Some nutrition facts and Myths

There is so much healthy eating information and advice online, but sometimes it can be hard to know what’s correct.

Sometimes the information you read is based on outdated research or it could be opinion — and we end up with myths about good nutrition.

These are a few Nutrition myths that I think we should all stop believing!

Myth 1: Spot Reduction

“Tone up those abs! Melt that fat! Feel the burn!” Sound familiar? Phrases like these are common in fitness settings, but are they meaningful?

Spot reduction is the oh so tempting belief that doing specific exercises will reduce the fat over certain areas of the body

Unfortunately, our bodies don't work that way. To lose fat, you have to burn more calories than you eat. When you do that, you create a calorie deficit that causes your body to steal more energy from your cells

Hopefully the ones with all the fat in them. When that energy is taken, those cells get smaller and smaller, leading to what is, hopefully, a smaller body with more muscle and less fat.

Myth 2: Don't Eat After 8 pm

Eating after 8 p.m. doesn't mean you'll gain weight. Your total calorie intake and expenditure matter most when it comes to healthy weight management.

It doesn't matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight. No matter when you eat, your body will store extra calories as fat. If you want a snack before bedtime, think first about how many calories you've eaten that day.

Myth 3: You Should Cut Carbohydrates to Lose Weight

As a fitness enthusiast, I hear people say,“Don’t eat carbs if you want to lose weight. Carbs are not good for you.

There’s a myth that carbohydrates as a food group are not good for us and that we should limit our carbohydrate intake to lose weight, if not eliminate the whole food group completely.

This is just one I want you to stop believing — carbohydrates are used by your body for energy and stamina, concentration and recovery. In short, we need carbs!

Whilst cutting sugary or refined carbohydrate foods may help lose unwanted body fat, it’s only part of the picture and fibrous, starchy carbohydrate foods are important contributors to a wholesome diet and consumed regularly, help maintain an efficient metabolic rate.

Myth 4: You Should Only Eat the White of an Egg

This myth comes from the concern that egg yolks contain ‘bad’ cholesterol. While the yolk of an egg does contain dietary cholesterol, this has been found to have a minimal impact on the ‘bad’ (known as low-density lipoprotein or LDL for short) cholesterol levels in the body. Both the white and the yellow of an egg can provide your body with protein and healthy fats, as well as lots of antioxidants, minerals and vitamins.

For most of us, the foods we eat with eggs can have a bigger impact on our cholesterol levels, so be mindful that you’re choosing healthier options.

Myth 5: You Can Eat as Much as You Want, As Long as It's Healthy

Avocados, oatmeal, nuts and their creamy, delicious butters are indeed healthy, but low in calories they are not. Sure, you are better off eating 200 calories of oatmeal then 200 calories of sugar-spiked cookies made with the grain, but that doesn’t give you free rein to eat as much of the stuff as you want.

The bottom line: Nutritious or not, portion size counts with every food.

Counting calories and watching portions is still important, even when eating nutritious foods.

Myth: Salads are the Healthiest Choice When Dining Out

Everybody knows salads are healthy, right? People who are on a diet often opt for entrée salads, whether they're eating out or at home. But the truth is that a salad is not always your best calorie bet.

It's the fixings that make the difference when it comes to salad calories. If you're going to pile on the creamy dressing, cheese, bacon, avocado, mayonnaise-rich prepared salads.

These can quickly take your salad from healthy to unhealthy! Instead, try to choose one that’s packed with greens and some lean protein, with a light vinaigrette or oil-based dressing.

Make healthier choices where possible.

I hope busting these myths open helps you! It can be hard to separate fact from fiction, so make sure you do your research to make informed choices about your nutrition.

xoxo,

Slimlady