Most fad diets come and go, but the following nutrition myths just won't disappear!!
#1 "Eating Fat Will Make You Fat"
THE TRUTH IS: Dietary fat is an essential nutrient that is used in brain development, transporting vitamins, providing omega 3’s for heart health, and providing materials for hormones and Vitamin D production. When you eat fat from food, it is used for these functions, burned as energy, and excreted in waste. If excess calories are consumed (from any food), fat tissue may build up on the body.
#2 "You Should Avoid Carbs"
THE TRUTH IS: Carbs give us energy—which we need for exercise, daily activity, and in order for all our organs to keep running properly. Low carb diets may cause initial weight loss (from fluid and glycogen store loss), but will eventually cause decrease energy levels and impaired mood. Hangry, anyone?? Weight loss is usually regained.
#3 "Eating at Night Causes Weight Gain."
THE TRUTH IS: There is no significant difference in metabolism through the day. We do not stop using energy while we sleep. This may be a “diet rule” because some people eat mindlessly and snack more at nighttime.
#4 "I Don't Deserve to Eat Because I Didn't Work Out Today."
THE TRUTH IS: About 50 to 65 percent of total energy needs are for the basic function of your body organs. So, if you do NOTHING all day, you’ll still need energy from food for your heart, lungs, kidneys, liver, etc, to keep working.
#5 "I Need To Eat Less Than Everyone Else Around Me."
THE TRUTH IS: Calorie needs are different for everyone depending on your height, weight, age, gender, activity level, stress level, and genetics. Another point to remember is that the people around you may have eaten more earlier in the day, or will go home to eat a larger amount later. So don't compare and trust your own hunger and fullness levels!
#6 "No Desserts, No Fried Food, No Candy, No Icecream. It's All Too Addicting!!"
THE TRUTH IS: Placing foods completely off-limits causes them to be forbidden or addictive. The more you tell yourself “no”, the more likely you will crave them, and eventually binge on them. It's a vicious cycle. Eating these foods in moderation decreases the risk for overeating and obsessing.
Author: Erin Bushman, Registered Dietitian and owner of Erin Bushman Nutrition, LLC