Weight loss and healthy eating are two of the most sought-after goals.
Unfortunately, this prevalent desire has created a marketplace full of “miracle” products, fad diets, and unhelpful advice. And since the science of nutrition and metabolism is quite complex and always evolving, it can be hard to know what information is true and what is not.
Clinical studies are the best resource we have for evaluating the claims of all the various diets, supplements, and other methods for achieving weight loss. Such research can help to separate fact from fiction when it comes to dietary advice and provide an evidence-based approach to health and wellness.
Here are 4 common myths about weight loss and nutrition that you have probably heard:
Myth #1: You Need To “Detox” and “Cleanse”
The idea of detoxing and cleansing has been a popular trend for years, with many products and diets claiming to remove toxins from the body and improve overall health.
However, these claims are not supported by scientific evidence. In fact, the human body is naturally equipped with its own detoxification system through the liver, kidneys, and colon. These organs work together to eliminate harmful substances from the body and maintain its overall health. You don’t need a special product to do what your organs are already doing.
Detox diets are often extremely restrictive, cutting out entire food groups, which can potentially lead to dangerous nutrient deficiencies. Additionally, these diets can cause adverse effects, such as headaches, dizziness, fatigue, and digestive problems.
Rather than relying on short-term detox diets, focus on long-term and sustainable changes that will provide your body with all the nutrients it needs to function optimally.
Myth #2: You Have to Count Calories
When it comes to weight loss, many people believe that counting calories is all that matters. But this neglects the fact that different types of calories affect your body differently.
Calories from carbohydrates, for example, are prioritized as a fuel source before calories from fat. So, for example, if you eat some cheese and crackers, your body will quickly burn the carbohydrate calories from the crackers for energy, and store the fat calories from the cheese as body fat. This is why the type of calories you eat matters just as much as the number of calories.
Instead of worrying about the number of calories you are consuming, it may be better to pay attention to the quality of calories you are consuming.
Focus on whole foods such as fruits, vegetables, nuts, beans, and fish. These provide you with high-quality essential nutrients without the risk of overconsuming calories.
Myth #3: You Have to Cut Out Carbs
Carbohydrates have received a bad reputation in recent years, with many diets promoting low-carb or no-carb eating plans. However, carbohydrates are an important part of a balanced diet and provide the body with energy. The key is to focus on whole food sources of carbohydrates, such as fruits, vegetables, and whole grains, rather than refined carbs found in processed foods.
Refined carbohydrates, such as white bread, sugary drinks, and candy, are quickly broken down by the body, leading to a rapid spike in blood sugar and insulin levels. This is what can contribute to weight gain, insulin resistance, and an increased risk of chronic diseases.
On the other hand, whole food sources of carbohydrates are high in fiber, which slows down digestion and helps regulate blood sugar levels. By focusing on whole food sources of carbohydrates, you can support weight loss and overall health.
Myth #4: This Diet Is Best
There is no single diet that is best for everyone. Every person has unique dietary needs, based on factors such as age, sex, weight, height, and activity level.
What works for one person may not work for another. The key is to find a balanced and sustainable eating plan that works for you personally.
Diets that are restrictive and eliminate entire food groups are unsustainable and tend to lead to yo-yo dieting, binge eating, or other eating disorders.
Listen to your body’s hunger and fullness signals and focus on eating an abundant variety of nutrient-dense foods. A healthy and balanced diet should include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.
