Nutrition consultant, personal trainer and famous book author, Graeme Tomlinson has spent years debating and debating the food myths that keep people from getting the results they want. As the British Fitness Chef himself, as he is also known, states on his website, his job is to “bust myths, support and improve your relationship with food”.
Recently, he focused on the 11 most common myths we all know (not eating after 6 p.m., throwing out the carbs, etc.). Unfortunately, many of us also know how difficult it is to manage them and that they rarely and seldom work.
Myth #1: Weight doesn’t lie
The most common way to measure weight loss progress is to gain weight daily. “I’ve seen people who haven’t been drinking all day lose less when they gain weight, avoiding possible teasing,” says a server expert from the Daily Mail.
According to them, losing or gaining weight “shows them clearly” whether they are succeeding or failing.
Where is the truth : Many people only see the number on the weight and follow it. But human weight isn’t just a matter of body fat. Muscles, water, food and often clothing are also counted. Therefore, it may fluctuate more or less.
“Instead of weighing yourself, try photographing your progress. In the short term, photos are a much more accurate measurement tool and show real progress, not just a number,” advises Tomlinson.
Myth #2: Does he want to lose fat? Avoid carbohydrates
Not only does Tomlinson say there is no scientific evidence to clearly indicate that eliminating carbs from your diet will cause weight loss.
Where is the truth : Instead of eliminating carbs, it focuses on adding protein. He can eat any mix of protein, carbs, and fats if your total calorie intake is less than calories burned.
But consuming at least 1 gram of protein per kilogram of body weight daily has also been shown to be beneficial for fat loss. This is because protein burns more calories and helps you feel richer.
Myth #3: By gaining fat, you gain weight
Fat is the most caloric macronutrient with 9 calories per gram. It is called the ingredient that will help you gain body fat. But eating fat does not in itself encourage weight gain.
Where is the truth : Conversely, you can eat fat and lose weight. The main consideration should be the total number of calories. As with carbs, there are no proven studies that combine a high-fat diet with weight gain. Although a high-fat diet can make it harder to control your calorie intake, you still don’t need to lose weight.
Myth #4: Want to lose weight? Going to the gym
Fitness centers or gymnasiums have recently become synonymous with efforts to lose weight successfully.
Where is the truth : Although it will certainly help someone that he will be among other people, where he will be forced to perform better, precisely targeted physical activities are not a requirement for weight loss. Any other activity that you enjoy and can do on a regular basis will also help – try starting with 15 minutes a day and gradually increasing the duration.
Myth #5: Do you eat after six in the evening? Then you won’t lose weight
“Honestly, it’s very funny. The claims that the body can’t metabolize food at night or that what you eat later at night turns into fat because you’re not moving to burn it are again unsubstantiated,” says Tomlinson.
Where is the truth : Metabolism does not stop or change depending on the time of day. Even after 6 p.m., you can eat without gaining weight — again, the key is your total calorie intake for the day.
But if evening snacks are high in calories, it might be a good idea to think about it. But you don’t have to miss them right away, just swap them out for a lower-calorie variant.
Myth #6: The butter in coffee is good for your health
Have you also heard the term bulletproof coffee? It is a coffee to which a piece of butter is added, which is said to provide energy to the body for up to several hours (and thus make it “bulletproof”), stimulate thinking and promotes fat burning. “Of all the misinformation going around about this, this is the most ridiculous,” says Tomlinson.
Where is the truth : “Claims like this are commonplace pseudoscience,” the expert says. Adding hundreds of extra calories to a drink you down in minutes is nonsense for the resulting fat loss.
And as for the energy provided, it is mainly due to caffeine. So if you want to lose weight, try focusing on lower fat variations instead of adding fat. Instead of whole milk, put the low-fat in the latte, try replacing the classic cola with a sugar-free one, if you can’t live without it.
Myth #7: Vegetable oils are bad for your health
Many types of food or dietary ingredients are sometimes considered beneficial and sometimes harmful to health. The same goes for vegetable oils, which some health gurus cannot name because of their “harmfulness”.
Where is the truth : Vegetable oils, on the other hand, may benefit cardiovascular health. This is due to unsaturated fatty acids.
Myth #8: Being vegan is good for your health
Strong supporters of a plant-only diet claim that their lifestyle is the best in terms of health.
Where is the truth : It’s true that if you’ve ever eaten animal foods full of poor quality products, switching to plant foods would probably benefit you from a health perspective. But you should know that the diet of animals is also full of beneficial things – vitamins and minerals. If you eliminate them completely and focus only on plant foods, important nutrients will simply disappear from your diet. And not all plant foods can replace or provide.
Myth #9: Only take 800 calories a day to lose weight
A diet specifically focused on consuming only 800 calories a day has become very popular lately. But this is totally insufficient.
Where is the truth : You can lose more calories. This approach is generally not only unrealistic, because everyone is different and the same calorie value will not suit everyone, but it is also unsustainable in the long term. Just because you would be quite tired over time, moreover, with such a small income, you are more often hungry.
Myth #10: There is good food and bad food
In society, the division of foods between those that keep us healthy and those that make us fat or cause various diseases has become relatively widespread.
Where is the truth : However, according to Tomlinson, this attitude can mainly harm our mental health. Despite common fear, no single food would make you sick or healthy on its own. Again, the most important calories and nutrients you consume are.
Conversely, believing that certain foods are bad only leads to further guilt if sometimes we cannot resist them. Which is harmful to mental health. And the more you forbid something, the more you will think about it and want it.
So feel free to incorporate low-nutrient things into a balanced diet from time to time. This is the only way to soothe the emotional confusion, guilt or shame of having something “forbidden”.
Myth #11: Your weight defines your value, your personality
Believing that your weight defines you as a human being and what you can do in life is something you shouldn’t believe.
Where is the truth : The truth is, losing weight doesn’t automatically make you a good person. Even if society tells us that we will be “better” if we lose a few pounds. But losing weight is only a physiological change. What goes through our minds will not change.
“If you also have negative thoughts associated with yourself or your weight, then realize one thing. If you have something to eat, your own bed, and a roof over your head, everything else is relatively insignificant. He can do great things in life if you’re comfortable with it. Books have nothing to do with it,” Tomlinson concludes.