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Nutrition myths

Posted by on 28 March 2010 | 1 Comments

Here are some common nutrition myths. SKIPPING MEALS CAN HELP LOSE WEIGHT Many people think that by skipping a meal, they will be eating less food and therefore lose weight. If you skip a meal, your body will think that you are in starvation mode and therefore slow down the metabolism to compensate. You then tend to overeat at the next meal. Often, skipping a meal and then eating too much at the next one means that you have a higher total caloric intake than if you just ate more frequently throughout the day. A better approach is to eat smaller frequent healthy meals and snacks to keep your blood sugar balanced. There is no real scientific research to prove that five meals a day is better than three either. the logic behind more frequent smaller meals is that you will keep hunger at bay and are less likely to overeat if you only eat a few times per day. AVOID CARBOHYDRATE TO LOSE WEIGHT The key message that many low-carb diets convey is that carbohydrates promote insulin production, which in turn results in weight gain. Therefore by reducing carbohydrate intake, you can lose weight. Unfortunately, this is just another nutrition myth. Many low-carb diets actually do not provide sufficient carbohydrates to your body for daily maintenance. Therefore your body will begin to burn stored carbohydrates (glycogen) for energy. When your body starts burning glycogen, water is released. Therefore the drastic initial drop of weight at the beginning of a low-carb diet is mostly the water that you lose as a result of burning glycogen. The truth is that low-carb diets are also often calorie-restricted. Followers only eat an average of 1000 - 1400 calories daily, compared to an average intake of 1800 - 2200 calories for most people. To lose half a kilo a week, you only need to eat fewer calories per day in your normal diet. Therefore you will lose weight if you decrease your caloric intake through eating smaller portions, and increase your caloric burn through exercise and activity to maintain either lose or maintain your weight. TOO MANY EGGS ARE BAD FOR YOU The good news is that you needn't feel so guilty about enjoying eggs. While it's true they contain cholesterol, they also contain plenty of goodies too, like B vitamins, folic acid and protein. Research involving an incredible 120,000 people found that if you eat an egg a day you're at no greater risk of developing heart disease or stroke than someone who eats just one egg a week. Keep in mind, though, that different people cope with cholesterol differently, so if you have a medical condition like diabetes, it's a good idea to check with your doctor. YOU NEED PROTEIN SUPPLEMENTS TO BULK UP Contrary to claims of some protein supplement companies, consuming extra protein does nothing to bulk up muscle unless you are also doing significant weight training at the same time. Even then the increased requirement can easily come from food. A potential problem with supplements is the body has to work overtime to get rid of excess protein, and can become distressed as a result. DRINK 8 GLASSES OF WATER PER DAY As humans we lose around 2-3 litres of water per day from our bodies. You should replace water lost through breathing, excrement and sweating each day - but that doesn't necessarily total 8 glasses of water. It's hard to measure the exact amount of water you have consumed daily in food and drink, but if your urine is pale yellow, you're doing a good job. If it's a darker yellow, drink more water. Sources: Gloria Tsang, RD of HealthCastle.com: Dr Caroline West: Wendy Repovich, Ph.D., FACSM: Janet Peterson, Dr.P.H., FACSM