Top 10 Nutrition Myths

Top Nutrition Myths

Let’s face it…there is SO much information about nutrition and healthy eating out there. What is actually right and what is just a fad? I break down the top 10 nutrition myths below!

1. Eating small frequent meals boosts metabolism

Have you been taught to eat 5-6x small meals every few hours? Science once thought this was the best way to boost metabolism, because every time you eat you are “stoking” the burn. Research has found this to not be true; you burn the same amount of calories digesting 3 meals over the course of a day than you do 6. So how many meals are best? It is up to you, your preference, goals and schedule!

2. Don’t Skip Breakfast

But Breakfast is THE most important of the day! Well, actually ALL meals are important and more so the FIRST meal of your day matters, but the time can vary. Science has found that eating breakfast first thing does not necessarily raise metabolism and improve weight loss. What does? Movement, hydration, balanced macros and consistent eating schedule.

So, you can eat breakfast if that fits your schedule, preference and goals. But the time can vary per person. Some prefer to extend their fasting window to 12-16 hours and eat later in the morning (aka brunch!) Whether you eat at 6am or 11am as your first meal, one should always prioritize a healthy protein source to stabilize energy. Avoid high carb meals or refined sugars (like a bagel or donut).

3. Fat makes you Fat

Dietary fats are essential! We need them to create hormones, improves brain function, support our joints and connective tissues, and cushions and protects organs. From a nutritional standpoint, dietary fat provides satiety and is also delicious! Avoid the inflammatory vegetable oils & fatty meats, and go for options like whole eggs, avocado, nuts and seeds. Use them as a condiment or in snacks.

4. Carbs are Evil

We need carbs just as we need fats and proteins! Carbs provide energy for the brain & body. Carbs also provide nutrients that are needed for hormone regulation and actually boosting metabolism! The portions and timing will depend on the individual, their health and goals. Always aim for the rich, nutrient dense sources like veggies and avoiding the refined, packaged processed food products like flours, sugars, chips, pastas etc.

5. Drink a protein shake immediately after workouts

Gotta get your gains in?? Studies have shown that you don’t need to consume protein (or a shake) immediately after a workout. It is more important to have adequate DAILY protein intake versus the specific timing. A protein shake gets absorbed faster than solid food, but not everyone likes them, or some are low quality with additives & fake ingredients. Aim to eat a snack or meal (that includes protein AND carbs) within a few hours to replenish your energy stores, and prioritize protein at every meal.

6. Don’t Eat Past 6pm

Eating after a certain time does make that food turn into fat. The total amount of calories per day will affect your weight more than the time of day. However, it is ideal to eat most of your food during the day when you are active. Eating at night (especially high calorie snack food) can disrupt sleep, raise glucose and insulin, and over time can lead to weight gain or health concerns. Takeaway: Eat your meals, the earlier the better, and find a realistic time of day to have your last meal, ideally at least  2-3 hours before bed.

7. Less Calories = Weight Loss

Eat less and burn more than you eat, right? While on paper, calories in vs calories out might seem like it works. But there are SO many factors to weight & weight loss. HORMONES play a huge role: cortisol, thyroid, leptin, ghrelin and insulin are all players that affect your hunger, fullness, cravings and metabolism. Focus on optimizing these in addition to eating a sufficient amount of calories. Drastically cutting calories and chronic dieting can actually down-regulate your metabolism & your efficiency to lose weight!

8. Diet Products are Healthier

These have all been chemically processed to seem “healthy”. These have fake sugars, like sucralose, which has been linked to neurological issues and cancer, and also disrupt the gut microbiome. Many also contain weird additives, GMO ingredients and can end up having us with MORE cravings! Opt for either real organic products or natural sweeteners like stevia.

9. Salt is bad for you

Salt has been victimized; we’ve been told to stay away because it can lead to high blood pressure. Refined table salt and added sodium (canned products, packaged foods etc) is in fact, not healthy. It’s been stripped of the natural minerals and can definitely negatively affect your health. BUT, Sea Salt is in fact GOOD for you! Himalayan or Celtic sea salt contain natural minerals and electrolytes that you body needs to function. Sea salt is great for supporting adrenal health as well!

10. Diets Work

Saved the best for last! Diets might work for a short time, but not if you want long lasting results. Diets are restrictive, can be complicated, overwhelming, focused on what you can’t eat versus whole nutrition and are not personalized. I’ve had many clients say they’ve tried “all the diets” but no success. What DO you need to do? Make sustainable healthy habits and personalized lifestyle changes! Make healthier swaps, increase your consumption of healthy items and find the right way to eat for YOU, versus trying to make yourself fit the diet.

I know nutrition can be overwhelming! That is why I’m here to help. I help clients understand how to make nutrition work for THEM and create a sustainable and enjoyable healthy way to eat. You don’t have to feel stressed about what or how to eat anymore! Send me a message below and let’s chat!