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Thursday, August 23, 2018

Debunking Top 10 Nutrition Myths Cont.

Cutting Down To The Chase
  • Nutrition Myth #6: You can eat as much natural sugar as you like. 
    • Fruit sugar is broken down in the body in a similar manner as other forms of sugar. Now don't misunderstand, getting your sugar from eating a bowl of berries is significantly better than that delicious fudge brownie you indulged in last night at 1 a.m. after binge-watching a whole season of your favorite show. But, when it comes down to it, you can still over-do the amount of sugar you consume through fruits, especially fruit juices. Enjoy your fruit because of the numerous health benefits such as the fiber and antioxidants but be mindful and eat portion sized according to MyPlate.
  • Nutrition Myth #7: Eating small meals every 3 hours is the best way to lose weight.
    • Finding the time to eat every 3 hours can be near impossible. Especially, with the hectic schedules most Americans have all week, this makes finding time to eat healthy a challenge. Therefore, it is great news to find out research is being done on intermittent fasting. Intermittent fasting is fasting for a selected number of hours before eating a meal. According to a study done on the effects of an 8-hour time-restricted feeding, participants that fasted lost body weight and had lower systolic blood pressure. This provides evidence that intermittent fasting can aid in weight loss. Although intermittent fasting may not be for everyone, it could possibly be a great option for people struggling with weight loss and not having the time to eat numerous small meals throughout a day. Just be sure not to overheat after a fasting period.
  • Nutrition Myth #8: Eating sugar causes diabetes.
    • Contrary to popular belief, consuming sugar does not cause diabetes. Diabetes results from genetics and numerous other factors involved with lifestyle choices. Eating too much of any source of calories can cause obesity. Obesity is a risk factor for diabetes. 
  • Nutrition Myth #9: Eating after 6 p.m. will cause weight gain. 
    • It would be great if the laws of nutrition were that simple. Stop eating at this time and you will stay healthy. Sadly, it is not that simple. Many factors come in to play when it comes to what time you should be eating. The biggest indicator of weight gain or loss is calories out. If you did not consume more energy then you exerted, you will not gain weight no matter what time you eat. If you are eating late night snacks and you have had the adequate number of calories needed for that day, this will cause weight gain. When looking at a magical time to stop eating, it will be beneficial to pay attention to the amount of food you have consumed throughout the day rather than, the times the food was consumed. 
  • Nutrition Myth #10: Crash diets are a great way to lose weight.
    • From going on 3-day juice cleanses to eating nothing but salads for 3 weeks, we have all heard these weight loss claims. When it comes to weight loss, research suggests losing more than one to two pounds of fat per week does not have long-term weight loss results. In fact, crash dieting usually causes chaos within the bodies hormone cycle, resulting in massive eating binges leading to gaining more weight than lost. When it comes to successful weight loss, incorporating healthy lifestyle choices every day is key. Mindful eating and exercise need to become a conscious part of a person's life. 

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