Fat free, low fat, zero calories, skim milk are meant to be good for us, but are they actually making us sick and fat?
When you look at the research, the truth about eating healthy food and what actually trims you down may surprise you. Here I set the record straight and debunk some of the most common diet myths.
Every balanced diet should include unsaturated or “good” fats because they are essential in cell development and brain function. They are found mainly in plant-based foods including oils, nuts, seeds and avocados, as well as in oily fish (omega 3). However, saturated fat, trans-fats or heat-derived fats found mostly in processed foods including biscuits, cakes and takeaway food, increase blood cholesterol and can be toxic for bodily functions. So don’t give up on fats completely.
This is one of the greatest food myths. Studies have shown regardless of whether your diet is comprised of 15% carbohydrates or 45% carbohydrates, having a calorie deficit (that is, your calorie intake is lower than calories burnt) is the only way to lose weight. However, with this being said, large amounts of processed carbohydrates like sugar can be dangerous to overall health and vitality.
Another common diet misconception is that you need to eat every two hours. Studies show that the frequency is irrelevant, but the more often you eat, the more calories you are likely to consume. You should aim to have three square meals a day with a balance of carbohydrate, fat and protein.
If your goal is to lose weight there are plenty of (unhealthy) ways to do that including dehydration, starvation or even amputation – none of which are encouraged. Instead, the key to long-term weight loss is to find a way of eating that is sustainable and encourages a positive relationship with food. There is nothing worse for your health than being on a yoyo diet.