In today's world, news headlines, a simple Google search or self-proclaimed “health experts” on social networks are considered royalties when it comes to the impact of our beliefs and opinions on everything related to health, well-being and nutrition. Many sources and voices claiming to have discovered the next best thing in nutrition can be both exciting and overwhelming. These waves of health trends can often cause us to doubt our own approach to nutrition and push us towards a whirlwind of radical changes in our eating and fitness habits.
Summing up the year and approaching the year 2019, we consider some of the main misconceptions regarding diet and nutrition, which again and again topped our list in 2018.
1. "My diet should be all-in or nothing at all."
It goes without saying that discipline and commitment are prerequisites when it comes to success in any area of life. Although these two things are important, it is equally important to master the art of balance. In truth, diets such as keto, paleo and intermittent fasting have a specific set of recommendations that you should follow in order for you to realize your full potential. However, if you do not allow yourself a little condescension throughout your journey, one wrong move can thwart all your efforts and, even worse, your attitude and thinking to continue your meal plan.
A solid balance strategy is following the 80-20 rule: focus on keeping your diet 80% of the time and let the other 20% include some of your favorite foods. When you determine how these 20% look to you, remember that this is not a reason to go out of the depth, but rather the opportunity to practice steady moderation, which will pay off in the long run.
2. "I must be weighed every day."
In a nutshell: too frequent weighing can lead to the fact that you can guess all your hard work and respond, making radical changes, just to see the movement of the needle on the scales. Often we can become obsessive with our number, without taking into account other factors that can cause such rapid fluctuations in our weight (and common sense). When we consume food or water, go to the bathroom, finish a workout, or maybe you are a woman during the menstrual cycle, all these factors can significantly affect the scales every day.
Moreover, the scale tells only one part of your transformational path. For example, tracking body fat percentage and muscle mass is the key to understanding proper health and how best to control weight. We recommend weighing yourself no more than once a week so that your body has enough time to begin to recognize the work you have been doing. Alternatively, you can use a measuring tape to assess changes in your body, or just be more attentive in how your clothes fit.
3. "I am a healthy person, I do not need multivitamins."
Century debate, should I take a multivitamin? I really need? Can I just focus on eating more fruits and vegetables, and not spending money? These are all real issues when it comes to general health and nutrition. The reality is that most of us probably should use multivitamins. The previous Flourish blog post “Do you really need to take a multivitamin?” Most of us are said not to meet the recommended daily servings of vegetables by 9–11, and also satisfy other daily needs for vitamins, minerals and trace elements. ,
It is also important to consider the quality of the food you consume. Is it organic, fresh and locally grown? These are just a few factors that need to be considered when considering how important a multivitamin is to you. Try to think about your multivitamin as you would in your insurance policy. Most of the time we can eat healthy in general, but from time to time these gaps will always be there, and at least we have multivitamins to collect the pieces!
4. "I can recycle a bad diet."
Despite our good intentions, working on a large amount will not be enough to make up for the poor choices we make regarding nutrition. The reality is that of the progress we are making, 80% will be made outside the club. Yes, exercise and exercise are vital for achieving changes in body composition, but most of the work will be done in the kitchen. When we are too dependent on training, we may begin to underestimate the importance of the consumption of lean proteins, healthy fats and vegetables, which all play a big role in the work of our body. Moreover, when we care less about what we consume, we tend to consume extra calories and added sugars. By consuming unnecessary calories and sugar, we can become lethargic, tired and swollen. As soon as we reach this point, it becomes increasingly difficult to fulfill the promise of “I can eat it now, I will work it off later,” which you gave yourself earlier. If you are experiencing difficulties in this area, make every effort to accept rule 80-20 mentioned above.
5. "I should not eat carbohydrates for dinner or never at all."
When you hear the word "carbohydrates", most likely, you immediately remember all the things that you were forced to not eat. However, understanding the role and types of carbohydrates is a key step. for understanding, they are not all bad or unnecessary. When we consume complex carbohydrates (rather than simple or refined carbohydrates, which provide virtually no nutritional benefits), our bodies use them to help maintain both our recovery and energy levels.
Everyone has a certain metabolism and in anticipation of your goals – whether it is reducing body fat, improving athletic performance or building muscle – all these factors will help determine the amount of carbohydrates that you should consume. Take a look at this article on prosperity strategies before and after training. In short, understanding when we need to include carbohydrates is essential to our success. After exercise, carbohydrate intake is important, as it helps sustain our recovery and helps balance our energy in the future. In the evening hours, including carbohydrates during dinner, can be an important factor in our sleep quality. If we skip carbohydrates for dinner, you can wake up more often during the night due to lower blood sugar levels. If you are not sure how many carbohydrates you should eat, based on your goals, working with a nutrition coach is a great way to start your journey to success.
Despite the fact that you can easily feel overwhelmed by fashionable fads that appear in media headlines, appear in your news on social networks or appear in Google, do not forget to stick to what works for you and your body. In case of doubt or if you are looking for any guidance, our Life Time Nutrition Coach Team is always ready to answer any comments, questions or concerns that you are in the best position to achieve success.
And if you want to succeed in 2019, now is the right time to join our next class D.TOX, starting January 7th. No matter how many extra pounds or unproductive habits you may have gained over the past few weeks or months, this online class guarantees you a new start in 2019.
Jake Webber, RD, LD
Corporate Nutritionist | Laboratory testing and virtual learning
This article is not intended to treat or prevent disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. The use of recommendations in this and other articles on the choice and the risk of the reader.