18 common diet and exercise myths busted to help you make the healthiest choices
We're binning all that chat about chasing summer bods (shudder) in favour of living out our best Hot Girl Summer. In the words of Megan Thee Stallion this means "having fun, turning up, driving the boat and not giving a damn about what nobody’s saying."
Talk always turns to dieting in the lead-up towards summer, but while we're all about feeling healthier, more energised and stronger, we're not on board with the pressure to alter our appearance, or the rando fads presented as facts. Quality health and fitness advice can be a minefield of conflicting or contradictory information.
So, to make your life easier, we’re breaking down common diet myths and sorting the fact from the fiction to ensure you're only using your energy on tips that will keep you healthy and happy. We've taken 18 of the biggest diet myths and told the real truth about eating and exercise. Plus, we've added in a few handy tips of our own to help you to stay nourished.
We've debunked the truth around skipping meals, late night snacking and cutting out carbs. Instead of crash diets, we have top tips on how to introduce healthy and sustainable habits that can boost energy and expelled damaging advice that won't keep you feeling nourished in the long-term.
The reality is, it's not rocket-science, it's the same stuff we've been told before. A balanced diet, combined with regular exercise is the best way to keep on top of your health long-term. That, combined with the intel below...
istockMyth: Eating carbs will make you gain weight
The Truth: Thanks to eating plans like The Atkins diet, many people have developed an irrational fear of eating carbohydrates in the misunderstanding that chomping on a bread roll or tucking into a bowl of pasta leads to weight gain. Not true – eating carbs can help to lift your mood, power your brain, aid weight loss by keeping you feeling fuller for longer, give you the energy you need to burn fat faster, and protect your heart.
Hot Tip: Swap out white, starchy carbs for wholegrain brown rice, seeded breads and spelt pasta. Aim to have a small portion with each meal to stave off sweet cravings and give you energy.
rexMyth: Lifting weights will give you 'manly' muscles
The Truth: When most of us think of weight training the first image that comes into our heads is a muscle-bound body builder with bulging veins and huge thighs. The truth is, women do not produce enough testosterone to build muscles like the ones they might have seen on female body builders (they often do so with a questionable blend of testosterone supplements and steroids). Lifting weights is actually a great way to shape and sculpt your body at your own pace, if you want to.
Hot Tip: Combine weight training with cardio exercises (like running) for the most effective workout. If you do find yourself getting bulkier than you’d like, decrease the amount of weight you are lifting and increase your repetitions (the number of times you perform each exercise).
rexMyth: Diet soft drinks are better for you
The Truth: Companies spend millions of pounds convincing us that it is better for our health to choose a diet soft drink instead of a full sugar one. While it is true that diet options are usually lower in calories, they are packed full of potentially harmful chemicals such as artificial sweeteners, sodium and phosphoric acid. There is also some evidence to suggest that diet drinks can lead to weight gain by tricking our brain into thinking that glucose is on the way, without actually delivering the sugar it promised. Our bodies are then set up for cravings, making us more likely to indulge later on.
Hot Tip: Even though they may taste great, soft drinks aren't the healthiest option for maintaining steady energy levels throughout the day as they create spikes. so try switching to water and herbal teas instead. Juices are good too, in moderation.
istockMyth: Going to the gym every day will help you lose weight quicker
The Truth: Pounding the treadmill for hours will certainly help you lose weight in the short term, but after the initial sizing down, overtraining can cause weight loss to plateau and grind to a steady halt, not matter how hard or how often you work out. Remember – the more energy you burn, the more your body will look to replace what it has lost with food, stimulating your appetite, so it's best to keep it to a healthy, gentle pace.
Hot Tip: Don’t over-do it. The best way to train is to exercise one day on and one day off, to ensure your body has an adequate amount of time to recover. Also, vary your exercise programme. Include a mix of cardio and weight training, and slowly increase the intensity of your workout over time.
istockMyth: Skipping meals will help you lose weight
The Truth: Think that cutting out breakfast or lunch and going hungry through the day is the best way to slim down? It's not. Eating breakfast, for example, is crucial. Not only does it give you the energy you need to power through the day, but it also helps to kick-start your metabolism. A heavily cited study in the American
journal of clinical nutrition by Schlundt et al (1992) found eating breakfast helped reduce fat intake and minimised impulsive snacking. Having a slow-release energy breakfast like oats will leave you feel nourished for longer and help you to avoid reaching for sugary snacks later.
Hot Tip: Don’t skip! Make sure you eat a good, slow-release breakfast, lunch and dinner, with a portion of protein, wholemeal carbs and vegetables. If you are hungry in-between meals, opt for healthy snacks like fruit, a smoothie, a handful of nuts or yogurt.
istockMyth: Protein shakes will bulk you out
The Truth: Again, it’s that body builder stereotype coming into play – the idea that by lifting weights and drinking protein, we’re going to end up looking bulkier (even though there's nothing wrong with that). Protein alone will not build your muscles. It is a combination of certain nutrients and heavy weights training that causes this effect. Remember, it's nigh on impossible to bulk out like men do as we women don't have the same amount of testosterone in our body. Rather, protein is what is used to repair the cells, and is an essential nutrient that can keep you feeling strong and fuller for longer. Excess protein is excreted, and not stored as fat either, so drinking a protein shake will not increase your body weight.
Hot Tip: Try drinking a low sugar protein shake made with skimmed or soya milk after a work-out to aid recovery and help to tone the muscles you’ve used.
istockMyth: Low fat options are always a better choice
The Truth: Next time you do your weekly shop, remember that ‘low-fat’ or ‘fat-free’ doesn’t necessarily mean that what you’re eating is healthier. Extra sugars and thickeners are often added to boost flavour and improve texture. Sugar that is not used as energy in the body is stored as fat to use at a later time, so it may even reverse the point of eating a low-fat option in the first place.
Hot Tip: Check the labels and go for foods that are low in artificial flavourings, thickeners and sugars.
istockMyth: All fats are bad for you
The Truth: There are ‘good’ unsaturated fats that are essential to the body’s health, helping to support proper cell function and even to protect against some diseases. They contain vital properties essential to your health. A scientific medical review of studies published in Healthline amongst other scientific journals backs this. Specifically, that monounsaturated fats ( i.e., ones that occur naturally in things like avocados, olives, fish and nuts) can improve your cholesterol and decrease risk of cardiovascular disease. Essentially, eating the wrong type of fats (saturated ones found in red meats and dairy and Trans-fatty acids, found in fried foods and baked goods) will increase your risk of ill-health and obesity. Remember, in moderation good fats will benefit you more than harm you.
Hot Tip: Opt for unsaturated fats rather than saturated fats, which occur in animal products like meat, dairy and eggs.
istockMyth: Frozen fruit and vegetables have less vitamins in them than fresh ones
The Truth: They might not look as appetising in their packets, but frozen or canned fruit and veg can be just as nutritious as fresh ones. They are often packaged within hours of being picked, and being frozen means that they don’t lose any nutrients. However fresh ones can lose vitamins and minerals if they have travelled a long way or are stored for several days before they hit the shelves.
Hot Tip: Fresh or frozen, try and resolve to eat five portions of fruit and veg a day. If you do go for canned or frozen, check the label and make sure there are no extra sugars or additives. Cans of fruit stored in juice are a healthier option than those stored in syrups.
rexMyth: Eating late at night is really bad for you
The Truth: Many diets instruct you not to eat after a certain time in the evening, but the truth is there are no special hours to eat within that will make you more or less healthy. It’s the quality and quantity of food you eat within a 24 hour period that really counts. One reason why this myth exists is that many people miss meals or eat very little during the day, then overeat in the evening to compensate.
Hot Tip: Eat a good breakfast and a decent lunch. That way, you’ll be less likely to overeat in the evening. Make sure you have lots of proteins (lean meat, fish, nuts, beans) and vegetables as well as a small portion of carbohydrates.
istockMyth: Eating wheat is bad for you
The Truth: There are tonnes of wheat-free diets out there at the moment, which is why many of us have confused ourselves into thinking that eating wheat is bad news for our bodies. This is not usually the case. A teensy 0.1% of the population actually suffers from wheat intolerance, which can lead to bloating and digestive discomfort. The reason why many have been led to believe that a wheat-free diet works is not because of the absence of wheat, but because avoiding it often means swapping out bread, pasta, pizza, cakes and processed snacks.
Hot Tip: Don’t cut wheat out just because you think it will make you unhealthy – it won’t, if you choose nutritious versions. Opt for wholemeal and spelt products, as they are high in nutrients and fibre, and will help to maintain energy. If you are suspicious of wheat intolerance, keep a food diary, note down when your symptoms occur, and visit your GP for a proper test.
istockMyth: Salad is always the healthiest choice when you eat out
The Truth: Yes – you’ll probably boost your vitamin consumption if the salad on the menu has lots of different vegetables in it, but salads that contain creamy dressings, lots of cheese, croutons and bacon could end up being higher in fat and saltier than something else on the menu.
Hot Tip: Go for grilled chicken, fish or feta cheese as an accompaniment and ask for your dressing on the side so you can decide how much goes on it. Also, do remember to treat yourself once in a while – it’s perfectly fine to indulge every now and again. And let’s face it, eating salad every day is seriously boring.
istockMyth: Eating organic food is healthier than non-organic food
The Truth: Just because something is organic doesn’t mean it’s nutritional value is any different to its non-organic counterpart. The term ‘organic’ actually refers to the farming methods used: non-organic foods are grown using pesticides and artificial fertilisers, while organic food is grown naturally. Better for the environment? Yes – but not necessarily better for your health. Eating more organic foods also doesn’t mean that they're great for you. Many organically made cakes, cereal bars and yogurts are still loaded with fats, sugars and salt, and may be no different to non-organic products. Apart from the price, that is.
Hot Tip: We’re all up for supporting the environment, but don’t break the bank on organic produce if you can’t afford it. If you do buy non-organic fruit or veg, just be sure to wash it thoroughly before eating.
istockMyth: Nibbling on nuts will make you gain fat
The Truth: The main reason people say no to peanuts and cashews is because they can contain high levels of fats. However, as we’ve already learned, not all fats are bad for you. Nuts only contain ‘good’ unsaturated fats – the type that supports cell function and protects your heart. Nuts are also packed with vitamin E, protein and fibre, all of which can boost your strength and keep you feeling fuller for longer.
Hot Tip: Don’t cut out nuts – eat small amounts, opting for natural, unsalted products.
rexMyth: You should never eat before you exercise
The Truth: Our bodies need fuel from food and fluids to provide energy for our muscles to work efficiently. If you don’t have enough energy before you exercise, you'll feel weaker when you work out.
Hot Tip: Consider a small meal or snack one to three hours before you exercise. Go for fruit, wholemeal toast, a handful of nuts, or a yogurt and drink plenty of water, even if you’re exercising early in the morning.
rexMyth: You should eat for two when you are pregnant
The Truth: It is a common myth that once we fall pregnant, we should eat for two to have enough energy to feed ourselves and the baby. Pregnant mothers only need to increase their food intake during their third trimester and even then it's only by a small amount (around 200 extra calories).
Hot Tip: Eat well, and eat healthily, but don’t overeat. Make sure you stick to your recommended daily intake and talk to your midwife for dietary advice.
istockMyth: If the food is healthy, you can eat as much as you want
The Truth: Again, there are lots of diets out there that say you can eat as much fruit and vegetables as you like. The truth is, everything should be eaten in moderation. For example, one cup of oats for breakfast is great. Eat four, and you're intaking more than you need.
Hot Tip: Be aware of portion sizes and understand the need for a balanced intake throughout the day.
istockMyth: Snacks and treats are always a bad idea
The Truth: While it's true that processed snacks like chocolate bars and crisps are not the most nutritious choice, cut yourself some slack and allow yourself foods you enjoy alongside healthier
choices. A 2017 study published in the International Journal of obesity actually found that those who consistently reduced their calories plateaued vs those with a balanced diet. Why? Largely because of a hormone called leptin. Thankfully, eating a treat temporarily boosts leptin which is key in encouraging the body to give up fat stores, it doesn't need – in moderation, as always.Hot Tip: Mix small, healthy snacks like fruit, nuts, yogurt or vegetable sticks, with occasional treats, because YOLO, so enjoy it.
