The Top 5 Nutrition Myths Related to Weight Loss
In America, we are blessed with the ability to have ample access to food. Most Americans live within 10 minutes of a grocery store, farmer’s market or other food source. However, despite this abundant access to food, most Americans are malnourished. This can be due to many different factors: stress, genetics, environment, and a lack of education about nutrition. There are countless myths that exist concerning proper nutrition, however, it could be argued that the top five are: eating less will help me lose weight, eating “fat” makes me fat, cholesterol free foods are healthy, the same diet works for everyone, and calories in equal calories out.
Myth #1: Eating less will help me lose weight
Many people view dieting as equivalent to starvation. Therefore, they believe if they are to lose weight, they must simply drop their intake of calories. However, overtime, their body will compensate and they will no longer see the same gratifying effects that they were accustomed to. When they do not see improvement, they further drop their food consumption. This often leads to a heightened level of malnutrition because their body is not supplied with the amount of energy and nutrients that are necessary to execute the proper functions. This is because the body goes into starvation mode: dramatically slowing metabolism and increasing appetite. Therefore, to lose weight, people need to reset their brain chemistry and hormones to work together to self-regulate hunger and cravings through detoxification and supplementation with whole foods and exercise.
Myth #2: Eating “fat” makes me fat
Fat continues to be a hot topic within the nutrition world. The overwhelming notion is that eating fat, therefore builds fat. The fact is, fats are essential nutrients, vital to metabolism, brain health and the immune system. Fats help balance blood sugar, therefore supporting adrenal and heart function. Fats also are the nutrients that transport vital minerals from the blood stream into the tissues to be able to be metabolized by the body. However, not all fats are created equal. Trans-fats, are molecules that our body has no capability to metabolize. Therefore, they continue to build up and manifest in inflammation. To ensure proper balance of fats within the body, it should be recommended to eliminate all trans-fats from the diet and intake omega fatty acids at a ratio of 3:1 with omega 6:3.
Myth #3: Cholesterol free foods are healthy
Many Americans believe that to avoid atherosclerosis and hypertension, cholesterol must be avoided, that a direct relationship exists between the two concepts. However, they have found that dietary cholesterol does not equal serum cholesterol. Cholesterol is vital to our biochemical pathways within our body as well as a crucial component to many structures within the brain. Though as with anything, moderation is key. According to Dr. Aseem Malhotra, an award winning NHS cardiologist, they have found that the levels of trans-fats have a much higher relationship to the increase in atherosclerosis and heart disease than cholesterol. Therefore, monitoring the intake of proper fats and decreasing dietary sugars would lead to a much high chance of preventing a heart attack or stroke.
Myth #4: The same diet works for everyone
Not all diets are created equal. Each individual has a different biochemical makeup, therefore, each responding differently to food, as well as other nutritional supplementation. When it comes to nutrition, balance is key. As according to John Axe, a certified nutrition specialist, “Balance must be found among all of the macromolecules, because too much of any good thing can be a bad thing.” I would recommend all of my nutrition patients to get lab work done. This will allow for an analysis of their individual circumstances and how their body metabolizes food.
Myth #5: Calories in equal calories out
Many people believe that to lose weight and be healthy they simply need to watch their calories. If they eat less calories, they will not gain weight. The truth is that calories in do not equal calories out. Quality of the food versus the quantity of the food determines the level of nourishment that body will receive. It should be recommended to patients that an enriching diet will consist of a proper calorie load involving organic fruits and vegetables, as well as the additional proper supplementation that their individual biochemical system needs.
Often it seems the topic of nutrition is built on sand, it constantly shifts, from one recommendation to another. However, if we just remember to eat whole, natural foods, and supplement with vital minerals, we can provide our bodies with the foundation that it needs for health and vitality.
