Nothing drives me crazier than seeing and hearing people be misinformed when it comes to nutrition.
In fact, it is dangerous that so many of us have been fed diet tips that are categorically wrong, have no context and are often purely designed to sell a rubbish product.
I hate the word diet as it is synonymous with a short term solution and something that is never sustainable. if you want it to work long term, it needs to involve real food and it needs to be something you can maintain forever.
We all need to stop looking for a quick fix or magic bullet that simply does not exist.
With this in mind, here are 5 pieces of diet advice I constantly see, hear and read that are absolute garbage.
Carbs are the enemy
Carbs get a pretty bad rap when it comes to weight loss, especially when diets like keto really grew in popularity. You don’t need to cut carbs out altogether if you want to lose weight and in fact, I highly recommend that you don’t.
Carbs are a macronutrient that give us energy, they’re our bodies preferred fuel source and complex carbs contain fibre and release energy slowly to keep our blood sugar levels stable.
The 28 by Sam Wood approach to carbs is all about balance. We enjoy bread, pasta and rice, we just make sure we focus on complex, good quality carbohydrates that form part of a healthy, balanced diet.
You can out-train a bad diet
Unless you’re an endurance-based athlete or you train for hours every day, you’re probably not burning as many calories as you might think.
Especially if you sit at a desk from 9-5. Regardless of whether or not you smashed a morning HIIT session, if you then sit for the remainder of the day and make multiple trips to the pantry for a Tim Tam, you probably won’t be in a calorie deficit.
Shake diets are healthy
The reason shake diets work, short term is that they’re extremely low calorie. However, you’re usually not losing fat.
These quick fixes result in a loss in water weight and often muscle too which sucks people into thinking that they’re the perfect solution.
In many instances, you end up putting the weight back on… and then some.
Mindless snacking can absolutely hold you back from achieving your weight loss goals, however eating small, healthy snacks can be a great way to curb your hunger, keep a handle on your portion sizes and encourage you to make better food choices
If you avoid snacking and end up completely ravenous, you’re far more likely to overeat at your main meal times or give in to less healthy options.
Fat makes you fat
The sugar industry did a great job in hiding the starring role sugar plays in weight gain, amongst other negative health effects.
Instead, fat became the enemy and clever marketing tools drilled into us that going low-fat was the way to go. That simply isn’t true. Low-fat options go through additional processing to make them ‘low fat’.
This often involves adding sugar or other additives to replace the flavour and mouthfeel of the fat. Good fats promote satiety, releasing hormones that give you that satisfied feeling and stop you from overeating.
All of these popular, quick-fix solutions never work long term. They’re restrictive, they’re not enjoyable and they’re simply not sustainable.
The good news is that you can lose weight, keep it off and actually enjoy the process without needing to go on a diet. Eat real food, be mindful of your portion sizes, move your body every day and remember- food is to be enjoyed, not counted.
For more tips on home fitness and nutrition, check out 28 by Sam Wood. 28 minutes a day and all you need is your phone. Join the complete at-home training, nutrition and mind program.