17 (false) myths about food

1. 17 (false) myths about food
Is breakfast really the most important meal of the day? When is it best to take protein? Does
eating little and often increase metabolism? Discover expert answers to the most common
beliefs about proper nutrition
1. Breakfast is the most important meal
of the day
"Cereal manufacturers invest a lot of money to convince the public of this statement - says
personal trainer Hendrick Famutimi - but in reality, by taking enough nutrients before and
after training, the body will still take what it needs". Eating a light breakfast and replenishing
energy at lunchtime is still an effective strategy. The same is true for those following 16:8
intermittent fasting.
More than breakfast, studies on maintaining a healthy weight point to the fact that people
with a higher BMI have a tendency to eat later in the day as an important factor. So what can
make the difference? Introducing calories in daylight hours. A study by the University of
Pennsylvania found that those who ate without respecting their circadian rhythms had higher
blood glucose, cholesterol and triglyceride values.
2. Cutting carbs is the best way to lose
weight
Carbohydrates have become synonymous with bread and pasta but, to tell the truth, they
can be found in many other foods such as vegetables, oats, legumes. Carbohydrate
consumption is often singled out as responsible for being overweight, but body composition
is influenced by many factors, including stress and sleep, not just the passion for pasta.

2. So what is the reason for this confusion? Eating carbohydrates raises blood sugar levels and
triggers the release of insulin, which in turn controls fat stores. This is completely normal,
and if you give your body the right amount of energy to meet its needs, you will not gain
weight. Runners' physiques require a lot of carbohydrates.
There are people who lose weight on low-carb diets, "but cutting out carbs, like any other
food, can lead to a calorie deficit," says Famutimi. On the other hand, there are very healthy
people who eat it in quantity: only four percent of Japanese individuals are classified as
obese despite rice and noodles being the mainstays of their diet.
3. If you eat carbohydrates after 18.00,
they will be stored as fat
"Some think that eating carbohydrates before going to sleep has a negative effect - says
Famutimi -, but it doesn't work like that". He treats energy levels a bit like a checking
account—what's really important is how habits roll out over the course of a month. And an
excess is an excess at any time. Then, if late afternoon is your favorite time to get moving, a
well-balanced dinner will bring you many benefits. "I advise my clients to have
carbohydrate-rich meals after exercise," she adds. "That's when the body requires these
nutrients."
4. Excluding dairy products causes a
calcium deficiency
Dairy products are often proposed as an antidote to certain health problems such as
osteoporosis. And for the 40 percent or so of adults who have no trouble digesting milk, dairy
products offer several benefits: They're a source of vitamins D and B12, phosphorus and, of
course, bone-healthy calcium. But foods such as tofu, soy milk, bok choy, savoy cabbage
and some types of beans, nuts and seeds are also rich in calcium. In other words, go ahead
and eat dairy products if you like them, but you can get calcium from many other foods as
well.

3. 5. Raw food diet is best for absorbing
nutrients
In fact, overcooking or processing foods can strip them of nutrients, but it's best not to eat
everything raw. Cooking actually increases the bioavailability (the ease with which the body
can extract and use nutrients) of lycopene and beta-carotene, health-friendly nutrients found
in red and orange colored foods such as tomatoes, carrots, sweet potatoes or leafy greens
like spinach. Also, combine foods that contain fat-soluble vitamins such as A (tomatoes and
carrots), D (mushrooms), E (asparagus and cardoons), and K (cabbage, broccoli and
Brussels sprouts) with fats such as olive oil. olive or butter, helps the body to better
assimilate nutrients.
6. To get more muscle just add protein
"Our bodies can't build protein from scratch, they have to get it from food," says sports
nutritionist Sinead Roberts. "Protein is essential for muscles, but it's not just the only
ingredient useful for muscle growth."
"The process is largely regulated by a molecule, mTORC1, which is activated during
strength training. To stay activated, it needs energy, i.e. calories." A diet rich in lean meat
and vegetables alone is not enough. In addition to protein, you need to eat enough in
general. "The research compared 'simply' protein foods, such as egg whites, and more
complex foods such as whole eggs, which also contain fat and additional micronutrients -
explains Roberts -. The results show that some complex foods may be more effective in
promoting protein synthesis in muscles".
7. Protein is needed immediately after
training
The digestive system is smarter than we think: it is able to absorb and store amino acids and
then make them available when needed by the muscles. According to an article in the
Journal of the International Society Of Sports Nutrition , up to four hours can pass between
meals before and after a workout without impeding muscle repair and rebuilding. "It can take
hours for the body to go into a catabolic state," says Famutimi.

4. 8. Never eat high glycemic index
carbohydrates
"It all depends on the context," explains nutritionist Steve Grant. The glycemic index (GI) is a
system that ranks carbohydrate-containing foods based on how they affect blood sugar
levels, but combining carbohydrates with protein, fat and fiber blunts the glycemic response.
A roasted potato in its skins might score high, but a dollop of tuna salsa and a dash of
avocado will bring its glycemic index back to normal. Also consider the characteristics of
your training program. "In some circumstances, high-GI carbohydrates may be fine," Grant
says, "particularly if you want to replenish your glycogen stores post-workout." The same
goes for the "full" before and during training.
9. The right superfoods work wonders
Some micronutrients support healthy metabolic function, but a dollop of apple cider vinegar
won't magically melt away excess fat. At best it will help with blood sugar balance and
satiety. "It used to be believed that taking a tablespoon of coconut oil before a workout would
help burn more fat," says Famutimi. But that's a misleading statement. Medium-chain
triglycerides (MCTs) -- the fats in coconut oil -- appear to improve fat oxidation, but these are
marginal benefits. And they don't compensate for ingesting a spoonful of oil.
10. Giving up sugar, dairy products,
cereals, caffeine, can help detoxify
Detox from what? In 2002, independent researchers surveyed ten companies involved in the
detox industry and found that none of them could name at least one toxin it claimed to
eliminate. In the past twenty years the situation has not improved. "The word 'detox' is
overused," says Grant. "While I can agree that we're exposed to a very large number of
toxins, I wouldn't call cutting back on sugar, dairy, and so on a detox."

5. Avoiding foods that cause digestive problems (and which potentially, but not always, include
the foods listed above) will help detoxify you. "Note that a calorie deficit can also increase
exposure to toxins, as some of these can be stored in fat cells," Grant cautions. Rather, his
advice is to increase the intake of whole foods, very nutritious and rich in fiber, and which
promote digestion, occasionally adding a sauna to the training program. Not bad!
11. A healthy diet makes supplements
useless
Most nutritionists suggest the "food first" approach. As Dr. Roberts explains, "A vitamin C
tablet contains only vitamin C, while a serving of beets provides vitamin C, nitrates,
potassium, manganese, fiber, folic acid…". However, it is not easy to take some nutrients
with food alone: ​
​
among these, vitamin D3 (aim for 10 mcg per day from October to March);
the fatty acids EPA and DHA, unless you eat a lot of fatty fish (to be kept in the refrigerator
because light and heat degrade them); and vitamin B12 for vegans. There are also useful
supplements for athletes, such as creatine for muscle mass and strength, and nitrates for
aerobic performance. So try to get most of the nutrients with a balanced diet,
12. If something is good for you, you
can't get enough of it
However, be sure not to overdo the supplements. Flooding the body with synthetic vitamins
in the hope of reaching nutritional Nirvana doesn't work. It has been found that
micronutrients do offer benefits, but they tend to fade over time. "Many are 'hormetic,'
meaning up to a point they have a beneficial impact, but then, at larger doses, they start to
have an adverse effect," says Roberts. Let's take vitamin C as an example: the maximum
tolerable limit is 2000 mg per day, then side effects such as nausea or sleep problems could
occur. Read the label and, if you think you may have any deficiency, get blood tests done
before taking any supplements.

6. 13. Breaking the rules helps burn more
calories
“This is a hotly debated topic right now,” Roberts says. Eating less for a long time can cause
your metabolism to slow down and undermine your willpower. Breaking the rules - lasting a
meal or even a week - has been proposed as a way to avoid these problems. For example,
during these "snatches" you can maintain caloric intake at maintenance levels (without
cheating) or even introduce a surplus. "The moment you resume eating, your metabolism
may reset," Roberts says, "but studies suggest it will drop when you resume your diet. It is
much better to maintain a healthy intake of calories that provide the body with the energy
needed to run and support recovery and adaptation. A snub from time to time can be good if
you find it difficult to stick to a healthy, calorie-balanced diet for a long time. A recent study
found that a break decreased diet fatigue, the discomfort of being deprived of one's favorite
foods, so it could actually help you stick to a diet regimen.
14. Plants are not a true source of
protein
"Humans love to think in categories - explains dietitian and trainer Ryan Andrews -. It's not
unusual to hear people say that proteins are only in meat, carbohydrates are found only in
cereals and that dried fruit is all fat". In reality, most foods contain a variety of macro and
micronutrients. While it's true that many plant protein sources are 'incomplete' - meaning
they don't contain all nine essential amino acids - this is only a problem if your diet is not
varied. Vegans should eat one serving of cooked legumes per day -- such as chickpeas -- for
lysine.
15. The more fat you eat, the more you
burn
"Humans can survive and thrive on very varied diet patterns," says Andrews. "But increasing
fat intake doesn't appear to be as important to body composition as other factors, such as

7. adopting a high-quality diet." A ketogenic diet, in which seventy percent or more of the
calories eaten come from fat, pushes the body into a fasting-like state, in which it switches to
using ketones instead of glycogen for fuel. But it is the energy balance – and not the fuel
source – that will determine weight gain or loss.
16. Eating little and often increases
your metabolism
Despite all the talk about "burning" calories, your metabolism is not a furnace. It is not fed
every hour and smothered with a piece of wood. Many analyzes and studies have concluded
that meal frequency does not make a big difference on metabolic rate; what you eat is much
more important. Meanwhile, a Japanese study by the Okinawa Institute of Science and
Technology Graduate University found that fasting causes an activation of metabolic
mechanisms.
17. There's no need to limit your intake
of "natural" sweeteners
"The difference between 'natural' sweeteners and sugar isn't huge - Grant points out -.
Sugars like date syrup, honey and molasses may contain a few more micronutrients, but
from a calorie and macro they're pretty much the same thing. So it's important to be careful
about how many you take." Try not to exceed 30 grams per day.