In the era of the internet, we often believe in health tips blindly without proper research, which can jeopardise our health and mess with our fitness goals. You may have come across many such dubious health advice: "Don't eat carbs," "Egg yolks are bad for you," and "Exercise on an empty stomach." Let us go through the 10 worst nutrition advice which can hinder your weight loss goals. 5 Worst Myths Related to Weight Loss: Dieting Mistakes Which Might Sabotage Your Fitness Goals
You may hear many different diet tips but do your research to make the right choices. What suits one might not suit the other. Carbs or Proteins: What Should You Eat Before an Intense Workout?
10 Worst Nutrition Advice
1. "Don't Eat the Egg Yolk; Eat only the White"
Egg yolks are a misunderstood lot. Although it is high in fat and cholesterol, they are the good ones that your body needs. Also, the yolks contain zinc which can help males increase their testosterone. It's ok to eat two full eggs in the morning as it will keep you full throughout the day and will also increase your metabolic rate. However, if you are into bodybuilding and eating more than six eggs a day, you should then balance the ratio of egg white and egg yolk. Pros and Cons of Keto Diet: Brief Overview of Low Carb High Fat Ketogenic Food
2. "Eat Less If You are Overweight"
It is important to note that for losing weight, your Basic Metabolic Rate (BMR) should be high. One way to increase your BMR is by eating the right food at the regular interval. It is necessary to eat all meals with essential nutrients. An overweight person may not necessarily have adequate protein, vitamins in their body. Also, weight loss doesn't mean cutting down on fat completely since our body also needs healthy fats like omega 3 fatty acid and monounsaturated fats. A proper diet chart is key for weight loss.
3. "Sea Salt is Better than Regular Salt"
Not the type of salt but your total sodium intake is what that really matters. Therefore, be careful before adding extra seasoning in your food . Normal sea salt or pink salt may differ from table salt in minerals, however, they are same nutritionally.
4. "Eat Fruit on Empty Stomach"
It's a wrong notion that fruits should be eaten only in an empty stomach for nutrients to be absorbed. Be it fruit or any food, vitamin and mineral absorption takes place beyond the stomach and in the intestines.
5. "Body Can't Digest Different Food Groups at Once"
The human body is capable of producing different enzymes that can metabolise multiple nutrients. In fact, diabetics or people with high blood sugar should combine proteins with carbohydrates to prevent blood sugar from spiking.
6."Eat Salad After Meals"
Instead, eat a plate or bowl full of salad first followed with your regular meal to keep yourself full and end up eating fewer calories. Salads contain fibre which helps in digestion and it doesn't help whether you eat it before or after.
7. "Stop Snacking Between Meals"
In fact, you should eat healthy food in smaller portions every two hours, especially when you are doing a desk job. Munch on nuts like almonds, walnuts and dark chocolates. This will keep you full and will also avoid bloating.
8."Do Away With Carbs"
Carbohydrates provide energy to our body and are essential for carrying out your day-to-day activities. It acts as fuel for the body and brain and is one of the main components in macronutrients along with proteins and fat. The ratio of carb, protein and fat should be 2:1:1 for a healthy meal.
9. "Go Gluten-free For Weight Loss"
There is no scientific evidence which proves that gluten causes weight gain. , The only good advice is to avoid eating too many refined grains. Even if you are planning to go gluten-free, you should first consult your doctor or dietitian to prevent important deficiencies of important nutrients, such as fibre, iron, vitamin B12, and magnesium.
10. Work Out on an Empty Stomach
If you work out in an empty stomach, it can lead to muscle loss. You should, in fact, have some digestible carbs for an intense workout session. Remember lesser the muscle, more room for fat.
Debunking Three Common Nutrition Myths:
It is always recommended to consult your dietitian before planning to follow any diet for weight loss. Your medical history and your body type will play a crucial role in designing of your diet plan.