Breakfast is the most important meal of the day.
Fact: Some people are accustomed to eating breakfast and wake up hungry, and it’s fine to start the day with a healthy breakfast. However, there is no scientific evidence to back up this decades old claim. There has been no correlation between weight loss and eating breakfast. One exception is in children, studies do show improved cognitive performance when kids eat breakfast. There are no conclusive studies that prove adults get cognitive improvement from eating breakfast.
Your metabolism will slow down if you eat infrequently or if you don’t consume enough calories.
Fact: It takes 72 hours of severe caloric restriction (less than 500 calories) for your metabolism to be affected.
And, there have been some impressive studies recently that intermittent fasting aids with weight loss, disease prevention, regulating blood sugar. See last months blog on intermittent fasting for more details.
Fat makes you fat.
Fact: While fats (saturated or unsaturated) do contain more calories per gram than protein or carbohydrates, consuming an appropriate portion will not cause weight gain, plus, it keeps you satiated for longer, and can be beneficial for heart health. Aim for 1-2 fat servings per meal to keep calories in check. For example, one fat serving equals one tablespoon of olive oil, one fourth of an avocado, or one tablespoon of butter. Select more unsaturated, heart healthy fats like avocado, nuts and nut butters, olive and vegetable oils, to help lower LDL, or bad cholesterol. And, plant based saturated fats, such as coconut oil, have shown evidence to help raise HDL, or good cholesterol levels.
All calories are created equal.
Fact: We use different food groups for different functions. When you consume too much protein or fat or carbohydrate, what is not utilized for its purpose is stored as fat. Eating appropriate portions for you body is important for weight management.
You should cut out dairy if you are trying to lose weight.
Fact: Unless you are lactose intolerant, dairy is an excellent source of protein, vitamin D, calcium, and other nutrients.
You should eat before a work out.
Fact: Working out on an empty stomach aids your body in burning fat stores. When you eat before a work out, you are simply burning the calories you just ate, rather than body fat.