The 4 Biggest Fat-Loss Nutrition Myths to Avoid [and what to do instead]
Are you having trouble navigating how to eat right in order to lose fat and feel great?
You are not alone!
As a Nutrition Coach here at DSC, I find myself working hard to not only teach and instill better nutritional habits in our members, but also to get rid of the nutrition myths they have encountered over the years.
Today, there is so much information, products, and diets available that it can be extremely challenging to navigate what is real and what is just good marketing.
At the same time, the world of nutrition is always changing.
One great example of this is how almost all nutritional companies were pushing, "low fat, high carb meals" just within the past 5-10 years.
Luckily these companies are starting to catch-up.
It is my job to stay up with the latest research on nutrition and coaching so my members don't have to.
Today, I cover the 4 biggest fat-loss nutrition myths and what to do instead.
1| The Calorie Myth
We've all been programmed to think that less is better.
The less calories we eat the more weight we will lose, right?
Well this isn’t exactly the case.
Yes it’s true that in order to lose weight we need to take in less calories than we burn, but when you take in too little it doesn’t work.
When we are eating enough, our body uses food as fuel first and then takes the fat that it has been holding onto to use for energy.
When we restrict our calories too much, our body goes into “starvation mode” and instead of using the stored fat as fuel, it will start to break down our lean muscle tissue in order to reserve our energy stores.
Thus not burning fat, losing muscle mass and slowing down our metabolism.
Aim to eat at least three balanced meals per day.
These meals should be made up of proteins, healthy fats and carbs such as vegetables, fruit and whole grains.
If we skip meals we are more likely to grab unhealthy snacks, binge eat or think about food constantly.
The psychological effect can leave you feeling deprived, irritable, and lead to ‘falling off the wagon’ over and over.
Getting people to eat more is always a work in progress.
We are trying to change the mindset that they have had most of their adult lives.
But once they trust the process and start eating the right amount of the right foods, they start seeing big changes.
Their energy levels go up, they start losing the fat, building muscle and once and for all stop with the yo-yo dieting.
2| The Diet Myth
"I need to go on a diet."
"Monday, my diet starts."
"I am thinking of trying this new diet."
How many times have we heard this or said it ourselves?
Probably over and over and over.
This is because we have been led to believe that diets are the only way to lose fat and reach our goals.
I am here to save you time and money, while helping you reach your goals.
Diets simply do not work.
Here is some research to back that up:
A group of UCLA researchers analyzed 31 long-term diet studies. Participants on these various diets stayed on them for 2 to 5 years.
Their findings?
Some people lost weight in the beginning, but only 5-10% of their body-weight.
The result? The majority of people regained all of their weight, plus some.
The health benefits of dieting like decreasing blood pressure and disease risk? None.
Other studies have shown that less than 20% of dieters keep the weight off.
So where is the disconnect?
For starters, diets are unsustainable.
They are all about restriction and make certain foods untouchable. They drop our calories and certain nutrients so low that we start to feel sluggish, tired, and HUNGRY!
Our will power can only last so long and we quit.
Secondly, there is no support and accountability.
What if we have questions? What if we need help? What if we need a push and motivation from a coach?
They make us feel alone and make it that much easier to quit.
This is exactly why we created our Nutrition Coaching Program.
In fact, our program is the anti-diet!
It's not built of fads, quick fixes or magic pills.
It's not overwhelming or unsupportive.
Instead, our Nutrition Coaching Program is built off nutritional science and lifelong habits that work.
It's about having the proper guidance, support and accountability allowing you to have the body and health you deserve.
It's about YOU and lasting results!
3| The Fat Myth
In reality, eating too much makes us overweight.
Fat consumption (of the right fats) should make up a proportion of a balanced, healthy diet for many reasons.
Healthy fats (poly/monounsaturated and some forms of saturated fat), such as avocados, nuts, seeds, coconut, grass-fed butter and salmon are full of heart-healthy fats that are crucial for things like supporting your metabolism, keeping you feeling full longer, improving immune and cognitive function, and nutrient absorption.
Eating healthy fats has even been linked to improved cardiovascular health and fat loss.
Did you know your brain is 60% fat?
Digestion of fat is crucial for the maintenance and performance of your brain from a function standpoint as well as a prevention from brain diseases.
As you can see, eating the right fats goes beyond helping you look better, it has a dramatic impact on your overall health and longevity.
Stick with unprocessed fats that come mainly from whole foods.
Start with a 1-2 thumb size portion, of healthy fats at each meal.
4| The Protein Myth
There is a belief that eating more protein builds bulk and more muscle.
Now this may be true if you are currently under-eating.
By adding some protein to your diet, you can see some muscle growth, but not in the form of big, bulky muscles.
Instead, what we have found is that an increase in protein compared to carbohydrate helps our fat-loss nutrition members burn fat and either build or maintain their muscle mass.
This helps in giving them that "toned" look they are after.
Having a protein at every meal is a great way to help you build muscle, regulate blood sugar levels and keep you feeling full, longer.
Stick to non-processed, protein sources like eggs, chicken, turkey, fish and greek yogurt.
Aim for .8 grams of high quality protein per pound of your body-weight.