3 Popular Food Myths Busted

Confused with what all the food myths, scare tactics and nonsense out there? Don’t worry, you’re not alone!

Confusion around foods and weight loss is rife. What to eat, what not to eat, when to eat… And boy do the media love to pump this stuff out to sell papers and articles!

So with that said – I’m going to bring a clarity to three of the most common ones I’ve heard this week here in Darlington, whilst providing you with a solution to each one…

1. You have to “eat clean”. The idea behind this is a sensible one (eating whole foods such as fruit, veg, quality meats and natural fats) but it implies a rather unrealistic goal of perfection for most and essentially labels foods as either “good” or “bad” – a dangerous road for our mind-set and conscience. No food is inherently good or bad. This eating clean notion forgets the most essential part of food for us all – enjoyment. Heaven forbid anyone who’s serious about weight loss and enjoying their food hey!?

Solution: Forget seeing food as good or bad and rid your world of guilt no matter what you choose to eat. Aim to establish a rough 80/20 rule where by 80% of your food choices are sensible and healthy with the remaining 20% being the indulgences you enjoy most (as long as you can control these!).

2. You have to eat 5 or 6 times a day. A popular myth this one with many claiming eating more often boosts your metabolism. Whilst it’s true that your body will burn calories to help you digest the food you’ve eaten (around 10% per meal on average), what really matters is how many calories you consume over the whole day. Eating six 300 calorie meals has the exact same effect as eating three 600 calorie meals. Given an average calorie burn of 10%, you’ll burn 300 calories digesting your food in both cases.

Solution: Eat as often as you like to, need to or have time to. If it works for you, your goals and your life then do that. Just be mindful of your portion sizes and always stop eating before those pants begin to tighten (around 80% full)!

3. You need a cheat meal. Passed down through the world of bodybuilding and the bane of many people’s waistlines, “cheat meals” have several issues. First up, the notion of “cheating” as a positive thing should instantly raise eyebrows no? If not, ask your partner and then ask yourself again… Secondly, by categorising foods as “cheats” you’ll keep on developing that poor relationship with your diet. Thirdly come the physical implications associated with a cheat meal. It’s not unusual for people to provide me with food journals where by they’ll detail cheat meals adding up to more than 3,500 calories in a day – that’s around a pound of unwanted fat!

Solution: Chances are if you’re having to have a cheat meal, you’re being way too restrictive with your diet the rest of the week. Read back up to the 80/20 rule and apply again. Perfect counts for nothing if it only lasts for six days of the week followed by a blowout. Consistently being “good enough” wins out every time.

About the Author:

Eddie Jones is a personal trainer in Darlington and offers a unique and fresh approach to health and weight loss through his company EJay Fit.