The 10 Most Destructive Nutrition Lies Ever Told!

Gym-MythsIf you follow mainstream nutrition guidelines you will almost certainly have come into contact with some nutrition lies over time. I thought I would write a short blog piece about the most destructive nutrition lies ever told. But, in my experience, these lies are only the beginning.

1. Eggs are not good for you

One of my biggest pet peeves is the way that certain nutrition professionals have demonized foods which are incredibly good for you. The worst example of this which comes to mind has to do with eggs. Because eggs contain cholesterol, at some point in time, nutritionists thought it was best to tell people not to eat them in order to decrease their risk for developing heart disease.

eggs-harmful-effectsRecently, however, research has shown that eggs’ cholesterol really does not raise the LDL (bad) cholesterol in human beings. In fact, new research shows that eggs raise the HDL (good) cholesterol and HDL cholesterol is highly linked to reduced risk for developing heart disease.

So, when you really consider eggs, you soon discover that they are one of the best nutritious foods you can eat. They contain many, many nutrients along with some unique antioxidants which help protect the human eye. Recent studies have also shown that people who eat eggs for breakfast lose considerably more weight than those who eat a bagel for breakfast.

2. Saturated Fat is terrible for you

Several decades ago, some folks made a decision that the apparent epidemic rates of heart disease which had cropped up was being caused by people eating too much fat, especially saturated fats. This conclusion was reached based on studies which had been carried out which were, in fact, highly flawed. The decision was also based on political decisions which have since been proved to be entirely wrong.

In 2010, a comprehensive review was conducted which took a second look at 21 epidemiological studies which included almost 350,000 participants. They found no link between the ingestion of saturated fat and cardiovascular disease. None.

So, we are now left with the idea that saturated fat elevated a person’s risk of developing cardiovascular disease which has somehow evolved into conventional thought and “wisdom”. In actuality, consuming saturated fat raises the body’s HDL (good) cholesterol and causes changes to occur in the body’s LDL (bad)  cholesterol taking it from being small, dense bits to larger bits of cholesterol which are much more easily passed through the circulatory system.

3. Everyone should eat grains

grains-weight-lossWhy would it make sense to anyone that everyone should eat diets based primarily on grains? Agriculture has been a fairly recent addition to human evolution. Prior to the development of an agrarian society, humankind relied solely on protein. Our genes have not evolved that quickly.

When compared to other foods such as vegetables, grains do not contain many nutrients. They are also rich in something called phytic acid which attaches to minerals in the human gut and prevents the body from absorbing them.

In western diets, the most prevalent grain consumed in western diets is wheat. Modern wheat now contains copious protein known as gluten which has recently come under fire for causing a host of sensitivity in many, many people.

If you are gluten-sensitive or even gluten intolerant, eating wheat can cause many problems such as loose stools, bloating, pain and tiredness.

4. Eating extra protein harms your skeletal system and kidneys

High protein diets have been blamed for causing kidney disease and osteoporosis.

While it is true that eating great amounts of protein can increase the excretion of calcium from the bones, this is only a short-term effect. In studies that followed participants consuming high protein diets over a longer period of time, the effect was exactly the opposite. Over the long-term, protein was shown to improve skeletal health and decrease a person’s risk for fracture. Other studies have not found an association of kidney disease being caused by high protein diets either in people who are otherwise healthy.

5. Low-fat foods are what you should eat

low-fat-food_pyramidHave you ever eaten anything from which all the fat was entirely removed? Probably not. If you have, then you would know that it tastes just like cardboard. Not that I’m a regular consumer of cardboard. But trust me, when I say that no one would ever want to eat food after all the fat  has been removed. Food manufacturers have known this for a long time and so when they remove the fat from the food they are making, they replace it with other things to compensate for the loss in taste. These other things include sweeteners. This is usually in the form of high fructose corn syrup  or an artificial sweetener such as aspartame.

And although one would think that if you’re dieting, eating a food which contains aspartame is better for you than one that contains natural, refined sugars. But the evidence is beginning to mount which says that aspartame is NOT good for you. In fact, quite the opposite. It has been linked to obesity, depression, metabolic disorders such as Type II diabetes, heart disease and premature death. So unless you are a Type I diabetes, the kind of person who should not use sugar at all, you should decrease your intake of aspartame and replace it with sugar, just in smaller amounts.

6. Carbs should be your largest source of calories

In mainstream thought, dieticians and nutritionists say that everybody should follow a low-fat diet and consume about 50-60% of their daily food intake in the form of carbohydrates. This type of diet will serve up a lot of grains and sugar but include very few fatty foods such as eggs or meat. This is an excellent diet plan for people who are naturally thin. But what about us larger girls?

For anyone who has any kind of metabolic disorder such as Type II diabetes, a diet like this can be dangerous. This debate has been studied conclusively many times in randomized controlled diets. Each study has reached the same conclusion insofar that a low-carbohydrate, high fat diet is the best one to follow.

7. Vegetable and high omega-6 oils are best for you

Many people have touted polyunsaturated fats for a long time claiming that they decrease the risk for the development of heart disease. But in this case, it is important to point out that not all polyunsaturated fats are created equally. There is a big difference between omega-3 fatty acids and omega-6 fatty acids.

Omega-3 fatty acids are very anti-inflammatory and will decrease your risk for developing many of the diseases which are associated with inflammation. As well, human being need to consume these fatty acid oils in certain ratios. If the ratios are off, problems may ensue.

The best source for omega-6 fats are found in processed seed and/or vegetable oils such as corn oil, sunflower oil and soybean oil. Prior to recent times, humans did not really have much access to omega-6 fats. Only modernization and processing has made that possible. But recent research which has looked at omega-6 fats when compared to polyunsaturated fats, has found that it has a direct link to heart disease. Lesson learned? Eat your omega-3 fatty acids found in salmon, tuna, cod and sardines. Cut back on your omega-6 fats found in a variety of different oils.

8. Low carbohydrate diets are bad for you

Low-Carbohydrate-DietPersonally, i believe that if everyone switched to a low-carbohydrate diet many of the common health problems seen, certainly in the western world, would eventually go away. Following a low-fat diet in cases like this with Type II diabetes and heart disease simply will not help. But low-carbohydrate diets have repeatedly shown better results.

Every time a low-carbohydrate diet has been studied with controls, the data have shown that these diets reduce fat more quickly than diets which are low in fat and calorie restricted even when the participants are allowed to eat as much as they wish. Low-carbohydrate diets also lower blood pressure quickly and significantly. They also improve A1C readings in people with Type II diabetes quickly and significantly. They increase the amount of HDL (good) cholesterol in a very short period of time. They also lower triglyceride levels significantly. And even more significantly, the studies showed that the diets were easier for people to stick with over a longer period of time because the participants were not hungry all the time. More participants were able to make to the end of each of the studies.

9. Sugar is bad for you because it only contains empty calories

sugarThis is definitely true. Sugar has very little nutrient content and contains mostly empty calories. But that’s not why it’s bad for you. Sugar affects your metabolism in ways that set you up to gain weight rapidly and develop metabolic diseases like Type II diabetes. This is because it has a very high fructose content. Fructose is metabolized in the liver which turns it into fat and then secretes it into the blood. This eventually leads to high triglyceride levels and higher cholesterol. It also causes a resistance to the natural hormones which are insulin and leptin. Resistance to these hormones are natural stepping stones toward developing obesity and Type II diabetes. Eating sugar will set off a vicious cycle in which you crave more sugar and then eat more and then crave more and so on.

10. Eating high fat foods makes you fat

While it just seems logical that if you eat foods which are high in fat, you will get fat yourself, the bottom line is that the process is not as simple as all that. Although fat contains more calories per gram than a carbohydrate does, high fat diets do not, in and of themselves, make people fat. People who eat diets high in fat and high in carbohydrates get fat but not because of the fat they are eating. In fact, it has been shown scientifically that people who follow diets which are high in fat but low in carbohydrates lose more fat than people who follow low-fat diets alone.

The Truth Behind Low Carb Diet!

The Basics Of A Low Carbohydrate Diet Plan

Low-Carbs-DietThe Atkins Diet, the Paleo Diet, and more are all centered around one thing; low carbohydrates. There is a very good reason for that. One of the biggest problems that you can face when losing weight is taking care of your sugar problem. A low carb diet does that, but there is a reason why you can make it work even better for you. I’ll show you how.

Everyone has a friend that has told you about some low carb diet that has changed their life. In the past 20 years more and more diets have popped up and it’s easy to dismiss them as “just another trend.” Rather than just blindly ignore all carbohydrates, you can select the right ones and make use of the fat burning power that complex carbohydrates have.

What Should You Eat?

As little carbs as possible, but the carbs that you do take in should all be complex carbohydrates. Think about these:

  • low-carbohydrates-diet-planWhole Grain Breads (Bagels, Toast)
  • Sweet Potatoes
  • Legumes
  • Nuts

Overall, here is a larger list of everything that you should consider:

  • Proteins
  • Pork
  • Grass fed beef
  • Whole eggs
  • Vegetables
  • Spinach
  • Peas
  • Asparagus
  • Kimchee
  • Mixed vegetables
  • Legumes
  • Lentils
  • Black beans
  • Red beans
  • Soybeans

All of these should work out to less than 100 grams daily. Once you start staying under that level, your body will go into ketosis. Ketosis tells your body that it should start running off of fat instead of carbohydrates. Fat burning 24 hours a day will change the way that you see weight loss. Up to 10 pounds a week is easy when you are running in ketosis.

Making The Switch

Switching over to a low carb diet can be a hassle for a lot of people. The key is that you should gradually cut out different kinds of carbohydrates. This can happen in a couple of different stages:

  • Cut out sodas, refined sugar, juice, etc
  • Switch to whole grain options and add more legumes
  • Gradually increase your protein and healthy fat intake, while reducing the number of overall carbohydrates

The Benefits

The largest benefit that you are going to notice with a low carbohydrate diet plan is the weight loss aspect. It is almost unbelievable. The Bulletproof diet is one of the most extreme that cuts out all carbohydrates and it gives people 1-2 pounds a day of pure fat loss. The longer you stick with it the more weight you can lose, since your body will get used to running off of fat.

Energy is also a big factor. Refined carbohydrates give your body lots of energy, but then you have to deal with the crash that comes after. That crash also leads to fat storage. By limiting your carbohydrates to slow burning carbs, you will be taking in food that will give you energy for hours.

Any Risk?

None. You are eliminating the thing that causes the health problems, not adding them. There is, however, a risk of low energy levels if you cut them out completely. Some people have a need for carbohydrates to maintain their body. Don’t give up too quickly, though, since it can take a couple of weeks for your body to make the switch to fat burning.

The Popular Plans

  • The Atkins Diet
    • The Atkins diet was incredibly popular in the 1990s and today. It was the originator of the low carb concept and it works well for a lot of people. It features a very strict period that progressively teaches you how to find the proper level of carbohydrates for your body that won’t cause you to gain weight.
  • Slow Carb
    • Tim Ferris invented the Slow Carb diet and explained it in his book “The 4 Hour Body.” He recommends cutting out carbohydrates completely, except for that which is found in certain food products like beans and sweet potatoes.
  • The Paleo Diet
    • The Paleo diet is an interesting concept that focuses on using the diet that would have been similar to that of our Paleolithic ancestors. No grains, no refined foods, no fruit. This falls into the low carbohydrate category whether it wants to or not. This is popular among athletes, which tells you that you can still have plenty of energy without carbohydrates.

Tips

  • Take a day a week to eat whatever you want. You’ll reduce your insulin resistance, make sure your hormones are at the right levels, and actually lose a little bit more weight. Don’t worry about damaging your diet too much with this day, because after the first one you’ll learn your lesson about eating too unhealthy.
  • As a rule, avoid any white carbohydrate and any carbohydrate that can be white. This will help you decide whether or not you should have it.
  • Don’t buy foods that you shouldn’t eat, even if you plan on saving them for a future cheat day. If it is in the house, you will eat it. Simple as that.
  • Create a group of meals that you can eat on a regular basis. You probably eat breakfast alone, so make a good meal that has zero carbs and you can enjoy every day.

Why I Recommend It

It works. There are few things that work better than low carb diets. It is also one of the only things that I have ever managed to stick to. An addiction to carbohydrates is one of the most detrimental things to your weight loss. Cutting them out solves that, but it isn’t always easy.

This is a kind of diet that you can stick to for the rest of life if you like. Once you lose the weight you want, it can be pretty easy to gain it back, I know I’ve had that happen more times than I care to count. By sticking to a low carb diet, you can keep fat off and feel fantastic without ever having to deal with a strict diet again. In fact, you can even stop counting calories and not worry about it as long as you restrict your carbohydrates. Eat all of the healthy fats and protein you want. You won’t ever run into any problems.