In the pursuit of healthy weight, many individuals encounter numerous myths and misconceptions about weight management. These myths often oversimplify the complex mechanisms involved in achieving and maintaining a healthy weight. In this blog post, we’ll delve into some prevalent myths and provide evidence-based insights to help you navigate the often confusing world of weight loss.
Myth #1: Calories are just numbers.
One common misconception is that weight loss is solely about counting calories. However, not all calories are created equal. The source of calories matters, with nutrient-dense foods like fruits, vegetables, and whole grains offering essential vitamins and minerals. These foods are not only more filling but also provide much needed fibre. Additionally, the science of weight loss has highlighted factors such as hormonal fluctuations, stress, sleep, and exercise can impact appetite and metabolism, emphasizing the need for a holistic approach to weight management.
Myth #2: Spot reducing fat is possible.
When it comes to dispelling diet myths, this is a big one. Despite the desire to target fat loss in specific areas, it’s crucial to understand that spot-reducing fat is not feasible. Genetics, gender, exercise, sleep, and muscle mass play a significant role in determining the location of fat loss. A comprehensive approach that considers overall health is key to achieving sustainable results.
Myth #3: Cutting out fats equals weight loss.
This diet myth reared its head during the low-fat craze in which food companies removed fat from snack products and instead incorporated additional sugars to compensate for the lack of taste from the missing fat.
It’s true that one gram of fat has more than twice the number of calories than a gram of protein or carbohydrates. In theory, cutting down on this nutrient makes it easier to maintain a calorie deficit. However, avoiding dietary fats will not necessarily help you shed unwanted weight. In fact, it may actually have the opposite effect.
It is important to remember that fats have a higher satiety value than carbohydrates which means that they can keep you fuller for longer and therefore they may lead to a lower overall energy consumption. Healthy fats like those found in nuts, avocados and olive oil help to keep you feeling fuller for longer whereby, sugar may cause spikes in insulin levels making us hungrier and in turn carving more sugar from carbohydrates and other unhealthy foods. Additionally, healthy fats can be beneficial to our metabolism by supporting hormone production, energy function, brain and joint health.
Myth #4: Carbohydrates make you gain weight
Do carbohydrates make you gain weight? No, in fact, some carbohydrates require extra water for storage which is why they’re often associated with weight gain. The truth is, that it does depend on the type of carbohydrate that you are consuming.
Carbohydrates are an essential part of a balanced diet and we use carbohydrates for energy production. The key is choosing the right types of carbs—opt for whole grains, fruits, and vegetables instead of refined carbs that don’t provide any additional nutritional value…like lollies for example. Opting for fibre rich, complex carbohydrates will help with satiety and help support healthy gut function.
During Phase 1 of our program, you are asked to limit your carbohydrate intake for best results. The protocol is carefully designed to switch your body from burning sugar or glucose to burning fat.
Myth #5: Eating Healthy is Expensive
Healthy eating doesn’t have to be expensive; I think it is a big diet myth misconception that many people carry. At the end of the day if you spend some time at the local farmers market buying fresh produce it will go a lot further in supporting your weekly meal plan goals than stopping at your local MacDonalds which these days can actually be quite expensive and obviously will only feed you for that one meal.
Cooking in bulk may be a good option as a cost saving as well as opting for frozen fruits, vegetables, meat and fish can be a great way to reduce the cost of healthy foods. Additionally, grains, beans and pulses are relatively inexpensive and can be versatile to boot. Where possible, opt for canned beans and pulses and dried grains for the most cost-efficient ways of purchasing wholefoods.
Myth #6: Exercise is the only way to lose weight.
While exercise is vital for overall health, it’s not the sole solution to weight loss. A combination of a healthy diet and regular exercise is the most effective way to lose weight. Keeping in mind that weight loss without paying attention to what is going into your mouth would be extremely difficult. The saying “you can’t exercise your way out of a bad diet” holds true. Exercise can also be quite versatile, it does not have to be about lifting heavy weights…it can also be a form of exercise instead that you really enjoy like walking, or yoga, basically anything that gets you moving and makes the journey more sustainable.
During your weight loss phase of the hCG plan, your primary focus will be on what you eat and how much you eat. As you progress, it is optional to add some gentle movement, like walking, yoga or stretching for both the health benefits and stress relief.
Debunking these weight management myths and focusing on the science of weight loss is essential for fostering a more informed and realistic approach to achieving a healthy weight. By understanding the complexity of factors involved and adopting a holistic lifestyle approach, individuals can embark on a sustainable journey towards better health and well-being. Remember, it’s not just about the numbers on the scale but about cultivating a balanced and nourishing lifestyle.
Liza Brunell
Adv Dip Health Science Naturopathy,
Nutrition
