Calories, carbs, cleanses… are you as confused by the diet world as we are?
Yep, even we get discombobulated by the constant barrage of diet “science”. And when we do, who better to consult than a dietitian!
If you’re struggling to separate fact from fiction, these expert dietitians are here to help bust some dodgy diet myths.
MYTH #1: A calorie is a calorie, no matter where it comes from.
Conventional wisdom says that your body treats all calories the same, whether those calories came from an avocado or a packet of Skittles. But the science shows that it’s not so simple.
“Calories from certain foods can evoke an entirely different metabolic response than calories from other foods, despite an identical calorie count,” says Marieke Rodenstein, dietitian, nutritionist and I Quit Sugar: 8-Week Program expert.
Indeed, the most detailed long-term analysis on weight gain (involving more than 120,000 people over 12–20 years) confirmed that improving food quality is more effective than simply cutting calories if you want to maintain a healthy weight.
“This is largely because different nutrients provoke different hormonal responses, and those hormonal responses determine, among other things, how much fat you accumulate,” says Marieke.
As we’ve always said, nutrients over numbers, people!
MYTH #2: You have to cut carbs to lose weight.
First we wrongly demonised fats. These days it’s carbs on the chopping block. But do you really have to give up pasta, rice, bread and potatoes to maintain a healthy weight? Dietitian and nutritionist Jaime Rose Chambers doesn’t think so.
“Carbs are our appetite regulator. Without them, our blood sugar levels drop and we feel starving and are more likely to overeat elsewhere,” says Jaime.
Instead of following a strict low-carb diet, Jaime recommends choosing good quality carbohydrates, including whole grains, veggies, fresh fruit and starches like sweet potato.
“It’s good to preserve a healthy relationship with carbs for long term weight management. Because we sure can’t live without them long term!” says Jaime.
Amen to that! Just off to make some sourdough toast…
MYTH #3: One size (or diet) fits all.
You don’t have to fit into a size zero or jump on the latest trendy regime to be perfectly healthy, says dietitian, nutritionist and IQS expert Natalie Bourke. Instead, it’s all about sustaining a realistic diet and listening to your body.
“There is no one diet that is optimal for everyone. Truth is, you are unique,” says Natalie. “Your needs can change depending on multiple factors in your life at different times. Be open to that change.”
But that’s no free pass to eat as much junk as you want. “The only one foundational nutrition rule that is always optimal is keeping your sugar intake low and just eating real food.”
Sounds pretty reasonable to us!
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