Is it true that carbs are the devil's work? Will skipping meals help you lose weight? Holly Heasman, a resident nutritionist at SHREDDY, debunks six prevalent dieting fallacies.
Dieting is difficult. There appear to be fewer ways to attain your weight loss goals than there seem to be ways to fail. Even more perplexing, the internet is rife with conflicting weight-loss advice, making it even more challenging to figure out how to lose weight.
To help you lose weight and shift stubborn fat in a meaningful way, we invited Holly Heasman, resident nutritionist at SHREDDY, to shed light on some of the most commonly known dieting 'facts' and refute them if necessary.
While we can't tell you what to believe, we can look at the research behind some of these diet myths and "facts." In any case, increasing metabolism or even enhancing a slow metabolism is always a good idea; whether you do so through exercise or dietary modifications is entirely up to you.
Without further ado, here are some of the most common urban legends, along with some facts.
1. SAVING CALORIES BY SKIPPING MEALS
This assertion is not false on a fundamental level. 'A penny saved is a penny gained,' as the saying goes, and a calorie not consumed is a calorie lost. However, because your body requires energy to function, skipping too many meals will leave you feeling sluggish, deflated, disoriented, and in a bad mood.
Hunger is a strong emotion. When you're hungry, your brain goes into scavenging mode, recruiting resources from other parts of your body to help you find food.
"These are the times when we make 'impulsive' judgments and choose the quick, 'grab-and-go options, which are typically lower in nutrition," Holly explains. "Similarly, if you skip lunch and manage to go without eating until dinnertime, you're likely to be hungry. This is when we run the risk of overeating and indulging."
What is Holly's advice? Plan your meals, portion sizes, and sufficiently nourish your body throughout the day.
2. SNACKING IS HARMFUL TO YOUR HEALTH.
Snacks aren't all made equal. Some are awful – no one wants to eat a Cadbury Double Decker when they're hungry – but there are lots of nutritious snacks you can choose from and consume in moderation to help your metabolism.
"Nuts are a great source of fibre, protein, and healthy, necessary fats," Holly explains, "but we also offer fruit, vegetables, seeds, yoghurts, and homemade sweet treats – the list of nutritious snacks is long!"
The same advice Holly gave before applies here: you'll get hungry during the day, and it's better to be prepared than to grab for sinful treats. It's a good idea to include a protein bar in your bag just in case: they're low in sugar, high in fibre and protein, and are ideal for snacking.
Protein powder can be carried about by the more dedicated among you to whip up on the move. Or, for that matter, fruits for energy. Berries have a cube of low sugar and calorie content.
"Snacks aren't for everyone, but if you like them, that's fine! Choose something that will make your body feel fabulous both inside and out, "Holly proposes.
3. AFTER 7 p.m., THE CUPBOARDS MUST BE LOCKED.
In general, research has shown that we are more likely to overeat at night (as opposed to any other time in the day). As a result, having a 'feeding window' is beneficial and prevents some people from overeating.
You can better control this window if you follow an intermittent fasting eating plan. You can start fasting whenever you wish, even after 7 p.m., as long as you don't eat calories outside the feeding window.
You could, for example, have your last meal of the day at 8 p.m., sleep for the majority of the 16-hour fasting window, then eat again at noon. Alternatively, complete your dinner at 4 p.m. and have your first meal at 8 a.m. You can change your fasting as needed to fit it into your lifestyle best.
Holly notes, "Some people will benefit by feeding windows, while others will not; it's a matter of personal preference."
4. ANY CARBS WILL CAUSE YOU TO GAIN WEIGHT.
In the world of weight loss, carbohydrates are frequently depicted as the cause of all evil. This macronutrient, however, is more complex and adaptable than you would assume.
"Carbs are the body's primary source of energy," Holly explains. "When we eat a carb, the body converts it to glucose." The body must then choose between using this glucose for energy now or storing it as fat for later use. Carbs should not affect your body if you time your meals correctly and don't overdo."
What is Holly's advice? As a primary source of carbs, choose whole-grain variants, fruits, vegetables, beans, and pulses over bread, pasta, and white rice.
5. YOU MUST SAY YOUR GOODBYES TO TREATS
Have you ever observed that the first day you start a new diet, you're the hungriest you've ever been? We want something we can't have a lot of the time. Even if you have the finest intentions, the temptation will win. When consumed in moderation and appropriate portions, treats are not a terrible thing.
"Even if you're working toward a specific goal, you can still include things that bring you joy, even if they aren't the healthiest," Holly advises. "Plan, savour those sweet, sweet delights, then focus on eating fresh and balanced meals for the rest of the day." You won't derail your diet if you don't continue to overeat meal after meal."
6. YOU CAN SET A WEIGHT LOSS GOAL
But, in the end, you won't be able to eliminate fat in certain areas of your body. Grease may collect more quickly in particular regions of your body, but you can't simply remove it from there; that's not how fat removal works.
"No matter what eating plan you follow, when the body loses fat, it sheds it all over," Holly adds. "With the correct workout regimen, you can develop muscle definition in specific areas (creating 'tone')." Remember, this is a muscle-defining workout, not a fat-burning one!"
Muscle mass can also aid raise basal metabolic rate, or BMR for short, essential for long-term weight loss. Cardio may help you establish the energy deficit necessary to lose weight. However, once you stop jogging for five hours a day, the weight will quickly return, especially if you resume your previous eating habits.
Having more muscle boosts your BMR,
which raises your calorie needs, allowing you to consume more without gaining
weight. Although you shouldn't go crazy with your food, having a higher BMR can
make it simpler to maintain weight loss.