There are so many people in the world of fitness telling you what to do and what not to do, this is the true beauty of fitness, everyone has their own distinct opinion. A big reason for this is because everybody’s body works differently, what worked for your best friend may not work for you. It is important you familiarize yourself with foods that make you feel good.

Getting educated is also another way to combat all those myths out there, with so much content available today you will be able to bust so many myths on your own through some quick and easy research. This truly is the best way to figure out what is true and what’s not.

For now let’s check out some dieting myths that are out there today. Here are 15 dieting myths you need to know, enjoy!

15 Fad Diets Work Long-Term

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Fad diets simply do not work long-term. Fad diets normally require you to cut certain essential foods out of your diet, which may work short-term because of the cut in calories but when it comes to long-term they simply don’t provide your body with enough nutrients.

Those who use fad diets usually tend to have a “yo-yo effect” in where you’ll lose weight and then ultimately end up gaining it all back. At the end of the day it’s all about making healthy choices and following a nutritionally dense diet, following a cookie diet simply won’t cut it for long.

14 Diets Are Boring

Who said diets are boring? As a matter of fact did you know you can keep some of your favorite foods while dieting? One of the most effective forms of dieting is a flexible macronutrient diet which calculates how much protein, carbs and fats you should be eating per day. The beauty of this diet plan is the fact that you are able to create your very own diet plan, so if you want to add in that cookie, you can make room for it over the course of your day. It’s all about keeping track of your numbers and meeting your given requirements according to your goals. Remember to include some great nutritionally dense foods to aid you through your day. Don’t get sucked into a set diet plan, find one that is flexible and that works for you!

13 Fast Food Is Bad

Not all fast food restaurants are bad. It all comes down to being smart about the choices you make. There are some fast food restaurants that are quite healthy and also provide you with the full nutritional facts on every single item. Subway is a great example of this, they provide the full nutritional facts on every single item on their website. Chipotle is another great fast food option that does so as well. It’s all about knowing what and how much you are consuming, some fast food restaurants give you that option. If you’re on the go, some fast food restaurants can actually fill your needs quite nicely.

12 No Eating At Night

The effect of eating at night continues to be a very misunderstood concept. The truth is yes, nutritionally timing is important to a degree, but eating at night shouldn’t cause restrains to your diet. For example, if you train at night you must eat following your workout to fuel the work from your workout. Some actually believe that eating at night is more beneficial because the body can repair itself much easier and more efficiently while you sleep, causing room for more weight to be lost. It’s all about what you eat over the course of an entire day and not based on a snack you eat after 8 pm. Be aware of what you eat throughout the day, do not starve yourself at night.

11 Red Meats Are Fatty

No, not all red meats are fatty. Some meats contain high amounts of protein, zinc and iron along with a low fat content. These meats include pork tenderloin, extra lean ground beef and horse meat. Portion sizes are also key, pay attention to exactly how much you are getting in, use a food scale to do so.

10 Cheat Meals Are Forbidden

I’m here to tell you that cheat meals can actually help you while you’re on a strict diet. How so? Well, constant dieting will leave your energy levels at an extremely low rate, it will eventually cause your system to burn out. Having a cheat meal will regenerate your system causing you to burn even more with this added fuel into your body, look at it as a type of reefed for your body.

The human body craves junky fats, these fats also help mood alteration so cheat meals can not only help speed up your metabolism but can also help alter your mood. This is crucial and will help you start your week off on the right note (if you cheat Sunday’s). It is highly recommended that you incorporate a cheat meal once a week if you’re dieting intensely for long periods of time. Enjoy!

9 No Starchy Foods When Dieting

Not all starchy foods should be prohibited. Rice, is actually a great starch which provides you with a slow digestive carbohydrate meant to replenish your energy levels following your workout. Wild rice is a great rice which is low in calories and provides many nutritional benefits.

Some starchy carbohydrates are also great to consume following your workouts, they give the body additional fuel to recover. Brown rice, wild rice and oats are your best bets for starchy foods.

8 Consume Little Amounts Of Fat

Many women are very alarmed to the fact that one gram of fat contains 9 calories. Don’t let this factor scare you away, the truth is fats are essential for your well being, especially when you are on a low carb diet. It is normally recommended that 30-40% of your diet comes from healthy fats. A diet with low fat will simply make you miserable, fat is very important when it comes to mood alterations as well.

Be sure to have a well balanced intake of the main 3 types of fats including saturated, monounsaturated and polyunsaturated fats. Some great sources of fat include almonds, cashews, avocado, peanut butter and olive oil. Be sure to consume the amount your body requires according to your goals.

7 Protein Based Diet Will Bulk Me Up

So many of my female clients tend to freak out that an excess amount of protein will bulk them up, this is simply a genetic impossibility. In addition, your body needs a healthy well balanced amount of protein in order to function at an optimal rate. Ideally women should try and aim for 20-30 grams of protein per meal. Having protein will stimulate your metabolism and improve recovery leading to an improved opportunity to reduce body fat.

6 The System Of Counting Calories Always Works

You can classify counting calories under the list of fad diets. It will work for a certain period of time and then eventually fade away causing you to regain the weight eventually. The problem with counting calories is the fact that the calories you are getting are mostly empty calories. The key is to get nutritionally dense calories which will allow your body to constantly work quickly speeding up your metabolism allowing you to lose weight at a steady pace as opposed to a limited amount of time by eating empty calories.

If you’re thinking about using a counting system go for a macronutrient diet by counting your fats, proteins and carbohydrates per day. This system will help ensure your getting the proper fuels as opposed to counting calories which doesn’t care for what type of calories you are eating.

5 Carbs Are The Enemy

Contrary to beliefs, carbohydrates can actually help you burn as opposed to what many believe. The role of carbohydrates is to provide your body with fuel for your workouts. Without carbohydrates your system desperately looks for another fuel source and ends up stalling your progress. Getting in those carbs properly is all about timing. If you’re looking for some pre gym energy opt for a quick digestive carbohydrate like some fruit candy. However, if you’re looking for something to replenish your energy following your workout opt for a slow digestive like rice or oatmeal. Slow digestives are also key in the morning allowing you to stay full for longer periods of time.

4 Supplements Serve No Purpose

Some supplements do in fact serve a purpose. The purpose of supplements is to help enrich your diet and aid any type of deficiencies you might have. So if you’re not getting in enough Omega-3’s, using a fish oil supplement can help fill that void.

Protein shakes are also an important supplement, it can help speed up the protein recovery process after your workout. This is especially important for those of you that struggle to eat protein enriched meals. Using supplementation can facilitate this problem.

It is important to remember that with a strong nutritionally balanced diet, supplements are not necessary. Though keep in mind that they help enrich your diet and can also save you some time in the process as opposed to always eating whole foods.

3 Fruits Are Bad For You

There seems to be some confusion surrounding the impact of fruits in a diet. Don’t be confused any longer, fruits contain a tremendous amount of vitamins, fiber, potassium and minerals that will only enrich your diet positively. Blueberries, citrus fruits, cranberries and strawberries are considered the top fruits containing phytochemicals that provide added health benefits.

Fruits are vital for the body’s maintenance. They can also reduce the risk of many diseases such as heart disease and certain cancers. Don’t neglect fruits.

2 Under Eating Is Better Than Over Eating

This could not be more incorrect. Spreading out more meals throughout the day can actually be more effective in boosting your metabolism and causing your body to be in a constant burning state.

Under eating results in no benefits whatsoever, according to research, skipping meals can actually increase belly fat storage and increase the risk of insulin resistance because of a slowed down metabolism. Your body needs fuel in order to change within, and without the proper amount of fuel, no change will occur and you will only damage your body. Under eating also links to problems psychologically such as low self-esteem, lack of control in life, depression, anger, anxiety and loneliness.

1 It Is Ok To Eat Endless Amounts Of Healthy Foods

Always keep in mind that you must portion your food even if it is considered healthy. For example in 100 g of avocado there is 15 grams of fat. Mixed nuts also contain 16 grams of fat in only 30 grams. Portioning your foods is key, the best way to do so is with a food scale. Using a scale and seeing exactly how much you need to eat will benefit you greatly and ensure you’re in taking the required amounts your body needs. A scale is a must-have in order to familiarize yourself with exactly how much you need, this can be the difference in finding that fine balance and not over or under eating.

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