For a person attempting to lose weight, the best options can seem like a conundrum.
There is a lot of conflicting advise out there leaving a person more confused than when they first started.
From the best time to eat, the low down on fat, which diet helps burn the most fat and whether detoxes are your best; it’s a tough call.
Nick English from BarBend and other experts reveal the biggest diet and nutrition myths and misconceptions.
Myth 1 Ca rbs make you fat
Dietitian Julia Zumpano explains its rather the types of carbs which are important and reveals the facts behind common carbohydrate myths.
“Carbs are a type of macronutrient that’s found in certain foods and drinks.
“Fibre, sugar and starch are considered carbs and they can be either simplex carbs or complex carbs.
Complex carbs are types of carbs that are digested easily, which can cause your blood sugar to spike.”
These are the types of carbs that should be reduced.
Myth 2 Eating before bed makes you gain weight
“Typically, people who are eating at night have probably consumed an evening meal, so then their night eating would entail snack items like ice cream, cookies, popcorn or chips,” says Betsy Day, UAMS Weight Loss Clinic Manager.
“And most of the time this eating is associated with other activity like watching TV and playing on the computer, which leads to mindless eating and, typically, over consumption.”
She recommends that most people should have the biggest meal in the evening and the smallest meal for breakfast, making this myth more of a reality.
Myth 3 Eating fats makes you fat
A common diet myth is that eating high fat foods causes you to gain weight.
While it's true that eating too much of any macronutrient, including fat, makes you gain weight, consuming fat-rich foods as part of a healthy, balanced diet does not lead to weight gain.
English added: “The idea that eating fats makes you fat is incorrect, as many people eat extremely high-fat diets, like the ketogenic diet, and still lose weight.”
Myth 4 Detox diets are key to a healthy lifestyle
“Let’s be clear,” says Edzard Ernst, emeritus professor of complementary medicine at Exeter University, “there are two types of detox: one is respectable, and the other isn’t.”
The respectable one, he says, is the medical treatment of people with life-threatening drug addictions.
“The other is the word being hijacked by entrepreneurs, quacks and charlatans to sell a bogus treatment that allegedly detoxifies your body of toxins you’re supposed to have accumulated.”
“The harsh reality is that detoxes, and cleanses have no benefits and zero research to support them,” added English
Myth 5 Keto makes you lose fat faster
Research has shown that people can achieve faster weight loss with a keto diet compared with a calorie-reduction diet making this less of a myth.
However, when people do keto diets, they tend to lose weight faster, especially initially, because nearly eliminating carbohydrates causes the body to lose a lot of water weight.
“So, they see radical weight loss initially but hit a wall a few weeks later – because now they are not just losing water weight, they must lose fat now,” says English.
“The reality is, to lose fat, you need to be in a calorie deficit.
“Many keto advocates claim that keto causes the body to burn more fat for fuel, and while this may be true, this does not seem to promote more weight loss when calories are controlled.”
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