6 fitness myths that need to be squashed right now

The world of nutrition is full of lies & controversies, as illustrated by the ongoing disagreements between the scientific community and news media. Nowhere is this strife more noticeable than in the topic of nutrition and weight loss.

Each day, there seems to be a new diet that pops up on the media. One media reports that this food helps in shedding off belly fat, and the following week it’s rebuked by another health expert.

In this article, we will review some of the most common myths and controversies, and demystifies them with solid facts.

The world of nutrition is full of lies & controversies, as illustrated by the ongoing disagreements between the scientific community and news media. Nowhere is this strife more noticeable than in the topic of nutrition and weight loss.

Each day, there seems to be a new diet that pops up on the media. One media reports that this food helps in shedding off belly fat, and the following week it’s rebuked by another health expert.

In this article, we will review some of the most common myths and controversies, and demystifies them with solid facts.

“The More You Cut Calories, the More Weight You’ll Lose”

While it’s true that we need to eat below our maintenance level to burn calories, going below your basal metabolic rate is definitely not recommended. Low level of calories will affect your energy level, and you’ll find it a struggle to finish your workout routine.

In addition to that, a lower calorie intake often results in taking fewer foods, and this will increase your risk of malnutrition.

“Eat This Or That Can Help Me Burn More Calories”

These fad diets often include negative-calorie foods, suggesting that certain foods contribute to a negative energy balance. Even though there is a caloric cost for digesting & absorbing nutrients (a.k.a. thermic effect of food — TEF), the effect is minimal and doesn’t contribute much to weight loss.

Patrons often experience weight loss due to severe energy restriction, not TEF. Apart from that, this diet also restricts calorie-dense foods, which could be filled with plenty of essential micronutrients.

“Organic Is Equivalent to ‘Healthy’ or ‘No Calories’”

Contrary to the statement, organic foods can also be laden with calories, as there is a possibility that considerable amount of sugar and/or fat are added into the product. Remember that any nutrient consumed in excess of your maintenance calories will result in calorie surplus.

Learn to follow healthy eating guidelines is a much smarter choice rather than blindly following the manufacturer claim in hopes of weight loss.

“Being Vegetarian is Guaranteed to Help Me Lose Weight”

Even though plant-based diets are known for its health-promoting properties, weight loss will not occur without creating a calorie deficit as aforementioned.

These diets are high in fiber and phytochemicals, but certain foods can also be high in fats, such as refried beans, guacamole, avocado, and walnuts.
 

“More Protein Will Induce More Muscular Growth”

Amino acids are utilized as the building material for the body, and weight lifting will increase the body’s demand for repair material.

An active individual needs to consume more protein than someone who maintains a sedentary lifestyle, and the amount can range from 0.5 to 0.8 g of protein per pound (1.2 to 1.7 g per kg). Anything beyond the amount will not hasten the muscle building process.

“Eating at Night Causes Weight Gain”

From a biological perspective, there is no specific timeframe when the body tends to store most of the foods eaten as fat. Bodies function on a continuum, and if it senses calorie surplus over time, it will result in weight gain.

If a person choose not to eat anything and wait until late night to have a meal, it’s likely that the individual will consume more than what’s necessary. Likewise, grabbing a handful of chips all day long, and it will most likely result in the same outcome.
In a nutshell, the media is filled with marketing driven articles embellished with magazine-selling headlines, and we should take these articles with a grain of salt. Instead of believing everything that they have written, we should always refer to academic resources and credentialed authorities to keep updated with the latest research.