Diet myths debunked

Abs are made in the kitchen…?

No matter how skilled you are in the kitchen, there are no specific meals that will get you abs. You can reveal them by losing fat mass although unfortunately it is not possible to target fat loss to a specific area.

You must “eat clean” to be healthy…? 

Food is more than the calories, macronutrients and phytonutrients it contains. Food is something we socialise with and it has the power to evoke feelings. Enjoying and embracing these non-fuelling characteristics of food is a healthful way to eat, because it will stop us feeling guilty when having that slice of cake to celebrate a birthday. The best advice is to think about what and why we are eating, then do so with a smile on our face.

Is too much protein bad for your health…?

It is untrue that high protein diets can lead to renal failure or reduced bone health [1]. As long as the person has normal renal function, the kidneys will respond to an increased protein intake in a natural way by increasing its filtration rate. Moreover, when calcium intake is adequate it has been suggested that protein is a nutrient which is supportive for bone health.

Anabolic window for protein…? 

Don’t stress if you cannot consume protein immediately post exercise. It has been shown that supplementation of protein 1 hour after exercise causes the same spike in muscle protein synthesis (MPS) as supplementing 3 hours after exercise [2].

Bread will make you fat…?

There is not a particular part of the diet that will make you gain weight. It is the diet as a whole. Yes, there are some foods you are more likely to over consume, but weight gain is caused when the total energy from everything we eat in our diet, exceeds the amount of energy we expend.  It will not from one specific food like bread.

Author: James Hudson

[1] Phillips, S. M., Chevalier, S., & Leidy, H. J. (2016). Protein “requirements” beyond the RDA: implications for optimizing health. Applied Physiology, Nutrition, and Metabolism, 41(5), 565-572. 

[2] Rasmussen, B. B., Tipton, K. D., Miller, S. L., Wolf, S. E., & Wolfe, R. R. (2000). An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise. Journal of applied physiology, 88(2), 386-392.