Nutrition IQ 101: True or False? Common Food Myths by Lee-Ann Watanabe, Honolulu Extreme Training Examiner

Eating fat will make you fat
False. Many foods pump up their low fat versions with sugar and calories to make up for the lost flavor from fat. Eat healthy full fat products in small portions and save yourself from the additives and chemicals their low fat counterparts come with.

If you want to lose weight, you shouldn’t snack
False. “Studies show that people who avoid eating between meals may end up consuming more calories overall,” says Keri Glasman, R.D., author of The Snack Factor Diet.

Low fat chocolate milk can be used as a post-exercise recovery drink
True. Low-fat chocolate milk contains high-quality protein and carbohydrate, which make it an excellent sports drink. Experts suspect one reason for chocolate milk's effectiveness in helping athletes recover is its carbohydrate-to-protein ratio, which is approximately 4:1. White milk would not work as well because it has less carbohydrate than chocolate milk.

Eating carbohydrates makes you fat
False. Carbohydrates are your body’s primary source of energy. Reach for veggies or whole grain carbohydrates and limit consumption of their cousin – white carbohydrates. White starches increase blood sugar and causes your body to release insulin; a hormone that signals your body to store fat.

To kick start weight loss, it’s a good idea to follow a detox diet
False. People who are sleep deprived have a harder time losing weight.
True. Sleep deprivation disturbs the body’s natural balance of hormones that regulate energy and hunger. Researchers at Standford University have found that those who had less than 7.5 hours of shut eye each night also carried a higher body mass index.

Don’t eat after 8 p.m.
False. It doesn’t matter what time you eat versus what you are eating. A calorie is a calorie is a calorie, so if you are consuming more than you are burning, you’ll gain eight. Also, if you exercise in the evening, it is crucial that you refuel your body.

You’ll lose more weight if you eat breakfast
True. Your body is like your car engine and needs fuel to get moving once you ride from your “fast.” You need to break the fast which is why breakfast is so important. Eating breakfast will rev up your metabolism to stoke that calorie fire burn throughout the day.

So, there you have it. The most common myths about nutrition and weight-loss. As Lee-Ann said, a calorie is a calorie no matter what time you eat it. Choose what you eat wisely and make sure that you don't overeat.

Source