Debunking nutrition myths – Nutrition Kitchen SG

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Myth 1: You should cut out red meat

For some reason, red meat has been demonised over the past decade. In fact, there are numerous benefits to it:

-       Significant source of protein- essential amino acids aplenty and very satiating.

-       Nutrient density- high in zinc, thiamin, B12. A source of bioavailable heme iron, this is especially important if you have had anemia. The iron in red meat is absorbed far better than plant-based sources.

-       Not all the fat in meat is saturated! Half of the fat in beef is unsaturated- largely comprising heart-healthy monounsaturated fat, which is supposedly the active component in Olive Oil).

So if you’re feeling consistently low on energy, you might get a boost from trying to include more red meat in your diet.

 

Myth 2: Carbs are evil!

Believe it or not, you can eat carbs at every meal and still lose weight.

By carbs, though, we don’t mean pizza, chocolate and ice cream. All of these are examples of foods which are equal parts carbs and fat- this makes them hyper-palatable and hyper calorific. A combination which is at the heart of all processed foods.

When most people cut out carbs, they are really cutting out calorie dense processed foods. The type of foods which, when eaten regularly, will push you out of a calorie deficit.

Eating whole foods like root vegetables and tubers, pulses and minimally processed foods like oats and even rice will not have a negative impact on weight loss within the context of a calorie-controlled diet.

Even highly processed foods eaten during a calorie-controlled diet will cause weight loss, however, for most people, eating these foods is very hard to reconcile with maintaining a calorie deficit.

 

Myth 3: You need to eat 1200 calories to lose weight

I see blanket statements like this kicking around online. There is no one magical calorie intake for all people. It is incredibly context dependent. For example, questions you should consider include:

·       How heavy are you?

·       How much lean mass do you have relative to body fat?

·       What is your goal?

·       What is your time frame?

·       What rate of change will keep you motivated?

·       How often do you train?

·       How active are you outside the gym?

·       What is your appetite like?

·       What is your history of dieting?

·       Are you prone to uncontrolled binges following lower calorie diets?

·       Do you know the nutritional value of the foods you’re eating?

·       Are you sleeping well?

·       Are you stressed?

The right diet for you is one which gets you to where you want to be, is sustainable, and doesn’t make your life miserable. 1200 calories might be right for you, but given the list of factors above, it probably isn’t. Start your diet with the simple goal of sticking to it- for most of us, that means setting the calories slightly higher, accepting a slower rate of change and enjoying the process.

 

Myth 4: After a workout, I should take a supplement or a protein shake

It is undeniably true that our muscles need protein to grow and repair after exercise–this is particularly true of high-intensity activities.

However, timing is more important.

Your body can only metabolise a certain amount of protein at a time. So there’s no point trying to ingest 100g of protein after a heavy session in the gym. The goal should be to eat a regular meal within an hour of working out so your body can get the macronutrients it needs to repair.

Luckily, our high protein menu can help you do this without the need to worry about supplements or shakes.

 

Myth 5: You want certain foods because you’re missing one of the nutrients they provide

The dreaded cravings. Most often, they come down to emotional needs (like tiredness) rather than because you’re lacking a certain nutrient.

This is certainly more likely if your diet is boring or restricted, hence we try to make our menus as flavourful and different as possible.De

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