When people come and see me for their initial weight loss consultation and we talk about their nutrition, they often assure me that their diet is actually very healthy. Unfortunately, government advice on healthy eating hasn't exactly helped the growing obesity epidemic, because we now have an issue whereby a huge amount of people think they are eating healthily and in line with their weight loss goals, when they are actually way off the mark.
Below are 3 common fat loss diet misconceptions, and how to fix them..
Misconception 1: Eat your 5 a day.
In reality: 5 pieces of fructose packed fruit a day will sent your insulin levels soaring and your sweet tooth into overdrive, which can make staying on an even keel very difficult. It is very hard to fight the urges produced by chemical reactions in your brain, such as the release of calming serotonin after ingesting carbohydrates. Therefore, I have found it a lot more successful to limit fruit intake to a ratio of 4:1 vegetables to fruit. Plus, in order to obtain all the nutrients, fibre and sustinence you require on a daily basis, you should be shooting for 10 servings of veg and fruit per day, not 5. Pile 'em up!
Misconception 2: Brown bread is good for you.
In reality: Brown bread is better than refined white bread, but it is still packed with wheat and starchy carbohydrates, which are a surefire recipe for weight gain. The truth is that people don't get fat by eating too much protein, they get fat from eating too much sugar and too many carbs. Add to this fact that most of us have a degree of wheat intolerance, and that most bread toppings are calorie laden, and you're looking at a foodstuff that is geared right against fat loss. This also applies to pasta, rice, potatoes etc etc. A general rule of thumb is to limit starchy carbs to post training only, when insulin sensitivity is elevated and glycogen stores in the muscles are depleted. The rest of the time, fill up on lean protein and nutrient packed fruit and veg.
Misconception 3: Calories in vs calories out
In reality: By eating the right foods at the right time (see above) you can pretty much forget about calories. A study on boxers found that the group that ate six meals per day lost more fat than the group that ate 2 meals per day despite calories being equal. Therefore it is essential that you eat frequently, continuously adding fuel to your metabolic fire asit were.
Obviously it's important that you add the right fuel to your fire though! By feeding your body all the nutrients it requires through a good balance of proteins (which should be included at every meal, including snacks), good fats, and carbs primarily from fruit, veg and legumes, you'll find cravings for sugar and calorie laden carby foods decreases along with your waistline and, thanks to the higher thermic effect of feeding of protein (ie it takes longer to break down and requires more energy to do so) you'll stay feeling fuller for longer.
If you follow these simple tweaks 90% of the time, you'll soon see a shift from your fat loss plateau. Try it!
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