Moms, you have enough to think about without having to worry about whether the latest diet is safe or effective. There are many diet myths and misinformation both available online and spread via social media. It can be hard to sift through all of the conflicting information to find what is true.
However, some general principles of healthy eating remain the same. IKAIKA debunks outdated dieting advice and reveals what you need to know about adopting healthy dieting habits.
These myths can prevent people from adopting healthy habits and reaching their goals. You will learn about the science behind good nutrition and how to overcome these common myths.
IKAIKA has debunked 13 of the most common myths about dieting, so you can focus on what’s important – taking care of yourself and your family. Read on to learn more!
Table of Contents
Dieting to be Skinny is Being Healthy
Your weight does not always reflect your health status. Many thin people are unhealthy, and there are many overweight or healthy obese people.
The dieting industry would have us believe that being skinny is the key to good health. However, experts now agree that healthy dieting is not the best way to achieve healthy body weight (Trusted Source).
Unhealthy dieting can lead to weight gain in the long run. Instead, the key to good health is consuming a nutritious diet and maintaining an active lifestyle. These behaviors often improve your body weight and body fat percentage, even without dieting.
So if you’re looking to improve your health, don’t waste your time and money on fad diets. Instead, focus on eating healthy foods and getting regular exercise.
Carbs Will Make You Gain Fat
When it comes to dieting, the thing that many people worry about most is carbs. Carbs have been demonized by some dieters, but the truth is that any food can cause weight gain if too much is consumed (Trusted Source).
There is a lot of misinformation out there about carbs. Some people believe that they make you fat and should be avoided at all costs. However, this is not true. Carbs are an essential part of a healthy diet. They provide energy and help your body function properly. Your body needs carbs to function properly.
Whether a diet is high in fat or high in carbohydrates, you are likely to gain weight if you regularly eat more calories than your body burns. That being said, gram for gram, carbs do contain fewer calories than fat. Additionally, wholegrain varieties of starchy foods are good sources of fiber.
So, when choosing carbs, try to opt for wholegrain options like oats, whole meal bread, and brown rice over white bread, white rice, or white pasta. By making smart choices when it comes to carbs, you can help prevent weight gain.
Sugar is the Enemy
Sugar has been demonized by dieters for years. Some people believe that sugar is the root of all dieting evils and should be avoided at all costs. However, sugar is not the enemy. It is an essential part of a healthy dieting program.
People often think of sugar as being “toxic” because it is often found in very unhealthy quantities in processed foods. However, our bodies need sugar to power almost every activity in our cells.
Therefore, sugar is not necessarily harmful to our health. Sugar can be beneficial if we consume it in moderation. For example, if we are dieting and need to cut down on calories, sugar can help us feel fuller for longer.
This is because sugar provides our bodies with energy, and when we diet, we are trying to reduce the amount of energy we consume. Therefore, sugar can be helpful when used in moderation (Trusted Source).
However, if we consume too much sugar, it can lead to weight gain and other health problems. Therefore, it is important to consume sugar in moderation by avoiding processed foods and making sure that we are getting enough nutrients from other healthy sources as well.
Low-Fat Dieting is Healthy
Low-fat dieting has been a popular method of weight loss for many years now, with people often opting for low-fat and diet foods to help them lose weight.
However, recent research has suggested that these low-fat and diet foods are not necessarily as healthy as they claim to be. Many of these foods are made more palatable by the addition of increased levels of sugar and salt, which can be detrimental to your health (Trusted Source).
Fat is an essential part of a healthy diet. It provides energy and helps your body function properly. Fat also helps you feel full and can help you stay satisfied between meals.
However, too much fat can lead to weight gain. Therefore, it’s important to choose healthy fats like olive oil, avocados, and nuts rather than unhealthy fats like butter, cream, and lard. Additionally, be sure to eat moderate portions of fat to avoid consuming
Experts suggest that the best way to lose weight and improve your health is to avoid these products altogether and instead enjoy small amounts of healthy foods like full-fat yogurt, cheese, and nut butter.
Finally, it’s important to remember that potatoes are very nutritious and can be part of a healthy diet if they’re enjoyed in moderation.
Healthy Dieting is all About Calories in Vs, Calories Out
The ‘Calories In, Calories Out’ dieting method is often touted as a surefire way to lose weight. The logic is simple- eat fewer calories than you burn and the weight will come off (Trusted Source).
However, this viewpoint is problematic, as it ignores a lot of important variables that can affect weight loss. For one thing, simply eating fewer calories does not account for the large number of variables that may prevent people from losing weight.
CICO adopters may decide to opt for low-calorie, nutrient-poor foods like rice cakes and egg whites over higher-calorie, nutrient-dense foods like avocados and whole eggs.
Such measures may prevent people from losing weight, as they may affect other important factors, such as genetics and certain medical conditions. In addition, the CICO diet ignores the fact that some people may have a slower metabolism than others, making it harder for them to lose weight even if they are eating less.
Therefore, while the ‘Calories In, Calories Out’ diet may work for some people, it is not a guaranteed method of weight loss.
Artificial Sweeteners are Healthy
Dieting has long been a difficult and often unsuccessful endeavor. A growing interest in low calorie, low carb, sugar-free foods has led to an increase in products that contain non-nutritive sweeteners (Trusted Source).
These artificial sweeteners are marketed as a “healthier” diet option, but they may be doing more harm than good. The American Heart Association now categorizes low-calorie sweeteners and artificial sweeteners as non-nutritive sweeteners, because they offer no nutritional benefits such as vitamins and minerals.
In addition, non-nutritive sweetener intake may increase the risk of type 2 diabetes by leading to negative shifts in gut bacteria and promoting blood sugar dysregulation (Trusted Source).
So, next time you reach for that diet soda or sugar-free candy, you may want to think twice. Artificial sweeteners may not be the key to successful dieting after all.
Fatty Foods are Unhealthy
High-fat foods have been demonized by diet culture for far too long. It’s time to dispel the myth that fat is bad for you and set the record straight about the role of dietary fat in a healthy diet (Trusted Source).
Dietary fat is an essential element of a healthy diet and should not be avoided. Low-fat diets have been linked to a greater risk of health issues, such as metabolic syndrome, and may lead to an increase in insulin resistance and triglyceride levels.
There are two types of dietary fat: saturated and unsaturated. Saturated fats are typically found in animal products, such as meat and dairy, while unsaturated fats are found in plant-based oils, such as olive oil and avocado oil.
Saturated fats have been demonized in the past, but recent studies have shown that they aren’t necessarily bad for you
The truth is, not all fats are created equal. Monounsaturated fats and polyunsaturated fats are known as “good fats” because they are good for your heart, your cholesterol, and your overall health.
So, when it comes to fat, focus on quality over quantity. Choose healthy fats from whole food sources like nuts, seeds, avocados, and olive oil. And enjoy them in moderation as part of a balanced diet.
The Only Way to Lose Weight is with a Low-calorie Diet
When it comes to dieting, the adage “you are what you eat” rings particularly true. For years, experts have warned against the dangers of high-calorie diets, saying that they can lead to weight gain and a host of other health problems (Trusted Source).
New research suggests that fat may not be the dietary villain it is made out to be. Cutting calories too low can do more harm than good.
Very low-calorie diets (VLCDs) are typically defined as eating 800 calories a day or fewer. They are sometimes used for obese and severely obese people who are managing diabetes, going to have surgery, or preparing for fertility treatment.
However, studies have repeatedly shown that dieters on VLCDs rarely succeed in keeping the weight off in the long term. They often regain even more weight than they lost initially.
So why do VLCDs fail? One theory is that when you dramatically reduce your calorie intake, your body goes into “starvation mode.”
To conserve energy, your metabolism slows down and your body starts to hold onto fat instead of burning it. This can lead to a host of health problems, including fatigue, irritability, hair loss, and irregular periods.
Another theory is that VLCDs are simply too difficult to stick to. When you’re constantly hungry and deprived of your favorite foods, it’s only a matter of time before you give in to temptation (Trusted Source).
If you’re looking to lose weight, experts recommend a slow and steady approach.
Smoothies are a Healthy Dieting Strategy
When dieting, many people turn to juices and smoothies as a way to consume more fruits and vegetables while cutting back on solid food.
However, not all juices and smoothies are created equal. While they can be a helpful part of a balanced diet, people should focus on lower sugar fruits and include sources of protein and healthy fats (Trusted Source).
Too much sugar can lead to weight gain, while protein and healthy fats help promote satiety and provide essential nutrients (Trusted Source).
Therefore, those looking to improve their diet should be aware of the potential pitfalls of some juices and smoothies.
By keeping these points in mind, they can make sure that their smoothies and juices are truly a healthy part of their diet.
Almond Milk is a Healthy Food
Almond milk is often marketed as a healthy alternative to cow’s milk, but the truth is that it depends on the brand and how it is made.
Some almond milk is made with very few almonds and is full of processed fillers and added sugars, while others are made with more almonds and have fewer calories. It is important to read the label carefully before purchasing almond milk, as some brands are higher in sugar than cow’s milk.
Dieters should also be aware that almond milk generally has fewer nutrients than cow’s milk, so it is not necessarily a healthier option for people who are trying to lose weight (Trusted Source).
cow’s milk is often seen as the enemy. It’s high in calories and fat, and for people who are dieting, it can be a real problem. Almond milk, on the other hand, is often seen as a healthier alternative. But is it?
The answer depends on how you define “healthier.” If you’re simply looking at calorie counts, then yes, almond milk is generally lower in calories than cow’s milk. But if you’re looking at overall nutritional value, the picture is a bit more complicated.
Cow’s milk is a good source of protein, calcium, and other essential nutrients, while most almond milk is very low in these same nutrients. And while cow’s milk does contain saturated fat, almond milk is often full of processed fillers and added sugars. So when it comes to dieting, cow’s milk may not be the enemy after all.
Breakfast is the Most Important Meal of the Day
Breakfast has long been considered the most important meal of the day, but new research suggests that this may not be the case.
A study published in the BMJ found that skipping breakfast does not lead to increased hunger or weight gain. Dieters who skip breakfast may be more successful in losing weight and keeping it off (Trusted Source).
This is because intermittent fasting, which includes skipping breakfast, has been linked to a wide range of benefits, including improved blood sugar control and reduction in inflammatory markers.
However, such advice should not be extended to children or adolescents, as they have different nutrient needs. P
regnant women and those with certain health conditions should also consult with a doctor before making any changes to their diet.
Macronutrients are More Important than Food Quality
When it comes to dieting, many people focus solely on the ratio of macronutrients (carbs, fats, and protein). However, the quality of the food you consume is more important than the ratio of macronutrients (Trusted Source).
Adjusting macro ratios can only benefit health in a limited way. The most important factor in any diet is the quality of the food consumed. This includes the nutrient density of the food, as well as the presence or absence of toxins.
As a result, focusing solely on macronutrients ignores how other food types can affect metabolic health, disease risk, and even lifespan. When it comes to dieting, quality should be your main concern, not macros.
Lose Weight by Tracking Calories
The first step to losing weight is understanding that you need to be in a calorie deficit, meaning you are eating fewer calories than you are burning.
This can be difficult to do without tracking because we often underestimate how much we are eating. If you are serious about losing weight, tracking macros and calories can help make sure you are actually in a deficit.
It can also help you make better food choices by forcing you to be more mindful of what you are eating. However, dieting tracking macros and calories can also become obsessive and lead to unhealthy habits.
If you find yourself becoming too fixated on numbers, it may be helpful to take a break from tracking or focus on other aspects of healthy living like getting regular exercise and eating more nutrient-rich foods (Trusted Source).
Ultimately, the best way to lose weight is the way that works best for you. If tracking helps you stay on track, then by all means continue doing it. But if it becomes a source of stress, then it may be time to try something else.
The Bottom Line
Dieting is hard. We get it. And if you’ve been dieting for any length of time, you’ve probably heard all sorts of myths about what works and what doesn’t when it comes to shedding pounds.
But don’t worry, we’re here to debunk those myths for you! In this post, we looked at twelve common dieting myths and showed why they just don’t hold up under scientific scrutiny.
So what does work? Well, that depends on your body and goals, but a good place to start is by booking a free consultation with one of our certified nutritionists.
During your consultation, we will help create a plan tailored specifically for you that will help you reach your dieting goals. Contact us today to get started!
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