It's that time of year after the holidays were you ate too much, drank too much and probably didn't workout a whole lot. January is the month for diets and detoxes. If you're confused on where to start with your nutrition, have a read. Here are some of the top diet myths debunked:
Carbs are bad for you. I hear this one all the time. Sometimes in my plans I include caloric intake and how many grams of carbs, protein and fat someone should be eating for their goals. A lot of times people are surprised at the amount of carbs I suggest. Carbs are our bodies preferred source of energy. Going too low carb can effect your mood, hormones and energy levels. So don't be afraid! I know ketogenic and paleo diets are all the rage right now but don't cut out entire food groups. It is not maintainable long term and can lead to disordered eating habits.
You should supplement with a multivitamin. Not necessarily. When I was in school, I remember reading an article about the downside of taking a multivitamin and it actually can have negative effects (such as making you crave certain things or even gainweight). Aim to get your nutrients from your diet and supplement as needed.
People are overweight because they eat more calories than they burn. Calories in = calories out is a common myth. While there is truth to the law of thermodynamics, weight gain can be caused by more than just eating too much. Hormonal imbalances, gut issues, emotional eating and stress can all contribute to excess weight. If you count your calories and have trouble loosing weight, book in a with a nutritional professional to help diagnose underlying issues that could be causing you to hold on to excess weight.
You should eat protein immediately after working out. It is more important to get in enough protein throughout the day, rather than directly after your workout. So are your muscles not going to recover and grow if you don't down a protein shake right after? Nope.
You need to eat every 2-3 hours. If you have issues with blood sugar levels, eating every couple of hours can help stabilize this, only however if you are eating a properly balanced meal. If you are eating bagels and muffins every 2 hours, this will not help. I personally like eating larger meals during the day and I eat only when I am hungry. This lets my true hungers cues set in and gives my digestive system a rest in between meals instead of being constantly worked. I also feel more satiated with bigger meals and don't think of food as often. We are all different so what works for one may not work for others.
It’s healthier to be a vegetarian. Eating plant based is definitely the way to eat but after talking to many health professionals, including quality sources of animal products can be important to maintaining energy levels and keeping hormones in check. Look for organic, grass fed and free range products. As with anything, eat in moderation. There is no need to eat chicken 3x a day.
Nutrition is a complicated subject but it really doesn't have to be! If you need help getting your nutrition and health back on track, message me to see how we can work together towards your wellness goals!
Happy New Year!