MYTH: No-Fat or Low-Fat diets are good for you
MYTH DEBUNKED
I know everyone hates fats but your body should have a third of its calories coming from fat. Women need 70g of fat a day, men 95g with a minimum intake of 30g for women and 40g for men. There is a good reason for this need for fat in our bodies – fat is needed in the body for energy, vitamins A, D, E and K, as well as for tissue repair. There is absolutely no need for a fat-free diet, just aim to eat unsaturated fat in foods like avocado.
MYTH: Carbohydrates make you fat
MYTH DEBUNKED
For all those who have grown fearful and scared of the dreaded ‘carb’ – have no fear! Carbohydrates do not make you fat, eating excessive calories make you fat. Carbohydrates can be high in calories, especially processed carb-heavy food like white pasta and white bread – limit your intake of these foods. However, complex carbs should be your friend as they are a great source of energy which your body needs. Fruit and veg contain carbs but are low in calories and whole grains should be a staple on any healthy diet.
MYTH: A slow metabolism prevents weight loss
MYTH DEBUNKED
This is a common statement used by those struggling to lose weight and again is not true. In fact, studies show that the fatter you are, the more calories you actually need in order to keep your body going, even at rest for things like breathing and circulation. Therefore fatter people are more likely to not have a slower metabolism but actually a high metabolism than those who are slimmer.
MYTH: Cholesterol is bad for you
MYTH DEBUNKED
Cholesterol is made mostly by the liver and is a fatty substance. It is true that it can be bad for us as it can clog arteries and lead to heart disease. However, we do need cholesterol as it builds cells and makes hormones – the thing to watch out for is ‘bad’ and ‘good’ cholesterol. Foods we all like such as cheese, cream, butter and pastries which have saturated fat are unfortunately ‘bad’ and will take cholesterol to the arteries. High density lipoprotein or ‘good’ cholesterol takes cholesterol away from arteries and back to the liver and can be found in unsaturated fat foods like nuts and seeds.
MYTH: You put on more weight if you eat late at night
MYTH DEBUNKED
Lots of diets tell you that eating after a certain time will make you put on weight, due to the fact that your body will store the fat because it is not burned off in any activity. This is rubbish. It is not when you eat which is important, but the total amount of calories you consume in a day.
MYTH: Drinking lots of water helps you lose weight
MYTH DEBUNKED
Are you one of those people who carry around a litre bottle of Evian drinking and refilling it throughout the day? There is no connection between drinking water and losing weight. However, water does give you energy to burn calories throughout the day and does help you feel fuller and reduce the feeling or need to eat. So whilst drinking eighteen litres of water will not make you dramatically turn into Kate Moss, drinking water throughout the day can keep energy levels up and aid you in dieting.
MYTH: You gain weight when you stop smoking
MYTH DEBUNKED
It all depends on the individual – some put on weight, some lose weight and some simply stay the same. Whilst it is true that nicotine increases your metabolism, its effect is very small. People put on weight when they try to curb cravings with food. Stay off the sticks with gum or fruit – satsumas are good for keeping your hands busy. At the end of the day it’s better to be a bit tubby than have put yourself at the risk of cancer.
I hope these myths have shed some light on the do’s and don’ts when aiming for a healthier diet. At the end of the day its common sense – a healthy, balanced diet with exercise, but if you do have one of those days where you gorge on Ben and Jerry’s do not beat yourself up – you are only human!!!
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