Uncovering the Truth: Common Nutrition Myths Explained
- January 24, 2025
- Laraib Tariq
- Malnutrition and Deficiencies
Cutting all carbs from the diet can help in weight loss
When it comes to weight loss, the most feared food group is carbohydrates. Many people think cutting all carbs from their diet is the solution for fast weight loss. But in reality, this is not supported by science. Here’s why:
Importance of carbs
Carbohydrates are the source of fuel for our body especially for the brain and muscles. They provide energy which is used for physical activity. Very low carbohydrate diets are not more effective in long-term weight loss and maintenance. This can also lead to inadequate intake of essential nutrients like vitamins A, E, B6, folate, calcium, magnesium, potassium, and iron. You also need at least 25g of fiber per day. Consuming complex carbohydrates like fruits, vegetables, and whole grains can promote satiety and overall reduction of calorie intake.
Macronutrient Balance
It is important to eat carbohydrates, protein, and fats for overall health. Avoid excess sugar and refined carbohydrates. Always remember balance is the key. You do not need to completely restrict a specific food group. Rather focus on managing total caloric intake and controlling portion size. Choose proteins, healthy fats and complex carbohydrates with fiber.
All fats are bad fats
People often think that fats are the culprit when it comes to the development of chronic diseases. However, this is not entirely true. Some fats like saturated fats and trans fats when taken in excess can lead to health problems. While other fats like polyunsaturated fatty acids and monounsaturated fatty acids are beneficial for our health. Here’s how
Importance of Fats
Fats are a source of energy for our body. Fat-soluble vitamins require fats for their absorption. They play an important role in the production of hormones. They also protect our vital organs.
Which Fats should I choose?
Monounsaturated Fats (MUFAs): MUFAs are linked to health benefits. They lower the bad cholesterol level without negatively affecting good cholesterol. Sources include olive oil, rapeseed oil, avocados, peanuts, peanut butter, and nuts like almonds, hazelnuts, cashews, and pecans.
Polyunsaturated Fats (PUFAs): PUFAs are divided into two categories: omega-3 and omega-6 fatty acids. Omega-3 fatty acids have anti-inflammatory effects, lower triglyceride levels, and subsequently reduce the risk of heart disease. They are also important for the brain development of infants. Sources include oils like soybean, corn, sesame, and peanut oils.
Crash diets are good for weight loss
Many influencers on social media platforms promote crash diets these days. They make promising claims about rapid weight loss. While it can cause short-term weight loss for some. But in reality, it works against you all. The recommended weight loss is 1-2 pounds per week. Anything claiming to provide an overnight solution to your problem is a sham and can actually harm you in the long run. Weight loss is a journey that includes both lifestyle and dietary modifications.
Harms and caveat of Crash Diets
Extreme Calorie Restriction: Consuming significantly fewer calories than the body needs, can lead to nutritional deficiencies which in turn can weaken your immune system making you more susceptible to infections. It is not a sustainable approach and impacts your health negatively.
Rapid Weight Loss: The rapid weight loss may be due to loss of muscle mass rather than fat mass.
Unrealistic Expectations: It often promotes unrealistic expectations which may have a negative psychological impact. The constant preoccupation with food may lead to the development of disordered eating or unhealthy eating patterns.
Loss of Lean Body Mass: It can lead to a reduction in lean body mass, which is detrimental to your overall health.
Electrolyte Imbalances: Electrolyte imbalance caused due to fluid restriction can lead to issues with the cardiovascular system.
Dehydration: crash diets typically promote rapid weight loss in a short period. However, this weight loss may be largely due to water loss which can lead to dehydration.
Hypoglycemia: It can lead to hypoglycemia, causing fatigue, poor concentration, and decreased stamina.
Cardiovascular Issues: Rapid weight loss can cause metabolic imbalances and strain your heart.
You can skate on ice while following a crash diet, but the negative effects far outweigh any potential benefit.
Solution
Balanced Diet: Consume a well-balanced diet. Add a variety of fresh fruits and vegetables. Choose fruits and vegetables of different colors. Consume whole grains, lean meat, probiotics, and healthy fats in moderation.
Physical Activity: keep your body moving. Regular physical activity is important not only for weight loss but also for your mental and physical health.
Stress management
Try to manage your stress by participating in healthy activities and hobbies. Get adequate sleep.
If you still struggle with weight loss consult a nutritionist or dietitian who can help you and guide you during your journey of weight loss.
“This blog is only for informational purposes and is not a substitute for professional medical advice. If you or anyone you know is going through this condition consult a healthcare provider before making any health-related decisions. Consult a registered dietician for nutritional guidelines.”