What Are Some Nutrition Trends That You Wish Would Go Away Already?

Pretty much anything on the internet prescribed by “Dr. Google” that isn’t backed by evidence or scientific research! Here are a few biggies.

YOU HAVE TO GO GLUTEN FREE TO LOSE WEIGHT

You only need to cut out gluten if you have Celiac disease, a non-Celiac gluten sensitivity, or a medical or digestive condition that warrants it. Refined carbohydrates (white starches, sweets, etc.) that don’t have fiber are really the problem, not gluten. These carbs cause your blood sugar to go up, and then down, leading to cravings and putting you in fat-storage mode.

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YOU HAVE TO CUT OUT ALL CARBS TO LOSE WEIGHT

The most important components of losing weight are burning more calories than you eat, keeping your protein intake high (around 1 gram of protein per pound of body weight per day) and lifting weights to preserve your muscle mass. After you figure out your calories and protein, the split of carbs and fats is up to you—and should reflect what works best for you. Carbs are not inherently fattening, and are actually needed for complete fat burning, to fuel workouts and to prevent muscle breakdown. Choosing healthy carbs with fiber (fruits, veggies, whole grains) in the right amounts, and always pairing a carb with a protein and a fat, is important.

YOU HAVE TO GO KETO TO LOSE WEIGHT

The ketogenic diet was designed for epilepsy, not weight loss. It’s really high in fat, moderate in protein and extremely low in carbs. The high amounts of fat can easily raise your bad (LDL) cholesterol. The super-low carb content doesn’t provide sufficient amounts of important nutrients like fiber, potassium and antioxidants, can cause muscle breakdown, and isn’t sufficient to fuel strong workouts. It’s not sustainable or healthy to do long term, either.

EATING AFTER 8 P. M . MAKES YOU FAT

Your metabolism doesn’t shut down at a certain time. Timing of meals doesn’t make you gain weight— eating more calories than you burn does.

YOU HAVE TO CUT OUT DAIRY TO LOSE WEIGHT

Dairy is a great source of protein, calcium and vitamin D—and it’s relatively low in calories. The proteins in dairy (whey and caesin) are ideal for building muscle. You only need to cut dairy if you’re lactose intolerant, have a dairy allergy or have a medical or digestive condition that warrants it.

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