Nutrition Illusions That Adults Still Believe Even in 2020

Nutrition Illusions That Adults Still Believe Even in 2020

It’s 2020, give up the idea that supplements are immediate solutions to weight loss or other health care problems. In this article we debunk common nutritional myths. Enjoy! 

1. Nighttime Eating Causes Weight Gain

When it comes to weight gain, what you eat matters more than when you eat. If you eat within your daily calorie needs, you won’t gain weight simply by eating at night. According to Dr. John Foreyt "calories are calories, and it doesn't matter what time you eat them. What matters is the total calories you take in." Still, eating right before bedtime can lead to heartburn and indigestion so it makes sense to eat earlier. 

2. Carbs Lead to Weight Gain

Stop believing this diet myth. Not all carbohydrates are bad for you. But it seems like people lose weight on low-carbohydrate diets, right? Those diets almost always restrict calories, too, and fewer calories add up to fewer pounds over time no matter how many of your calories come from fat, protein, or carbohydrates. The truth is as long as you do not overindulge, there is nothing inherently harmful about carbohydrates.

3. Fat is Bad! 

Eat fat, gain fat, right? For many decades, the traditional way to lose weight has been to subject oneself to a low-fat diet, yet current evidence suggests that, given the same caloric deficit and protein intake, low-fat and low-carb diets produce similar weight loss. 

Moreover, while low-fat diets are not inherently unhealthy, shunning all fat from your diet can be dangerous, since your body needs to consume at least some omega-3 and omega-6 fatty acids. As for saturated fat being the main driver of cardiovascular disease: yes, just another myth. 

At the end of the day, trans fat is the only kind of fat that has been shown to be categorically detrimental to health. Naturally occurring trans fat and industrially produced trans fat seem to have a similar effect on blood lipids, but you don’t need to worry about the minute amounts of trans fat naturally occurring in whole foods (notably dairy products). The trans fat you need to shun is a byproduct of partially hydrogenated oils.

4. Drinking water helps you lose weight

Water does not cause you to lose weight, but it does keep you hydrated and might help you snack less. Water is essential for good health and wellbeing. Sometimes thirst can be mistaken for hunger – if you're thirsty you may snack more.

5. Foods labeled “natural or herbal weight loss” are healthier, safe and effective

It is natural to think that foods labelled “natural”, “all natural”, or “100% natural” are healthier, but in reality, that isn’t always the case. 

Any product that claims “natural” or “herbal” is not necessarily safe. These products may not be scientifically proven that they are safe or that they work. Newer products that claim to be ephedra free may contain similar ingredients and be just as harmful. Talk to your health care provider before using any weight loss product.  

Remember - there’s no secret ingredient to weight loss or maintenance.

Calories in = calories out!

Eating a balanced diet in moderation and exercising at least three times a week will get you to your weight loss goals.

NOTE: This article does not substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Always seek medical attention.