dani@prophysique.com

5 Weight Loss Myths Cleared Up

5 Weight Loss Myths Cleared Up

These days, there’s so much information out there about weight loss in terms of what to do and what not to do, that it can be extremely overwhelming and hard to determine what you should and shouldn’t listen to.

My advice, keep it simple, do what you will adhere to in the long run, don’t jump to conclusions and always consider all variables.

Below are 5 common *weight loss* misconceptions that I see people fall for on a daily basis:

1. Eating Organicorganic

Are there health benefits to eating organic? Absolutely. Will eating organic foods help you lose more weight than non-organic foods? Negative.

All in all, weight loss really is as simple as calories in vs calories out.

Therefor if someone goes from not watching their diet at all, eating whatever whenever, to “cleaning things up a bit” by eating more organic fruits & veggies, they’re likely going too see some weight loss. Not because organic foods are magical, but because those fruits and veggies have a lot less calories in them compared to that greasy burger and fries.

This is how misconceptions and rumors over weight loss form in the first place.

Too many people are jumping to conclusions before considering all variables, thus creating theories that don’t even make since or can be accurately justified.

From what I’ve observed, putting the word “Organic” on a box is just another marketing scheme that too many people are falling for because they think it will magically make them “healthier” which obviously means they’re going to lose weight {insert eye roll here}.

All of the above also applies to “Gluten Free”.

Unless you have been diagnosed with celiac disease, eating foods with gluten are completely safe and will not make you gain weight, bloat, or inhibit weight loss. Its the high calories and lack of exercise that’s making you “bloat”.

2. “Eat your veggies because FIBER

broccoli on fork

More often than not, new clients come to me with having very little fiber in their diets, even though they might be getting plenty of veggies in.
Do veggies have fiber in them? Yes. Do they have a lot? Not as much as you’d think.
In order for me to get in the amount of fiber my body needs, I’d have to have either 12 servings of carrots, or 12 servings of butternut squash, or 7 cups of zucchini or 5 cups of broccoli per day.
Is that necessary? Nope. Of course your body needs veggies from a micronutrient stand point (I aim for 2-3 servings per day), but unless you’re eating somewhere around the amounts listed above, you’re likely not getting near enough fiber in.
So how else can you bring your fiber intake up? A few of my favorite foods to help do so include: quest bars, combat crunch bars, L&L complete protein cookies, high fiber wraps/tortillas, Fiber One bars/cookies, Sara Lee whole wheat bread, sugar-free jelly, whole wheat cereal, etc.
Just because something’s “processed” doesn’t mean you’re going to gain body fat from it. In fact, you might even lose weight by incorporating some of these “processed” foods because upping your fiber intake slows down the digestion process of other foods.
Main point concluded: don’t take fiber lightly.

3. “Don’t eat carbs after 6pm”sleep

If you read my article over Carbs, you now know that carbs are used for short-term energy and typically take about 1-2 hours to digest.

It has been assumed in the past by ‘experts’ that as your body begins to go into sleep, the speed of the metabolism will slow therefor causing carbohydrates to have a higher chance at being stored as fat compared to if they were consumed earlier in the day where they would have had a much higher likelihood of being burned/put to work.

If that’s the case, then we probably shouldn’t eat them right before going to bed since they clearly won’t be put to work/burned off…right?

Not exactly.

Research has been done showing that once the body enters REM sleep, energy expenditure significantly increased, and that the average overall energy expenditure during sleep isn’t any different than resting metabolic rate (RMR) during the day {1}.

The Journal of Obesity recently published a study over how researchers in Israel put individuals on a calorically restricted diet for 6 months, while examining two groups; An experimental group consuming a majority of their carbs at night (roughly 80% of their carbs), and a control group who ate carbs throughout the day {2}. Both groups consumed the same amount of calories, proteins, carbs and fats, with the difference being when the carbs were consumed. What they found was that the group who was eating more carbs at night lost a significant greater amount of bodyfat compared to those who ate carbs throughout the day.

Does this mean you should only eat carbs at night to lose weight? Absolutely not as this is only 1 study that has been done. Remember – do not jump to conclusions. What this does tell us is that eating carbs at night will not inhibit weight loss.

4. “Bread is bad for you”

Lets say, for example, you’re someone who eats a pretty decent amount of bread. Toast for breakfast, a Subway sandwich for lunch, and garlic bread for dinner with some pasta. bread

You decide you’d like to lose a few pounds, so you cut out all bread completely, maybe even replacing that pasta with spaghetti squash. A few weeks go by and you’re noticing some great changes, therefor that must mean bread is bad for you and you should never eat it again, right?

Wrong.

Saying “My body just doesn’t like carbs” because when you cut them out completely you lost weight is not a fair statement to make. When you stopped eating all that bread, you were eating a lot less calories therefor your body responded accordingly.

“But when I started having bread again I gained all the weight back and even more”…

That’s because when you went on that harsh carb/bread diet, your body likely went into starvation mode therefor when you started eating more bread again, your body clung onto because it did not want to be “starved” again.

The body is smarter than what we give it credit for folks…

In order to avoid this issue when dieting, a few important things to do would be make sure you have enough protein and fiber in your diet and also cut calories back slowly. Going on harsh quick fix diets is only setting your metabolism up for failure in the long run.

5. “Diet pop & artificial sweeteners make you fat” 

coke-zeroI want to start this section off with reminding you that I’m here to talk about weight loss, and weight loss only.

Diet pop has 0 calories in it, therefor having a can here and there is not going to make you gain weight or keep you from losing weight.

In fact, studies have been done resulting that having a diet pop every once in awhile can be quite beneficial to have while on a diet because the carbonation makes you feel more full and satisfied, thus helping you adhere to your diet better.

“Despite worries of changes in the gut flora and other potential ill effects, the body of evidence shows that sugar substitutes lead to less weight gain or even weight loss compared with their high caloric sibling sugar. With this in mind, we don’t promote their usage in high amounts — only when the choice is between a sugar-sweetened beverage and its diet counterpart. Even though there is a possibility that these low energy sweeteners are neutral or even beneficial in terms of weight loss compared with water, we still recommend water as the number one beverage of choice. However, low energy sweeteners can be used similar to how a nicotine patch is used for smoking, as switching from sugar to sugar substitutes is likely your best option for weight control/loss.” {3}

I can attest to this because when I’m on my competition diets and I’m starting to feel less satisfied due to lowering calories, I love having a Coke Zero in the evenings to help my stomach feel more full and even cure a little sweet tooth craving.

However, if you’re having multiple cans per day, you’re likely not getting enough water in therefor this can detour you from your goals.

It’s all about balance and moderation people, too much of anything is never a good thing.

In Conclusion…

The next time you or someone else makes a bold statement such as:

– “Sugar is bad for you, you must cut it out completely, both real and fake”
– “I only eat organic and clean and you should too”
– “My body doesn’t like carbs so I just don’t eat them”
– “NEVER eat right before bed”

Let’s think things through, specifically one’s dieting and nutrition history. Jumping to conclusions is one of the main reasons there is so much false and unreliable information out there. Even if you don’t agree with everything I stated above, thats fine. Just make sure to always consider all variables and look out for your own best interest in the long run.

Literature Cited

1. Katayose Y, Tasaki M, Ogata H, Nakata Y, Tokuyama K, Satoh M. Metabolic rate and fuel utilization during sleep assessed by whole-body indirect calorimetry. Metabolism. 2009 Jul;58(7):920-6.

2. Sofer S, Eliraz A, Kaplan S, Voet H, Fink G, Kima T, Madar Z. Greater weight loss and hormonal changes after 6 months diet with carbohydrates eaten mostly at dinner. Obesity (Silver Spring). 2011 Oct;19(10):2006-14.

3. Karl Nadolsky, DO, and Spencer Nadolsky, DO. “The Skinny on Artificial Sweeteners.”Medpage Today. MedpageToday, 13 Oct. 2015.

 

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