Nutrition myths 2022. Nutrition myths and facts pdf. Myths and facts about eating habits ppt. Fitness and nutrition myths
Have you ever tried making a healthy decision in 2022? You’re 10 pages down into google and multiple contradictory sources told you to cut off carbs, your mother told you carbs are needed, your Instagram influencer is always counting her carbs, and your old Biology textbook says there are good and bad carbs. At this point, you’re starving and all you want to know is whether or not you can eat your favourite burger!
If you’ve been down endless myths and facts about nutrition- welcome to the club. It’s time to have a qualified Nutritional Therapist help you out. So before tossing out that burger, or telling your mother she was wrong- have a look at the top 26 biggest nutrition myths.
Twenty-six myths about nutrition. Nutrition myths busted
The nutrition industry is fun and exciting. It comes with a variety of healthy options and easy solutions to lifelong problems you’ve had. The issue comes in when everyone has their own misinformed opinion about diets, nutrition, and health.
Did you know- living unhealthily is just as bad as making incorrect healthy choices? I am here to debunk the most common health and nutrition myths you’ve heard. Some of these might shock you!
Nutrition myths vs facts
What is nutrition confusion?
Nutrition confusion is what most of us experience in our fast information and ever-changing society. It is based on a concept where you’ve been exposed to so many contradictory health and nutrition opinions that you feel crippled. Crippled in the sense that you are now reluctant to live healthily because it’s too confusing.
What is the best source for reliable information about nutrition? How do you access reliable sources of nutritional information?
Here are clear signs you’re reading or hearing accurate nutritional information:
- The person providing it has credible qualifications and certifications in nutrition.
- The person has knowledge and skills in nutrition relating to disease and illnesses.
- Their qualification is accredited.
- Sources based on scientific research.
- Non-restrictive opinion.
- Personalised advice catered to your specific lifestyle and condition.
- Information is based on trial and error.
- Information with variety and alternatives.
- Recently updated health textbooks by professional graduates.
Finding credible nutrition information isn’t easy when social media is populated with millions of people with opinions. Social media is accessible in 2 seconds. You can type in anything these days and find billions of sources, articles, books, images, and videos relating to it.
The best option is to first cut out all sources that use “no”, “all” and “always”. For instance- “all carbs are bad, no sugar is best, always count calories.” The truth is everyone is different. No two people will benefit exactly the same way from one piece of advice. One person also needs variety, alternatives, and trial, and error.
The key to health and nutrition is moderation, listening to your body, finding your own digestive system’s flow, and testing what makes you feel good inside and out.
Who gives nutrition advice? Who is qualified to assess, diagnose and treat nutritional problems?
Here is a list of credible professionals that can help you with nutritional problems:
- Nutritional Therapist https://www.healthconcepts.ie/
- Sports Nutritionists
- Functional medicine practitioners
- Nutrition Consultant
- Health coach
- Corporate Wellness Consultant
- Nutrition educator
- Various kinds of Nutritionist specializations
These are some professionals that will be more than willing to consult with you about nutritional information. Ensure that their business is legally registered, that they have accredited qualifications, and that they do a personal assessment with you before you take their advice.
It’s also advisable to ask them for references from previous clients. Your health and wellness are important. This means that you should always be sure about who you accept nutritional help from.
How do beliefs affect nutrition? How nutrition beliefs hold us back
You might be wondering why it’s important to decipher between what are real nutritional values and what are mythical beliefs. You could do everything written in a nutritional handbook, but if your nutritional beliefs are poor, then your results will be poor.
One thing you need to understand is, nutrition in itself is a science. Not a belief. Nutrition is backed up by research done, trial and error, experiments, and knowledge obtained on how things work. This is why it’s a very rocky road to approach nutrition with personal beliefs and opinions.
Your gut and your brain, along with your digestive system and nervous system, are all connected. Thus, if your brain processes something- all your systems will process it too. Example: If your brain senses danger or stress, your gut shows signs of digestive tension, your nervous system reacts negatively, your heart rate increases, and the entire body system is triggered. The rest of the body can’t process anything positive until your brain is convinced otherwise.
This entire chain reaction is also evident when it comes to nutrition beliefs. If you have an incorrect belief about something, your entire body will respond to this belief. For instance, if you have convinced yourself that green salads are bad, gross, and terrible for you. Chances are, you won’t feel fulfilled, happy, energized, or proud like everyone else does after eating a salad.
You need to be careful what you consume mentally because it affects what you consume orally and what your body processes digestively.
If you want to learn more about how your beliefs affect your body then have a look at this study on the link between obesity and belief systems. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3681300/
The top 26 nutrition myths of 2022: Cleared up by a Nutritional Therapist. 26 Biggest nutrition and food myths that have been busted
26 nutrition myths debunked. Top 26 nutrition myths debunked. The top 26 biggest nutrition myths. 26 Myths about nutrition
Here are the top 26 nutritional myths of 2022:
- Eating fats will make you fat.
- Our bodies don’t need any fat.
- Vegetable oils are healthier than butter.
- You should cut out all meat to be healthy.
- White meat is healthier than red meat.
- All low-fat products are healthy.
- Low-fat and fat-free products have fewer calories.
- Salt is bad for your health.
- Bread is bad for you.
- Cayenne pepper or vinegar can directly burn body fat
- You need to eat a gluten-free diet to be healthy.
- Eating small and frequent meals will boost your metabolism.
- You can eat anything you want to it, as long as it’s in moderation.
- All carbs are bad for you.
- Fruit juice is a good replacement for real fruit.
- Sugar-free soft drinks are healthy.
- Drinking more water is good for you.
- Coffee makes you lose weight.
- You don’t need a good diet if you exercise a lot.
- If you lift weights, you only need protein.
- You should always eat three meals a day.
- Intermittent fasting is unhealthy.
- Going on a diet will make you lose weight fast.
- Bad genes will negatively affect your nutritional choices.
- You gain weight when you eat more calories than you burn.
- You need to drastically cut calories to lose weight.
You might be reading this list and found something you’ve believed your whole life. Or maybe you’re seeing something you’ve always known wasn’t true but couldn’t quite explain to other people. Don’t fret! Below we will dive into each one of these myths. The truth behind these myths isn’t quite what they might seem!
Myths about fats and oils | Debunking myths about fat. What is the truth about fats?
Myth #1: Eating fats will make you fat
The myth: False, eating fats won’t directly make you fat. People believe that all fat goes directly to your hips and core. Most people completely cut out fat and they think this means they are on a healthy diet.
The reason for this belief: People believe this myth because of the oil that comes from fats. Oils are usually associated with heart disease, obesity, and health issues. It’s also believable since a gram of fat has two times the calories of carbohydrates and protein food.
The truth: The belief that eating fats will make you fat is false. The insulin hormone plays a big role in this. When you eat fat, your body doesn’t release insulin as a response so fat tissue does not accumulate. Unlike carbohydrates, your pancreas produces insulin to provide energy to your cells.
Myth #2: Our bodies don’t need any fat
The myth: The myth that our bodies do not need any fat is false. Have you ever looked at a food pyramid? Fats and oils are there. The pyramid was designed by scientists and nutrition professionals. It is based on extensive research and facts.
The reason for this belief: This myth is common because people associate nutritional fat with body fat. Many “health influencers” cut out fat completely and advocate that they are fine without fats. However, they have no education on good and bad fats. Plus, their body is depleted from the many benefits of good fats.
The truth: There are good fats and bad fats. If you eat good fats in moderation, then you are making healthy food choices. This also means your diet is balanced. It helps to fuel your body with energy. Other benefits include hormone regulation, boosting the immune system, skin and hair health, and reproduction benefits.
Are you unsure of which fats are good? Here is a list of 15 good fats that you should eat in moderation for your health and well-being. https://meritagemed.com/15-good-fats-eat/
Myth #3: Vegetable oils are healthier than butter
The myth: Many people read “vegetables” and assume they are healthy. Even with oil. However,
vegetable oils aren’t always healthier than butter. Some butter’s nutritional content and calorie content are much better than vegetable oil.
The reason for this belief: The belief around vegetable oil is based on the belief that these oils are made of actual vegetables. This makes people opt for all products with the word “vegetable” on them. This is dangerous because many truths are hidden at the back of the product label that people just never read.
The truth: Vegetable oils aren’t actually made from vegetables. They are manufactured from seed extracts. This is done with hexane (which is a harsh chemical) and excessive heat. It is important to note that seeds are potent with inflammatory fatty acids. The process of making vegetable oil can cause damage to body cells. Tread lightly when consuming vegetable oil.
Myths about red meat | Meat consumption: myths and facts. What is the truth about red meat?
Myth #4: You should cut out all meat to be healthy
The myth: The myth that red meat is bad for you is a common misconception in diet culture. People believe that meat is associated with a variety of chronic diseases and fat gaining. The myth is that cutting out meat will help you lose weight.
The reason for this belief: This belief system is based on the argument that meat is high in cholesterol and saturated fat. That these elements should be cut out of your diet completely for you to live longer and be healthier.
The truth: The truth is, we need cholesterol in our cell membranes as they produce major hormones. Often, cholesterol in your diet doesn’t have a big impact on cholesterol in the blood. The best thing to do is to have meat in moderation. Always refer to the food pyramid when in doubt. https://www.hsph.harvard.edu/nutritionsource/healthy-eating-pyramid/
Myth #5: White meat is healthier than red meat
The myth: A common belief in nutrition and health is that people that eat white meat are healthier than people that eat red meat. White meat includes chicken and turkey. Whereas red meat is beef.
The reason for this belief: This belief comes from the fact that red meat contains more saturated fats. When people hear saturated fat, they run in the other direction without considering all the facts.
The truth: White meat is high in inflammatory omega-6 fatty acids. In our fast-growing food economy, birds are injected with fast-growing agents to support mass production. Whereas red meat production contains less omega 6 concentration. It’s also important to pay attention to how you prepare your food. Deep-fried, heavily salted chicken wings are not healthier than boiled lean meat.
Myths about low-fat products | What is the truth about low-fat? Are low-fat foods actually healthier?
Myth #6: All low-fat products are healthy
The myth: When it comes to health, low-fat is the new thing. If your product isn’t labeled low-fat, everyone assumes you are chugging healthy highly fatty products. This is often not the case.
The reason for this belief: People are convinced that saturated fats are related to heart disease. There are much-contradicting research disproving and approving this belief. However, low fat does not always mean healthier.
The truth: When a product is low in fat, they are often high in processed carbohydrates like added sugar. Most brands use very misleading marketing tactics. Check your nutrition labels and compare your low fat to your regular products. Which contains both less fat and less added sugar?
Myth #7: Low-fat and fat-free products have fewer calories
The myth: People that believe in myth 6, also believe that low fat has fewer calories. They read low fat on the label and automatically assume that they are making the best decision for their health. There are so many things to consider before opting for low-fat.
The reason for this belief: The reason for this belief is also based on the perception that low fat means fewer calories. That fat is the only source of calories in nutrition.
The truth: I will be the one to debunk the myth by asking one thing. If naturally fatty foods have their fat removed, how do you think they maintain their texture, appearance, and taste? The answer is- manufacturers add starch, sugar, flour, and salts. These calories add up as much as fats do. The best thing to do is to compare the nutritional content of every product you consume.
Myths about salt | Why salt is actually good for you?
Myth #8: Salt is bad for your health
The myth: Just like fats, salt has gained a bad reputation in health and nutrition beliefs. People believe that they are linked to diseases, weight gain, and unhealthy lives. Don’t jump to conclusions or hold onto beliefs before weighing out the facts.
The reason for this belief: This belief is based on the stereotype that all salts cause high blood pressure. That sodium is bad for you. And that people that consume salt are susceptible to cardiovascular disease.
The truth: Did you know, the recommended dose of sodium per day is 2,000 milligrams? If you cut out all salt, you lose this recommended amount. They help your muscles function optimally as well as implement normal nerve functions. The best thing to do is use unprocessed salt. Ensure it contains all the trace elements required naturally in salt. And don’t go over the recommended daily amount.
Myths about food choices | What are some beliefs about food?
Myth #9: Bread is bad for you
The myth: The myth that bread is bad for you is spread widely across all nutritional information sources. People avoid bread and often end up having meals that are not filling. This leads to them actually eating more often than they would if they were having some starch.
The reason for this belief: The reason for this belief is simply because people aren’t aware of what actually makes bread unhealthy. Everyone thinks bread means carbs and carbs mean getting fat.
The truth: All bread has different grains and baking procedures. Whole wheat whole grain is the most natural form. The whiter the bread, the more processed the grain is and the less nutritional benefits it possesses. White bread has more empty carbs which means it provides your body with fewer nutrients and vitamins. If you want to learn more about which bread has the most nutritional value then read https://www.masterclass.com/articles/all-about-grains-21-types-of-grains
Myth #10: Cayenne pepper or vinegar can directly burn body fat
The myth: Have you ever heard someone tell you “you should eat *insert food name*It burns fat.” Whether this was cayenne pepper, vinegar, or another food type. It is a myth. No food can directly burn body fat.
The reason for this belief: The belief that foods can directly burn body fat is widely spread. Most of it is based on the fact that people incorporated some food into their diet and noticed weight loss. Now they think the food directly burns their body fat. This often leads to a very restrictive diet that lacks many essential nutrients.
The truth: Do you know how fat is actually burned? When fat cells release fat and use it as energy. Exercise enhances this release. Food choices can support this release by consuming the correct calorie recommendation.
Myth #11: You need to eat a gluten-free diet to be healthy
The myth: The theory that gluten-free diets are healthy is a myth. People associate a food sort with a bad reputation and then decide to cut it out. Cutting out food that is actually good for you isn’t going to make you healthy.
The reason for this belief: The anti-gluten movement started when health professionals noticed that some people respond negatively to gluten. These people include gluten-intolerant people and celiac-diseased people. Due to misinformation, gluten, just like carbs, has a bad reputation.
The truth: The correct information on gluten is not what you might think. Gluten is the main protein in starch like whole wheat products. The benefits of it are fiber and Vitamin B, plus so much more. Also, if gluten is removed, other things are added. Things like added sugar, salts, and artificial starch make up for the loss in taste and appearance. Consult a health professional about whether or not you need to cut out gluten. Otherwise, have it in a healthy dose and be mindful.
Myths about food portions | Portion sizes: Myths and tips to master portion control
Myth #12: Eating small and frequent meals will boost your metabolism
The myth: How many times have you heard that the best way to boost your metabolism is to eat small frequent meals? This is a common myth in diet culture.
The reason for this belief: A lot of people believe that metabolism is controlled by the frequency of eating and portion sizes.
The truth: When you claim this, you need to be specific in saying that most metabolic functions are sped up when you eat small healthy meals, spread out over the day. However, there are many factors to consider when it comes to metabolism. Like genetics, physical activity, food choices, how you control your stress, and if you burn more calories than you eat.
Myth #13: You can eat anything you want to it, as long as its in moderation
The myth: You have two types of incorrect nutrition belief systems. One that is too restrictive and unrealistic. And one that is too free-spirited without boundaries. The latter believes that being healthy means you can eat anything you want, as long as you moderate your portions.
The reason for this belief: This belief is based on the thought that overeating causes weight gain. That you will be healthier and lose weight when you reduce the number of times you consume something.
The truth: In principle, this myth has some truth to it. Moderation is key and being too restrictive with food will lead to a bad relationship with food. However, someone who eats 10 cupcakes at once and someone who eats one cupcake a day every day of their life (for the sake of moderation) are both practicing unhealthy choices. You can’t have a diet consisting of only a variety of junk food in “moderation” and call that healthy.
Myths about carbs | Debunking carbohydrate myths. A nutritional therapist’s guide to busting myths about carbs
Myth #14: All carbs are bad for you
The myth: I’m not sure where along the downward slope of diet culture did people start associating a food group with a negative body image. Unfortunately for carbohydrates, they hold an evil reputation in our society. A common myth is that all carbs are bad for you.
The reason for this belief: The belief has some sense to it (although entirely incorrect.) Yes, all unhealthy food is filled with unhealthy overly processed carbs. This makes it easy to associate all carbs with unhealthy. What people don’t get is that fruit and veggies contain carbohydrates- good carbohydrates.
The truth: We have to ask ourselves what are carbs. Carbohydrates are a food group that is essential to your body and cells. Just like protein, fruits, and veggies, carbohydrates are needed for a balanced healthy diet. Carbohydrates in particular provide your cells with energy and the needed building blocks to build and grow. No diet should ever contain 0 carbs. Opt for unprocessed, healthy natural growing carbohydrates like beans, oats, and sweet potatoes.
Myths about drinks | Debunking water myths: weight loss, calorie burn, and more. Juice myths debunked – have a plant
Myth #15: Fruit juice is a good replacement for real fruit
The myth: Det culture advocates for juice blends. It is an “aesthetic” to have a cute healthy drink while living your “aesthetically perfect” Instagram life. I have news for you- aesthetics won’t heal your gut.
The reason for this belief: People read the word “fruit” and think actual fruit is in there. Since juice tastes much better than actual fruit. Juice is actually used to curb a sugar craving. People think juice drinks are healthier than carbonated drinks.
The truth: There is a big difference between fruit that were juiced by simply squeezing out the sap. And fruit juice made from coloúrants, added sugars, other artificial ingredients, and salts. These highly processed sugary drinks leave people at risk of obesity and diabetes.
If you frequently drink juice or you want to learn more about the health components of juice then this article by the heart and stroke foundation is for you https://www.heartandstroke.ca/articles/the-truth-about-juice
Myth #16: Sugar-free soft drinks are healthy
The myth: The popularity of sugar-free soft drinks is increasing. With that, our misinformation on these drinks is increasing too. A common myth in diet culture is that sugar-free/ coke zero is a healthy drink.
The reason for this belief: The production of zero drinks/sugar-free drinks started when carbonated drinks were exposed for their dangerously high sugar content. These drinks cause an intense increase in blood glucose.
The truth: Yes, sugar-free soft drinks do contain less sugar. The issue is, it isn’t necessarily healthier. There are many artificial sweeteners added. Your body then doesn’t release insulin after consuming sweet food. This is unhealthy.
Myth #17: Drinking more water is good for you
The myth: The more the merrier is a common misconception in the nutrition industry. Especially relating to water. People believe that the more water you drink, the healthier you will be.
The reason for this belief: This belief is based on the fact that water is probably the most nutritional drink ever. That all water is good for you and that the more you drink, the more you will flush out your system.
The truth: I have a few things I want to mention when it comes to drinking water. Firstly, don’t just drink any water. Tap water is bad for your gut health and microbiomes. Also, if you drink 4L of water but you sit in a chair all day- chances are your cells are going to retain this water and you will pick up water weight. Thus drink purified water, drink water according to your physical activity and your body mass.
Myth #18: Coffee makes you lose weight
The myth: Many people believe coffee to be a weight loss agent. This causes them to drink many cups of coffee and ignore important drinks like water. They also don’t consider the amount of sugar they add or the full cream fatty products they add to make their coffee taste better. These additives will cause weight gain.
The reason for this belief: The belief that coffee can help weight loss is due to 3 main reasons. The first is that many people feel their appetite being suppressed after a cup of coffee. Others even use coffee as an energy booster for a workout that in turn helps with weight loss. The most common reason is that coffee works like a laxative in many bodies.
The truth: Coffee doesn’t naturally make you lose weight. It is also not a natural product due to many processes going into manufacturing most common brands. Coffee also has many side effects like insomnia, cravings, jitters, and anxiety. It’s best to limit your intake to one or two cups a day. For the best benefits, drink black organic whole coffee with minimal sugar.
Myths about exercise and nutrition | Does diet matter if you exercise?
Myth #19: You don’t need a good diet if you exercise a lot
The myth: Have you ever seen someone who calls themselves “fit” or “a runner” but then you look at their lifestyle and wonder if they’re even healthy? This happens when someone believes that they don’t need to eat well if they exercise a lot.
The reason for this belief: This belief is based on the opinion that diet and exercise are separate. Many people believe that if they run 15km, it’s okay to come home and reward themselves with 5 chocolate-stuffed cupcakes.
The truth: Exercise and nutrition go hand in hand. Weight loss occurs if you have a caloric deficit. This means that you need to burn more calories than you eat. This means, if you exercise with poor nutritional choices- your body will take a lot longer to burn fat or experience any real healthy changes.
Myth #20: If you lift weights, you only need protein
The myth: As mentioned before, people have many misconceptions when it comes to nutrition and exercise. Weight Lifting and bulking are becoming extremely popular in health industries. Although any form of exercise is good for you, weightlifting has many myths that people stand for. One of them is that if they chug many grams of protein a day, they don’t need to eat well.
The reason for this belief: Protein holds a reputation for being the main source of muscle building. This is true. However, this belief has made weightlifters have a toxic understanding of the other important food groups they need. A protein-based diet is very malnourished and definitely not safe if your cells need to be repaired and have energy.
The truth: It’s important to have the minimum daily recommended amount of each food group. Carbohydrates are important for energy and fuel. Protein functions to build and repair body tissue. Fats help in transporting important vitamins and makeup part of your cells. Vitamins and minerals regulate important body functions. Dietary fiber promotes stable blood sugar and helps with digestion. Water helps with waste removal and nutrient transportation.
Diet myths | What is the unhealthiest diet? What are the biggest diet mistakes?
Myth #21: You should always eat three meals a day
The myth: Breakfast, Lunch, and Dinner is a common meal plan for many people. However, this might not always be the right eating plan for everyone.
The reason for this belief: People hold many beliefs about the benefits of breakfast, of lunch, and dinner. However, many people don’t have portion control and end up eating big meals. Also, if you only have 3 meals a day you might not get your daily required intake of each food group.
The truth: Everybody is different. Everybody is different. 3 meals might cause one person to lose weight whereas the same 3 meals can cause another to gain many dietary complications. So how do you know how often you should eat? Book a consultation with me and I’ll create an eating plan specifically catered to your goals and lifestyle.
Myth #22: Intermittent fasting is unhealthy
The myth: Society has evolved with many diets, eating regimes, and food restrictions. All in the hopes of losing weight and becoming healthy. The issue is- many of these diets come with misinformation and uneducated opinions. One popular myth is that intermittent fasting isn’t healthy.
The reason for this belief: Intermittent fasting is an eating plan where one eats for fewer hours and fasts for more hours. An example is the 6:18 method- eat for 6 hours, and fast for 18. This way of eating has people worried because it seems as if the body is in a nutrient deficit in the 18 hours. And that the 6 hours of eating can contain unhealthy food.
The truth: If you want to control your portion sizes and have a more controlled eating schedule- then intermittent fasting is a good idea. If you have chronic illnesses like diabetes or low blood sugar, then you should seek a health professional’s advice first. Otherwise, this is a great way to improve digestion and metabolic rate. Many people have lost body fat and water weight from this method.
Are you interested in learning more about intermittent fasting? This article might be helpful: https://www.themarsh.com/2019/10/18/the-dos-and-donts-of-intermittent-fasting/
Myth #23: Going on a diet will make you lose weight fast
The myth: A common myth that people have is that dieting is a way of making you lose weight fast. This often leads people to have a very restrictive diet. This usually involves cutting off many nutrients and vitamins. Or even skipping meals and starvation.
The reason for this belief: There is a difference between dieting and having a good diet. Dieting is something a Nutritional Therapist will never encourage. It revolves around cutting down many calories and making drastic changes quickly. Having a good diet, on the other hand, means being conscious of what you eat and making good food choices.
The truth: Eating shouldn’t be restricted. Healthy eating includes a lot more nutritional food than we think. Setting up a fast restrictive diet for weight loss is a trap. It often leads to unrealistic expectations, and you quit after a week. It also leaves your body malnourished. Remember, starvation does not lead to weight loss.
Myths about genes and nutrition. | How does your diet affect our genes? Should diet be based on genetics?
Myth #24: Bad genes will negatively affect your nutritional choices
The myth: Have you ever heard someone say: “I can’t gain weight, I’m naturally skinny.” Or “I can’t lose weight, obesity runs in my family.” There is a common myth that ‘bad genes’ can hold you back from being healthy.
The reason for this belief: The reason is mainly mental limitations. When people are young, they hear that they have some negative genetic makeup. Then they go their whole lives making bad lifestyle choices, and nutritional choices, and blame it on their genes.
The truth: If you have a nutritional condition- then it can be solved with nutritional changes. Your genes aren’t bad. You might just have to work harder than other people to reach certain health goals. However, with the right help, you can be just as healthy, happy, and prosperous as anyone!
Weight loss myths. | Myths and facts about weight loss. Unknown facts about weight loss. Weight loss myths 2022
Myth #25: You gain weight when you eat more calories than you burn
The myth: Myth number 25 that we’ll be debunking today is that if you eat more calories than you burn, you will pick up weight. This often leads to calorie-deficit diets that are unhealthy and unrealistic.
The reason for this belief: The belief has some truth to it- but you need to be very careful. One piece of junk food can contain the same amount of calories as one healthy meal. However, your body does not process these calories the same. This is because the nutrients absorbed by the body are different and how the body will use these nutrients isn’t the same.
The truth: There are many things to consider when it comes to consuming and digesting calories. Things like your gut health, gut microbiomes, metabolism, and the nutrient content of the food you’re eating. So if you are going into a caloric deficit, make sure you eat calories that have high nutritional content. Or else you will deplete your body of minerals and vitamins and this caloric deficit will cause many health issues.
Myth #26: You need to drastically cut calories to lose weight
The myth: The final myth is that you need to cut calories drastically in order for you to lose weight. This is a big misconception based on misinformation.
The reason for this belief: People associate calories with fat. However, almost every healthy food contains calories. You probably think calories mean fat, but calories are actually just a unit of measurement. How much you burn in relation to how much you consume is what matters.
The truth: Let’s debunk this myth and set you free from toxic nutritional beliefs. Calories are a unit of measure of energy. If you consume calories, they are burned for energy and bodily functions. If you don’t burn these calories, your body stores them as fat over time. You don’t need to consume a drastically small amount to be healthy. Just consume a smaller amount than you burn.
How can I change my mindset about eating? How to develop a healthy mindset about eating.
How to break free from the diet mindset
Top tips to break free from toxic nutritional mindsets:
- Find a nutritional professional that you can trust.
- Read more nutrition research articles.
- Try things out yourself to know what works for you.
- Try a positive body meditation daily.
- Practice mindful eating.
- Focus on what you can add, instead of what you should reduce.
- Cut out diets completely.
- Eat food for its nutritional value.
- Sign up for a short nutrition course.
- Get an exercise program that you enjoy.
Remember, your body has self-healing abilities. It all starts in your gut. Heal your gut, heal your mindset- heal your life. It is very important to be cautious about what nutritional information you believe.
With the help of a professional, I would also suggest testing things yourself. Are you curious about intermittent fasting? Do all the research you can, get medical clearance from a doctor, and test it out yourself. Are you wondering which food is best for your gut? Again, research, ask a professional, and then test it out yourself. Widespread and generalised nutritional information isn’t accurate for everyone.
Hormones, age, gender, weight, gut bacteria, genetics, lifestyle habits, and beliefs all play a role in how your body responds to or rejects things. You have to test the waters and find out what works for you.
Final Advice from a Nutritional Therapist: Debunking nutrition myths
If you’ve come this far in this article, congratulations! You’ve taken the first step in taking back the power of your health. Knowledge is power. Power can heal anything. I hope that everything you read here today will get you to start thinking about your own health. What are some nutritional beliefs you have? How sure are you that they are 100% accurate?
If you need a caring (and educated) helper, I am here for you. I care about your health. This is why I want to give you the proper building blocks to heal your gut. Once your gut is healed, your body will communicate to you clearly and accurately. Then you will have all the power within to debunk nutritional myths and heal. What are you waiting for? Start your free consultation with me. https://www.healthconcepts.ie/services/