Have you ever wondered how someone could be eating fruit and not be gaining weight?
Or what about ‘those’ people that eat oatmeal (carbs, oh my) in the morning? How can they possibly be controlling their weight?
It’s ideas like these that need to stop once and for all.
In this article, I’m going to uncover 5 nutrition myths and tell you exactly why they aren’t going to make you fat.
Let’s have at it.
Myth 1) Fruit Will Make You Fat
Read that headline again.
One more time.
Unfortunately, there are still some people that truly believe fruit will make them fat.
Because of the sugars, the fructose, and the carbs.
Luckily for us, fruit is not only delicious but nutritious as well.
Sometimes when people who are too smart for their own good write books and stuff spewing nonsense like fruit will make you fat, I can’t help but feel sad.
Fruit is literally one of the best pieces of food you could eat and here are people telling other people not to eat it because they’ve made up some bologna about fat gain and insulin and fructose.
But please, for the love of everything holy, eat your fruit and eat it plenty.
- generally low in calories
- full of vitamins
- packed with fiber
Besides being absolutely delicious, many fruits are super low calorie for their serving size. Watermelon only contains 136 calories for 1 pound of goodness.
1 whole freaking pound!
A whole cup of blueberries is only 83 calories. Strawberries, only around 115 calories for an entire pint.
These calorie amounts are incredibly low considering how filling and delicious fruits are.
And since we know we should be eating less calories if our goal is fat loss, fruit seems like the perfect option.
And it is.
Of course some fruits contain more calories than others, but overall fruit is 100% perfectly fine to eat.
I’d even go as far to say that if people ate more fruit they’d weigh less.
Because nobody ever got fat from eating fruit.
Myth 2) Eating At Night Will Make You Fat
Newsflash, you can only eat between 8am and 7pm.
If, however, you eat anything after 7pm you will get fat.
I thought this school of thought was over with back in the early 2000s.
The common rationale behind this thinking is that if you eat at night, usually late at night, those calories will just sit in your stomach and won’t be burned off. Thus making you gain weight.
To a certain degree, this is partly true. If you eat late at night you may end up weighing more the following morning. But that doesn’t mean you necessarily gained body fat.Water retention, total calorie intake, hormones, bowel movements, and the physical amount of food in your stomach can affect the weight on the scale.
Let me provide you a quick example.
Jane eats the typical breakfast, lunch, and dinner every day. On average she eats around 1700 calories throughout the course of the day and has dinner around 5:30 or 6 at night. She works out regularly and sleeps about 8 hours a night.
Susan prefers skipping breakfast and likes to eat a late lunch and then a large dinner around 8:30 or 9 night. She also averages 1700 calories daily. She also averages 1700 calories daily, works out regularly and nabs about 8 hours of sleep a night.
Because their total caloric intake is relatively equal, they should both expect to lose about the same amount of weight.
Jane wouldn’t be expected to lose more weight just because she stops eating sooner than Susan. And Susan isn’t expected to gain weight because she eats her meals a bit later than Jane.
It all comes back to calorie balance and energy expenditure.
You can eat at night and not gain fat. 7pm, 8pm, 9pm, midnight, it doesn’t matter. The key is making sure you’re in a calorie deficit.
If, however, night time eating causes you to overeat an extra 1000 calories, then yeah, you will gain weight.
But in the context of a normal diet and one focused on a slight calorie restriction, eating at night will not make you fat.
Myth 3) Eating Carbs in the Morning Will Make You Fat
If it’s not eating at night that makes people fat, then it must be the morning, right?
Some people believe eating carbohydrates in the morning causes them to store more body fat and gain weight.
Whenever you eat carbohydrates your body secretes insulin (provided you aren’t Diabetic), which is very important for muscle growth, but is responsible for fat gain as well.
However, unless your insulin levels are chronically elevated from slamming down an excess amount of carbs all day long for a long period of time, carbohydrate consumption in the morning can be very beneficial for weight loss.
So that oatmeal your momma used to tell you to eat when you were a kid can actually be a good thing. If you like carbs in the morning you should know that within the scope of a healthy diet and your own calorie targets, they will not lead to fat gain.
So enjoy your eggs and toast, or fruit, or oatmeal.
Myth 4) Too Much Protein Will Make You Fat
Let’s say you normally eat 150 grams of protein per day, on average.
And, you like to spread out your amount of protein through 5 meals.
So usually you’re consuming about 30 grams per meal.
But one day at work, you get called into a meeting right around lunch time and you’re unable to eat so you have to skip that meal.
Then, at the next meal, you decide you’re going to combine your protein amounts which will give you around 60 grams in one sitting.
Is that going to make you fat?
It’s simply not true that eating a certain amount of protein at one meal is going to cause you to gain weight. The only scenario where this would be the case would be if eating an extra ribeye steak (or any source of protein) puts you well over your calorie goal for the day. Then you’d probably gain some weight.
But doubling up your protein amounts or eating more than the average person does protein wise is not going to make you fat.
Continue to enjoy your protein and be sure to aim to have the same amount every day.
Myth 5) Sugar Will Make You Fat
You may have read things by these gurus out there that say sugar will make you fat and sugar is the cause of obesity and basically sugar is the devil.
Let’s put it this way.
Sugar alone isn’t going to make you fat. Don’t believe me, check out this guy below who basically ate twinkies and junk food and lost 27 pounds. Click the image for the full article.
It’s impossible to simply look at something such as sugar without looking at the overall context of a person’s diet.
Personally, I think it’s silly just to say that sugar is bad and that you shouldn’t eat it.
Sugar, which is found in carbohyrate containing foods, has calories just as do protein and fats.
Taken into the right context, sugar can be perfectly fine to include within your diet as a whole. Now I’m not recommending you follow a similar diet to the professor above (although his health markers did improve). But what I am saying is that there’s no need to blame sugar for weight gain.
It’s often more than sugar and can include lifestyle factors, relationships, activity levels, income levels that lead to weight gain.
It ain’t sugars fault.
Damn, I could go for some Ben and Jerry’s right about now 😉
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