolism in check.

Platter #3. The fewer carbs, the better

We’ve all heard it in the films with pretty, popular mean girls – cutting down on carbs will help you stay pretty and fit. Contrary to that, carbohydrates are actually an essential fuel source for the body and are necessary for healthy and consistent weight loss.

It is also important to note that, similar to fats, there also several types of carbohydrates that are in no way created equal.

The U.S. Department of Agriculture (USDA) Dietary Guidelines for Americans 2005 share that the best carbohydrates are those consisting of fiber such as vegetables, fruits, and whole grains; these give you the most nutrients. Refined or processed carbohydrates like white bread, cakes, and cookies on the other hand are the ones that are unhealthy and must be cut down from your diet and lifestyle.

With carbs, fewer is not necessarily better; being more selective with your options is the way to go.

Remember to always take something with a pinch of salt, and about health and diet tips, always validate your sources. There are more outrageous and subtle claims out there about dieting, so make sure to research about those too.

Be one smart cookie in the misinformed realm of diet and nutrition, and your body will thank you for it.