What Are Common Nutritional Myths?
Diving into the world of nutrition, we’ve gathered insights from top health professionals to debunk common dietary misconceptions. From a Registered Dietitian explaining why eating late doesn’t necessarily lead to weight gain to a Clinical Nutritionist’s take on the importance of fats, here are the top four nutritional myths and the reasons they might be misleading.
- Eating Late Doesn’t Cause Weight Gain
- Calorie Counting Oversimplifies Weight Loss
- Eight Glasses of Water Not Mandatory
- Fats Are Essential, Not Unhealthy
Eating Late Doesn’t Cause Weight Gain
Eating after 7 p.m. leads to weight gain.
Many clients fear consuming calories before bed because they have been told for years it leads to weight gain. However, we know through research that it all comes down to total calories consumed per day as opposed to the timing of calories. We do often see nighttime snacking as a time where calories consumed will exceed calories burned per day, as this is a time where mindless eating occurs. There are many clients who work late or exercise in the evenings and do need to consume a meal after 7 p.m., and I always advise them to eat a balanced meal to round out the end of their day.
Allison Wade
Registered Dietitian, Cssd, Case Specific Nutrition
Calorie Counting Oversimplifies Weight Loss
Hello,
As a health expert, I’d like to address a common nutritional myth that has been widely misunderstood: ‘Calories in, calories out’ is the only factor that matters for weight loss.
This myth implies that the secret to losing weight is as simple as eating fewer calories than you burn. It is true that for a person to be able to lose weight, they should have a deficit in their calories; however, this simplification leaves out crucial factors that can influence an individual’s ability to lose weight. For instance, certain health conditions, hormonal imbalances, genetic factors, and metabolic adaptations may all affect one’s ability to lose weight, even when following a strict diet.
Additionally, relying solely on calorie counting leads to choosing low-calorie foods with few nutrients over high-calorie foods with more nutrients. Thus, this method promotes unhealthy eating habits and does not provide for sustainable nutrition.
Successful weight-loss strategies must reflect considerations relating to individual differences in metabolism and health status; adequacy of nutrient intake; and sustainable food patterns. Rather than focusing on calories alone, concentrating on a well-balanced diet including various nutritious foods can help individuals achieve a healthy and sustainable loss of weight.
Best Regards,
Akanksha Kulkarni
Health Expert
Akanksha Kulkarni
Health Expert, Prowise Healthcare
Eight Glasses of Water Not Mandatory
The myth that you need to drink eight glasses of water per day is misleading. There is no scientific evidence to support that specific amount. The amount of water needed varies based on health, activity level, and environmental factors. Most people meet the majority of their fluid needs through beverages other than water and moisture in foods. Thirst is the body’s mechanism for signaling the need for fluids. Drinking water when thirsty is usually adequate to maintain proper hydration. Precise fluid intake targets are unnecessary, and potentially excessive fluid intake can be harmful by disrupting electrolyte balance. Focus instead on listening to your body’s thirst and drinking to quench that thirst.
Huma Shaikh
Dietitian and Health Advocate
Fats Are Essential, Not Unhealthy
One of the most common nutritional myths I’ve come across is: “Fat is bad!” This is misleading because consuming fat doesn’t mean you’re adding fat to your body. Over the past decade, fats have gotten a bad rap, leading to an increase in “low-fat” and “fat-free” products on grocery shelves.
However, fat isn’t bad at all. We actually need fats in our diets because they’re vital for absorbing essential vitamins, supporting hormone production, and making up all the cell membranes in our body. When it comes to eating fats, the goal should be to boost your intake of unsaturated fats (like oils, avocados, and nuts) while reducing your intake of saturated fats (such as butter and margarine).
Renato Fernandes
Clinical Nutritionist, Saude Pulso
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