5 Most Common Diet Myths - BUSTED!

There is a lot of information out there about the fastest and easiest way to lose weight. All this information can become overwhelming not to mention very confusing. So, to help debunk some of the most common diet myths, we have listed our top 5 below:

Carbs make you fat!

Carbohydrates are an important part of a healthy balanced diet and play an important role in creating physical energy, as well as brain food for focus and concentration. They are also a great source of fibre to support digestion and bowel health, whilst assisting in feelings of fullness and satiety. Carbs offer a wide variety of both macro and micro nutrients and of course add variety and texture to your meals. The main thing to be aware of when choosing a carbohydrate to accompany your meal, is to choose whole food-based carbohydrates such as fruits and vegetables, whole grain breads, pasta, rice, lentils and nuts and to minimize highly processed carbs such as white bread, biscuits, cakes, lollies and chips etc.

You need to exercise intensely every day to lose weight

This is not true and often leads to exhaustion and at times injury. Exercise can assist in a weight loss plan, but is best done in moderation and at a level that is individually suited to each person. Adults should average 90-150 minutes of exercise per week, this could be broken up into 3-4 dedicated sessions such as going to the gym, attending fitness classes/boot camps, going to yoga/pilates or training with a personal trainer. Alternatively, this can be built up with incidental exercise such as walking the dog, taking the stairs, playing with your kids/grandkids at the park, going dancing or even doing the housework and the gardening. For an in depth, personalized and balanced exercise plan we recommend booking in with one of our exercise physiologists at AEP.

You need to cut out all of your favourite foods and drinks to lose weight

Absolutely not. In fact, evidence shows that if we cut out all of our favourite foods we end up craving them and ultimately giving up and bingeing instead. Deprivation is not the key. A healthy balanced eating plan should include the occasional meal or snack of choice without fear of weight gain or feelings of guilt. Instead, including and planning for your favourite foods to be a part of your eating plan helps to create a long-term balanced approach to eating, whilst building a healthy relationship with all foods.

Fasting increases weight loss

Fasting may assist in reducing calories, which in turn may lead to weight loss, however fasting has not been shown to increase or speed up weight loss. Fasting, particularly when done at an extreme level, may instead lead to increased hunger, cravings, feeling light headed, poor concentration, reduced vitamin and nutrient intake, as well as being difficult to navigate when socializing and eating out. Although fasting may assist some people with sticking to reduced eating windows, we recommend speaking to a qualified dietitian to determine a safe and effective way to add fasting to your program rather than navigating this on your own.

Keto diets (diets high in protein and fat) are the best way to burn fat

Keto comes from the word Ketosis and being in ketosis simply means that there is a certain level of ketones in your blood stream. While ketosis may assist in appetite suppression, ketosis is not a requirement for burning fat and therefore does not increase or speed up the rate at which you burn fat. Keto diets are often lacking in many essential vitamins and nutrients due to the elimination of entire food groups and may also lead to an increase in unhealthy levels of fat in your diet. We recommend that a whole food, balanced approach to eating is the key to both weight loss, weight maintenance and long-term success.

We hope that the above information has helped clear up and debunk some of the diet myths but please feel free to book in and speak to any one of our dedicated health professionals for a personalized insight as to how we can best help you to achieve your long-term health goals.