You can Google your way into an endless pool of information when it comes to eating and living healthy a healthy lifestyle. Not to mention, there are old wives tales on eating healthy that we all abide by and never question. But what no one tells you 9 times out of ten is: a) the truth and b) you need to trust yourself and your body. Search no more! We are here to help you debunk the four most common healthy eating tips, that don't really stack up!
We've heard it all before, a calorie is a calorie. Enter "tip" #1 - All calories are the same!
FALSE, FALSE, FALSE!
Carbohydrates, proteins and fats, oh my! They are your macronutrients and most important pieces of a person's diet, they all have different calories associated with them.
For example: 1-gram of a carbohydrate or a protein equals 4-calories, while 1-gram of a fat equals 9-calories. So a simple rule of thumb, if you want to watch your caloric intake, cut back on fat, you'll get a bigger bang for your buck.
Next up! Eat whatever you want, as long as it is in moderation.
This is a slippery slope to go down.
Two things must ring true for people to enjoy "everything in moderation."
First, you must have self control and understand portion sizes, that includes reading nutrition labels and following them.
Second, you must eat a very balanced diet throughout the day including the appropriate amount of fruits and vegetables as well as healthy choices in carbohydrates and lean proteins. If you do not feel confident in any or all of these things, learn more and then you can practice moderation!
This might be your favorite daily task, hopping on the scale everyday to make sure you are 'being healthy.'
If you want to keep your sanity, don't jump on the scale everyday.
As women, our weight can fluctuate by 2 - 5-lbs per day due to fluid retention, exercise, bowel movements, and our menstrual cycle. Not to mention, if you have a day where you indulge a little more and have a large amount of carbs and high-salt foods, you won't gain weight in a day, but you will retain wait, boosting the number on the scale.
If you are making a commitment to weight loss, avoid the unnecessary stress and check it once a week. If extra pounds consistently show up on the scale for 2-weeks or so, after working on your diet and exercise, it may be worth seeing a medical or nutrition professional for some guidance on adjustments.
How many times have you read, breakfast is the most important meal of the day, it jumps starts your metabolism! Well, this long given advice, has recently been refuted.
Now researchers are finding that there may be no difference in weight loss between groups that eat or skip breakfast.
However, consistently skipping breakfast, after a period of long fasting (example: while you sleep), does affect your metabolism over a long time. Prolonged fasting of this nature leads to increases in blood pressure, insulin levels, triglycerides, LDL levels (bad cholesterol) and decreases in HDL levels (good cholesterol).
The best advice here is to listen to your body and do what works best. If you typically eat breakfast, keep doing it and make sure its a combination of fiber rich carbohydrates, lean protein and beneficial vitamins. If breakfast isn’t your thing, it’s probably fine to skip it, just eat smart the rest of the day.
If you have more questions or confusions, let us know and we will happy to give you the truthful 411 on all things healthy, manageable and of course, delicious! You can also learn a whole lot more by participating in any of our WiO Wellness packages. Check them out here.