Sometimes more than half of what you read in magazines or see on television is not scientifically correct. This because everything on TV and in magazines is marketed with you in mind. Meaning, marketers are aware that you are looking for quick results. They know you are looking for an easy and cool diet, and they are sure that many people will buy things if they simply add “Studies Show” somewhere in their product description. In fact, not all studies are equal. Their information has been manipulated and thrown completely out of context.
The media made so many myths to market their products, that most of the people forget how simple and easy weight loss really is.
Here are 8 common weight loss myths completely busted:
Myth 1: Breakfast Importance
Eating breakfast isn’t going to affect the speed or amount of weight you gonna lose. And it is not gonna boost your metabolism. This doesn’t mean that you should skip breakfast, the point here is eating or skipping breakfast is not that big of a deal.
For example, if you are eating 2500 calories per day its always gonna be 2500 calories. If you consumed 2500 calories including breakfast or skipped breakfast and still ate 2500 calories, you still ate 2500 calories on that day. Furthermore, there is no science to back this myth up, only nonsense studies that don’t prove anything.
Summary, if you like to eat breakfast you should eat breakfast, and if you dont like to eat breakfast dont eat it.
Note that you need to take in account proper macronutrient ratios and eat a diet based of 80-95% unprocessed nutrient dense food.
Myth 2: Carbs Food
This the oldest myth in health and fitness, but some people still think that cutting carbs is the only way to lose weight, in a way, it is true when you up protein and cut carbs you will lose weight. But in reality, all you are doing is reducing calories from fat and adding back a small amount of protein where the carbs were. Thus, you’re eating fewer calories, but the protein is a little more satiating than the carbs. The exchange of protein for carbs is more filling,
The truth is neither carbs or fat are bad for you, but the amount you eat of them. Also, consuming highly refined carbs leads to obesity. Because you will not be paying attention to the high amount of calories you’re consuming over the period of a day, week, and even a month.
Summary, high calorie, and low satiating foods combined with inactivity, thats where the problem is. It is not necessary to stop eating carbs to lose weight, just pay attention to your carb sources you are consuming. You can try to eat smaller portions of them or change them to a more nutrient-dense versions.
Myth 3: Fat To Muscle
Fat has an entirely different biochemical makeup. Meaning, muscle tissue, and fat are not interchangeable. Fat can only be used as energy or stored as one. It’s impossible to turn fat into muscle. What you can do is to lose fat in a weight loss phase, and then go on a lean muscle gaining phase where you regain muscle in place of fat.
Summary, Turnning fat into muscle is one of the most frustrating myths in the Health and Fitness industry. You can never directly replace one with the other. Therefore, dont be going on ganning fat hoping to turn it into muscle later on, it is a complete waste of time and pure BS.
Myth 4: Eating Before Bed Is Bad
You probably heard that when you eat before bed food stores as fat. Well, this not true, eating before bed will not make fat or whatsoever. As we discussed before, it’s all about calories and micronutrients for the day. The reason that this myth even started is that there were studies conducted on overweight people. These overweight people snacked the most at night, some even binged, but they all overate at night.
This doesn’t mean eating at night is a bad thing, it just means that their overall calorie intake was way too high and also the extra snacking at night contributed to the surplus of calories these people were in.
Summary, eating at night will not make fat, in fact, going to bed hungry is the number one cause of binge eating and purge syndrome. Eating at nigh is actually helpful for most people because nobody likes to sleep on an empty stomach.
Myth 5: Zero Calorie Foods
If a food or drink has less than 5 calories per serving, sadly, it is legal to put zero calories on the label. Almost every food or drink advertising 0 calorie doesn’t really have 0 calories. For example, a food that has 2 calories per serving, with 100 servings in the box. Thus, you will eat the whole box of this zero-calorie food, and you would have eaten 200 calories.
Zero calorie food does not exist, this is just manipulated info somehow approved by the FDA. Using zero calories on food labels is a great way to sell more.
Summary, Zero calorie products do have calories and can add up if you binge on them. You can still comsume zero calorie like water flavorings and green teas, they can make your lifestyle healthier and more fun.
Myth 6: Fat Is Bad
A lot of people think that eating fat will make you fat, and this not true. The thing is one carb is 4 calories, one protein is 4 calories, and one fat is 9 calories. this doesn’t make fat bad or that it makes you fat it just means that per gram, fat is twice as dense as a gram of protein or carb.
There isn’t any really bad way of eating, all you have to do is to look at the context of a nutrition statement before consuming it. It depends heavily on the amount and volume in food weight and size versus the calories in it.
The main reason why fat has a bad name is that some food sources are very low volume but contain a high amount of calories like peanut butter, cheese, and butter. For example, 2 tbsps (32 grams) of peanut butter is around 190 calories, 8 carbs, 16 grams of fat, and 7 grams of protein. On the other hand, a low-calorie food item like raw spinach leaves is about 7 calories per 32 grams, one carb, one gram of protein, and a bit amount of fat. Meaning that you need to eat 815 grams of spinach leaves to the same amount of calories as 32 grams of peanut butter.
Summary, fat will not make you fat, there is a lot more calories in oil, dairy, and butter than other foods. This doesn’t mean you sould avoid them, it just that you need to pay attention to how much peanut butter is on your giant tablespoon.
Myth 7: Carb Cycling Diet
Carb cycling can jump-start the metabolism. You simply can jump-start your metabolism using a carb cycling diet, and it doesn’t change it.
There are a couple of reasons that carb cycling became popular. The method used in carb cycling is that you can place your higher carb days like a high volume leg day. You can also use carb cycling to be in caloric deficit on some days and burn fat, and be on a caloric surplus on the other days, which will make build some muscle.
Summary, the thing is carb cycling diet can be very beneficial and has many diffrent uses and applications, but it doesb’t jump-start your metablism.
Myth 8: Lean Muscles/Shredded & High Reps
The problem with doing high reps exercises is that the higher the reps, the lower your intensity goes. For example, a 20+ rep sets aren’t at an intensity level of 90% or higher. Most of them are actually at about 50-75% intensity, which means you can do more than that.
The amount of energy you expend on a given exercise is based on total volume and intensity levels (weight x reps x sets + how close you get to max effort on every set).
Summary, just because you are doing high reps doesn’t mean you are going to burn more fat and calories than someone doing less reps, in fact, their exersice might be more intense than yours. High reps do have their place but they dont burn more fat.