There are thousands of worst nutrition advice that we get from many dieticians and people who are into fitness. In addition, this is because of the less or partial knowledge about health & fitness. Furthermore, people start believing anything that they hear without doing any research on that particular topic. Before believing anyone, keep in mind to do a small research on that topic. In this article, you will get to know about all nutrition advice which is a myth.
Here are the top 10 worst nutrition advice
You don’t need a vitamin if you’re overweight
Multivitamins are equally important for lean as well as bulky people. In fact, the main purpose of multivitamins is that they help us to fulfill our daily micronutrient requirements which are not possible with our regular diet. Both skinny, as well as fat people, require vitamins for better skin, nails, bones, and eyes. To clarify, your body weight has no relation to vitamin intake as it is one of the common nutrition advice.
Don’t combine foods
Many people say that if you combine foods, then it becomes difficult for your body to digest them. To demonstrate, our body is efficient enough and works well, producing enzymes to do this. It is very important to have a combination of Protein, Carbs, and Fats so that our body gets each nutrient in the right amount.
Eat 6-7 meals a day to gain weight
It is another common and worst nutrition advice. Gaining or losing weight depends upon your total calorie intake per day. If you are on a 3000 calories diet, then it is recommended to have 6 meals of 500 calories each. But it is difficult for people who are working in offices or who are a student to have 6 meals a day, so taking 3-4 meals with high calories will do the work.
Eating fat will make you fat
Fat is a macronutrient and is equally important as protein and carbs. Fats are of 2 types; Saturated and Unsaturated. The daily limitation of saturated fats should be less than unsaturated fats. A person who is on a 3000 calorie diet should consume 600 calories from fat (i.e. 66 grams).
You can eat whatever you want as long as you exercise
Eating a balanced diet is equally important for people who work out and people who do not. Eating junk food and doing workouts will not make you fit. A cheat meal can be done once a week or once in two weeks depending upon your cravings. But if you have serious goals, then you will not get cravings at all.
Cut dairy products if you want to be healthy
Dairy products are equally important for vegetarians as well as non-vegetarians. For vegetarians, it helps to complete the protein intake per day which becomes difficult to fulfill. People with lactose intolerance can add almond or soy milk which is also a good source of protein.
Eating more than 4 eggs a day is harmful
Eggs are the cheapest and a lean source of protein available everywhere. Egg whites do not harm your body as it only contains protein. If you eat whole eggs, then 2-3 whole eggs should be your limitation per day. Egg whites can be eaten according to your daily protein intake.
Avoid carbs at night
It is another worst nutrition advice that we get. Eating carbs at night can boost serotonin, which will convert into melatonin and help support a healthy night’s sleep. We should focus on slow-digesting carbs as it gets absorbed slowly by our body which will not spike our insulin levels. Fast digesting carbs like white rice should be avoided at night.
The sugar in fruit is just as bad as candy
The sugar present in the fruit is natural sugar and sugar in candy is artificial sugar. Both the sugars are far different from each other. The fruits with a higher glycemic index will spike your insulin levels than the fruits with low GI. Unlike candy, fruits provide you with vitamins, minerals, fiber, and flavors.
Eat less food to lose weight
This is a very common mistake done by many people who are into fat loss or weight loss. Eating less food will make you weak internally and it will be difficult for you to do day-to-day activities. For weight loss, just be in a calorie deficit and keep track of your macros. Protein intake should be higher than carbohydrates.
All the 10 points mentioned above are the most common nutrition advice that most people think is true. Having proper knowledge of anything is very important.
- Multivitamin is equally important for everyone.
- Every meal should have a proper combination of Protein, Carbs, and Fats.
- It is not necessary to have 6-7 meals a day.
- Eating fat will not make you fat.
- A properly balanced diet is very important
- Dairy products are not unhealthy.
- Egg whites do not have any side effects.
- Carbohydrates can be taken at night.
- Sugar in fruit is different from sugar in candy.
- Eating less food does not mean that you will lose weight.
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