The common claim is that exercise is 10% of healthy living, and diet is 90%, whether you’re trying to build muscle, lose weight, or simply have a healthier, more energetic body to get through the day with. The balance between food and fitness is vital.
However, while there’s a lot of great advice out there on how to eat well, there are plenty of myths that have lingered for too long, getting in the way of many a health journey. Here, we’re going to look at some, and what you can do to avoid falling for them.
All Fats Are Bad For You
The notion that all fats are detrimental to your health has been a pervasive myth for decades, often stemming from outdated dietary guidelines. In reality, fats are essential macronutrients that play crucial roles in hormone production, energy storage, and cellular health.
While it’s true that trans fats and excessive saturated fats can be harmful, unsaturated fats like those found in avocados, nuts, seeds, meat, seafood, and fish are incredibly beneficial. Omega-3 fatty acids, for instance, are known to support heart health, reduce inflammation, and even enhance cognitive function.
For those working out, fats provide a slow-burning energy source ideal for endurance activities. Demonizing all fats not only deprives your body of these benefits but can also lead to an unbalanced diet, leaving you fatigued and unable to perform at your peak.
You Should Skip Meals
Skipping meals is often seen as a quick way to cut calories, but it’s a flawed strategy that can backfire in your fitness journey. Regular meals provide the consistent energy your body needs to function optimally during workouts and recovery.
When you skip meals, your body may respond by slowing down your metabolism, conserving energy, and even breaking down muscle for fuel. These effects can undermine your performance and progress.
Additionally, skipping meals can lead to extreme hunger, making you more likely to overeat or make poor food choices later in the day, unless you have transformed to the keto “fat-burning diet,” then Intermittent Fasting is a great tool to use daily.
Otherwise, instead of skipping meals, focus on portion control and nutrient-dense foods to sustain your energy levels and support your fitness goals.
Don’t Eat late at Night
The idea that eating at night leads directly to weight gain is a myth that doesn’t account for the complexities of metabolism and calorie balance. Weight gain occurs when you consistently consume more calories than you burn, regardless of the time of day.
While late-night snacking on calorie-dense, low-nutrient foods can be problematic, there’s nothing inherently wrong with eating at night, especially if it fits into your overall calorie and nutrient needs.
For fitness enthusiasts, a small evening meal or snack can even support muscle recovery and curb late-night cravings. The focus should be on what you’re eating, not when, ensuring you’re fueling your body with nutritious options at all hours.
You Need to Eat Straight After Working Out
The belief that you need to eat immediately after a workout or risk losing all progress has been oversimplified.
While post-workout nutrition is important, the “anabolic window” for nutrient absorption is much broader than commonly believed. Research shows that consuming a high-protein snack, like those from EatProtein, or a meal within 4-6 hours after your workout can still provide the benefits of muscle recovery and glycogen replenishment.
Of course, timing may vary based on your last meal, workout intensity, and individual needs. For instance, if you haven’t eaten for several hours before exercising, a high-protein snack, like a boiled egg or a protein smoothie, soon after your session can be beneficial.
Cutting Out All Carbs Is Vital
Carbohydrates often get a bad reputation, especially in the fitness community, where low-carb diets are touted as the key to fat loss. However, if you are not a “fat burner” carbs are the body’s primary source of energy, particularly during high-intensity workouts.
Cutting them out entirely can leave you feeling lethargic, irritable, and unable to perform at your best. But, if you transform your metabolism to fat-burning, your body and brain no longer require carbs for energy as they fuel up on your fat intake and fat cells.
Complex carbohydrates, such as whole grains, fruits, and vegetables, provide sustained energy and are rich in fibre, vitamins, and minerals essential for overall health. For those focusing on weight loss or performance, it’s more about choosing the right type and amount of carbs, not eliminating them altogether.
You Should Start with a Cleanse
Starting a fitness journey with a “cleanse” might sound appealing, but it’s rarely necessary and can even be counterproductive. Detox diets and juice cleanses often promise quick results, but they’re typically low in calories, protein, and essential nutrients.
This can lead to muscle loss, decreased energy levels, and a slower metabolism, none of which support your workout goals. Your body is equipped with natural detoxifying systems, including the liver and kidneys, which effectively eliminate toxins without extreme interventions. Instead of cleansing, focus on adopting sustainable, balanced eating habits that include whole foods, adequate protein, and plenty of hydration.
Counting Calories Is Key
While calorie counting can be a useful tool for some, relying on it as the sole determinant of success in your fitness journey is a mistake. Not all calories are created equal; 200 calories from a sugary snack won’t provide the same nutritional benefits as 200 calories from a high-protein snack like almonds or Greek yogurt.
Focusing exclusively on calorie intake can also lead to neglecting the quality of your diet, which is critical for long-term health and fitness. Moreover, obsessively tracking every bite can become mentally exhausting and detract from the joy of eating. Instead of rigid calorie counting, consider emphasizing nutrient-dense, whole foods and listening to your body’s hunger and fullness cues to guide your intake.
Expect to Pay More for Healthy Foods
The idea that healthy eating is always expensive discourages many from pursuing nutritious diets. While it’s true that certain health foods, like organic produce or specialty snacks, can come with a premium price, there are plenty of affordable, nutrient-dense options available.
Staples like beans, lentils, oats, frozen vegetables, and eggs are budget-friendly and packed with essential nutrients. Meal prepping and buying in bulk can also help you save money while maintaining a healthy diet.
For fitness enthusiasts, focusing on simple, whole foods rather than trendy “superfoods” or supplements can be both economical and effective. Ultimately, healthy eating is about smart choices, not extravagant spending.
No More Snacking
Eliminating snacks altogether is a common recommendation for those trying to lose weight, but this approach often backfires, especially for active individuals. Snacks play a vital role in bridging the gap between meals, preventing extreme hunger and supporting sustained energy levels throughout the day.
For fitness enthusiasts, strategic snacking can also aid muscle recovery and optimize workout performance. The key is choosing nutrient-dense options, like high-protein snacks or a mix of protein and complex carbs, rather than processed calorie-dense items.
A handful of nuts, a piece of fruit with peanut butter, or a hard-boiled egg are great examples. Snacking with intention can be an asset, not a hindrance, to your health and fitness goals.
Exercising While Fasting Burns More Fat
Exercising on an empty stomach is often marketed as a shortcut to burning fat, but the science behind this claim is more nuanced. While fasting workouts may encourage your body to use fat as an energy source, this doesn’t necessarily translate to more overall fat loss.
When you’re in a fasted state, your performance may suffer due to depleted glycogen stores, limiting your ability to train at high intensity. Additionally, fasting can increase cortisol levels, which may hinder muscle recovery and growth. If you prefer working out on a light stomach, a low-calorie, high-protein snack beforehand can enhance your performance and recovery without compromising fat-burning goals.
Final Thoughts
There’s a lot of information out there and it’s not always easy to tell what’s a trustworthy source and what isn’t. Hopefully, the tips above can help you navigate around some of the more stubborn health myths, and of course, feel free to check out my Health E-Books in the link below for complete guidance.
Rob
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