Fat doesn’t make you fat


MOST people have been on a diet at some point in their lives, but experts have warned that cutting out certain food groups isn’t the best way to lose weight.

There are a variety of reasons for putting on weight, but usually it’s down to too many calories and not enough exercise.

Most of us have been on a diet at some point - but there are some myths that just don't hold up when it comes to weight loss


Most of us have been on a diet at some point – but there are some myths that just don’t hold up when it comes to weight lossCredit: Getty

The co-authors of the myth-busting nutritional book – Forking Wellness, have now revealed the top ten diet myths and why they don’t work when it comes to maintaining weight loss.

Sophie Bertrand and Bari Stricoff said there are ten things you should know about nutrition and in turn these facts could help you to become the healthiest version of you.

1. Fat doesn’t make you fat

One of the biggest misconceptions when it comes to diets is that eating products with fat, makes you fat.

People trying to lose weight will often notice that the “healthy” aisles of supermarkets are often full of “low fat” or “fat free” options.

The NHS says that a small amount of fat is essential to your diet as it is a source of essential fatty acids, which the body cannot make itself.

Sophie and Bari said that one third of our energy intake should come from fat.

They said this should be from foods such as nuts, seeds and avocados but added that it can also come from saturated fats.

“Saturated fats are usually found in animal products and are good to include as part of a well-balanced diet.

“Many people don’t include enough fats in their diet, particularly fatty acids which are often referred to as omega-3s”, they said.

Experts say that avocados are a healthy source of fat


Experts say that avocados are a healthy source of fatCredit: Getty Images – Getty

2. You don’t have to count calories to be healthy

Many diets revolve around you counting the number of calories you consume or writing down exactly what you have eaten during each day.

While this might work for some people, it’s not essential when it comes to being healthy.

Sophie and Bari said: “Overall, your intake should consist of highquality protein, healthy fats, and whole-grain carbohydrates with plenty of fruit and vegetables.

“There’s no counting (macros or calories) involved, and there are definitely no restrictions.”

3. No need for detoxes

Whether it’s a juice cleanse or sipping on lemon or ginger water to “detox your body”, these are popular trends that many people think will help them lose weight.

However, Sophie and Bari say detoxing is something your body can do all on its own.

They said: “Your kidneys and liver will kindly detox your body for you – no need for lemon water and celery juice. 

“Ensuring fruit and vegetables are being consumed regularly is imperative because they provide essential vitamins and minerals linked to improved health.

“No food or food substance actually has the ability to detox or cleanse the body.”

Sophie and Bari said you don't need to drink lemon water to detox your body


Sophie and Bari said you don’t need to drink lemon water to detox your bodyCredit: Getty – Contributor

4. Carbs don’t cause weight gain

Lots of fad diets suggest you “cut carbs” in order to lose weight – but the reality is, you shouldn’t cut any food groups out of your diet if you’re trying to lose weight.

The NHS states that half of your daily food intake should come from carbohydrates.

This could be from foods such as pasta, bread, potatoes and rice.

Sophie and Bari said that carbs don’t cause weight gain and in fact, fruit, vegetables, and dairy products break down into carbohydrates as well. 

They said: “It is thought the brain uses 20 per cent of all energy needed by the body and the glucose from carbohydrate-containing foods provides adequate fuel for the brain to function properly.

“Good sources for carbs include breads, whole grains, starchy vegetables (potatoes, butternut squash, parsnips and peas, for example.) and fruits.”

5. Don’t ignore hunger pangs

Most of us that have been on diets before will get that rumble in the tummy and if you’re on a diet, the instinct can sometimes be to ignore the huger pang and soldier on.

Sophie and Bari said these are actually good signals that shouldn’t be ignored.

They said: “When your body needs fuel, it will let you know. 

“Diets encourage us to ignore hunger when in fact these instincts are really positive and important to embrace.

“If you override those hunger pangs and restrict food, your body is likely to react with the urgency to binge. We need to be able to tune in to our hunger signals so we can respond.”

If you're hungry you shouldn't ignore the feeling as your body will tell you when it needs food


If you’re hungry you shouldn’t ignore the feeling as your body will tell you when it needs foodCredit: Getty

6. You don’t need to go gluten free

Many celebrities advocate for a “gluten-free” diet, but Sophie and Bari say you don’t need to eliminate this from your diet to be healthy.

They said: “Gluten is just a protein.

“Only 0.5 per cent of the population medically require a gluten free diet. It’s important to know gluten is just a protein found in wheat – it’s not toxic and does not lead to adverse health effects.

“Basically, gluten-free is not synonymous with healthy.”

7. Cut cheat meals

For many people on a restrictive diet, a cheat meal at the end of the week is something to look forward to.

But Sophie and Bari say that cheat meals can create an unhealthy relationship with food.

They said: “If you feel the need to cheat on your eating style, it’s not sustainable. 

“Incorporating flexibility into your meals will allow you to skip out on the guilt when you eat something considered as a ‘cheat’ snack or meal.”

Make sure your diet is flexible - that way you won't feel guilty if you have something considered to be bad


Make sure your diet is flexible – that way you won’t feel guilty if you have something considered to be badCredit: Getty

8. Ditch the juices

For a while, juice cleanses were extremely popular and involved putting all your nutritious fruit and veggies through a juicing machine which in turn – removes all the pulp from them.

Sophie and Bari say that smoothies are more nutritious than juices and that these are the healthier option.

“Don’t strip your fruit and vegetables of fibre!

“Removing the pulp removes the fibre! And if juices or smoothies aren’t enjoyed, consuming the whole fruit provides more nutritional impact.”

9. Don’t obsess over time

One diet myth is that you should try and stop eating before 6pm in the evening.

But Sophie and Bari say that digestion isn’t dictated by the time of day ad that your body will not digest nor store food differently at 6:01pm.

They added: “Our digestive systems work just as hard in the morning as they do throughout the day!”

10. Eat more fruit and veggies

Another myth Sophie and Bari say isn’t true – is that opting for a heavily plant-based diet will only benefit the environment.

They state that diets that incorporate natural ingredients are beneficial to your overall health.

Sophie and Bari said:”According to Public Health England only 31 per cent of adults, 32 per cent of people aged 65-74 years old and a mere 8 per of teenagers meet the 5 A Day recommendation for fruit and veg consumption.

“Eating more fruit and veg has been shown to lower blood pressure, maintain a healthy heart, help prevent Type-2 Diabetes, decrease the rick of cancer and so much more.”

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