- Myth 1: Protein is bad for you
- Bone loss – will not happen
- Kidney damage – will not happen
The Truth: Protein, even in large amounts, isn’t harmful to your bones or kidneys (unless you suffer from a pre-existing condition).
The Truth: As long as you do not overindulge, there is nothing inherently harmful about carbohydrates.
The Truth: If you stay in a caloric surplus, a low fat diet or a low carb diet or any diet will make you gain weight. Key is to have everything in moderation and you need have a balanced omega-3 and omega-6 fatty acids, and saturated fat won’t necessarily give you a heart attack. But remember that Trans fats are harmful and one must completely avoid them.
The Truth: Eggs are a great source of protein, fats, and other nutrients. Their association with high cholesterol and cardiovascular disease has been disproven by many studies recently. Many latest researches prove that Dietary cholesterol from egg yolk will not increase the cholesterol levels in our body and our liver has auto-balance mechanism to control the cholesterol in our body.
The Truth: Fears about red meat causing cancer are vastly exaggerated. Making healthy lifestyle choices (such as eating a balanced diet rich in whole foods, staying at a healthy weight, exercising, and not smoking) is more important overall than micromanaging your intake of red meat. Still, if you plan to eat less red meat, start with cutting out the kind that has been cured, smoked, or highly processed.
The Truth: Salt reduction is important for people with salt-sensitive hypertension, and excessive salt intake is associated with harm. But a drastic decrease in salt intake has not shown uniform benefit in clinical trials. Most people will benefit more from a diet of mostly unprocessed foods than from micromanaging their salt intake.
The Truth: Although some people are sensitive to wheat, the gluten content isn’t necessarily to blame, and other foods may also be implicated. Bread (or any other food) will not inherently cause weight gain unless its consumption puts you in a caloric surplus. Whole-wheat bread is claimed to be far healthier than white bread, but they aren’t that different, and neither contains high levels of fiber or micronutrients.
The Truth: HFCS and table sugar are very similar from a health perspective. Both of them are associated with many health issues when taken in excess and inappropriately . Although HFCS may sometimes contain more fructose, the difference is negligible.
The Truth: Supplements have their uses. Some people may benefit from supplementing specific vitamins or minerals. But supplements should complete a healthy diet — not replace it.
The Truth: With regard notably to vitamins, foods are not always superior to supplements. Based on one’s health condition, supplementing with certain nutrients like vitamins or minerals or amino acids in concentrated form seems to help improve the health and vitality.
The Truth: There’s little difference between fresh and frozen produce, nutrient-wise. Canned produce tends to undergo a lot more processing, but remember that cooking is a form of processing too. Overall, fresh and frozen produce might be more nutritious than canned produce, but eating enough whole-food fruits and vegetables is more important than how they were processed.
The Truth: Overall, the “natural” label isn’t tightly regulated. Importantly, neither the USDA nor the FDA defines “natural” in relation to the healthfulness of the food. In other words, a “natural” label doesn’t guarantee the product is healthful (though it might be).
The Truth: “Clean eating” is tough to define, as gurus don’t even agree on which foods are clean and which are not. Stick to the basics. Favor whole foods (but don’t feel like any small amount of processed foods will kill you), eat organic if you wish to and can afford it, and peel or wash all your vegetables and fruits.
The Truth: Focus on sustainable health habits, such as eating nutritious foods. Ample protein, leafy greens, and foods chock-full of vitamins and minerals are not just tastier than anything a “detox diet” has to offer, they’re also way better for you (and your liver detoxification pathways, ironically). A detox diet might make you feel better, but that’s usually because of the increased whole-food intake, not because any form of detoxification is taking place.
The Truth: Digestion does slightly increase your metabolic rate, but the frequency of your meals will have less effect on your weight than their total caloric content at the end of the day.
The Truth: You don’t need to eat breakfast to be healthy or lose weight. You should base your breakfast consumption on your preferences and personal goals. Feel free to experiment to see if you want to make skipping breakfast a habit. You may “break” your nightly fast at any time of the day based on your preference.
The Truth: Eating late won’t make you gain weight, unless it drives you to eat more. Resisting tasty, high-calorie snacks can also be harder after a long day.
The Truth: There’s very little difference between cardio in the fed or fasted state with regard to fat loss, muscle preservation, daily caloric intake, or metabolic rate. Therefore, what really matters is you. Some people feel lighter and energized when they do cardio on an empty stomach, while others feel light-headed and sluggish. Fed or fasted state: pick whichever makes you feel better.
The Truth: Unless you’ve been exercising on an empty stomach, you don’t need protein immediately after your workout, but you might benefit from 0.24–0.60 grams per kilogram of body weight (0.11–0.27 g/lb) within the next couple of hours. What matters most, however, is how much protein you get over the course of the day.
- Myth 20: Creatine will increase your testosterone but cause hair loss and kidney damage
- Testosterone increase – does not happen
- Hair loss – does not happen
- Kidney damage – does not happen
The Truth: Out of all the supplements out there, creatine is one of the most extensively researched. The vast majority of the evidence indicates that this supplement is safe for long-term use and is unlikely to harm your kidneys, cause hair loss, or increase your testosterone.
The Truth: There is no evidence that a food can possess negative calories, thereby directly contributing to weight loss. But foods typically categorized as ‘negative calorie’ items tend to be high in water and fiber, so their consumption may lead to weight loss because you consume less food overall.
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