Misinformation in diet and nutrition travels more quickly in today’s fast-paced era than a viral video. Whether it’s miraculous foods claiming to burn fat over time or myths and misconceptions regarding carbohydrates and fats that have long existed, food myths are difficult to navigate. So in this blog, we are going to debunk common health & nutrition facts and uncover the lies using body science nutrition principles. And for a holistic health boost, we will also share some yoga asanas that will surely help you out.
Myth 1: Eating Late at Night Causes Weight Gain
The Truth –
One of the most common food myths is that late-night eating after 8 PM will cause you to gain weight. However, the truth is that controlling your weight is a matter of your total intake of calories versus your total amount of burned calories. If you take in more calories than you burn, you put on weight. It doesn’t matter what time of day it is. But snacking late at night can be an issue if it leads to overeating or unhealthy choices.
Instead of staying hungry all night, opt for healthy options and focus more on addressing your nutritional needs. If you starve yourself, it can lead to nutritional deficiencies. A more sustainable approach like a handful of almonds, or Makhana, also known as fox nuts, is a much better late-night snack than chips or sweet desserts. Foods like paneer are great foods that burn fat at night as they contain high-protein that will help muscles recover and support metabolism in sleep.
Myth 2: Carbohydrates Make You Fat
The Truth –
Carbs have received a bad reputation in diet myths and weight loss myths. The fact is, carbohydrates are an important source of energy. The trick is to select complex carbohydrates, which include whole grains, fruits, and vegetables, rather than refined carbohydrates, which include white bread and sugary snacks.
Whole carbohydrates offer fiber, vitamins and minerals that contribute to health overall, while refined carbs alter the blood sugar levels and increase weight gain. Quinoa or brown rice with vegetables is a good source of energy and fiber, while a pastry, packed with sugar and white flour, causes rapid spikes and crashes in blood sugar, increasing cravings and calorie consumption. It’s not about whether or not you eat carbs, but what kind of carbs you’re eating.
Myth 3: Fat-Free and Low-Fat Foods Are Healthier
The Truth –
The idea that fat-free or low-fat foods are better for you is one of the greatest food myths. A lot of them have added sugar or artificial ingredients in place of fat, rendering them less nutritious.
Healthy fat in full-fat Greek yogurt helps you feel fuller longer, making it one of the great examples for nutrition. But some fat-free yogurts have artificial sugars that can lead to an increase in calories. So make sure to opt for naturally sweetened ones in moderation.
Myth 4: You Need to Detox Your Body with Special Diets
The Truth –
Detox diets and juice cleanses are frequently promoted with the claim that they will rid the body of toxins. But your liver and kidneys are already pretty great at detoxing your system. Just stick to a balanced diet by following diet and nutrition facts. Avoid the extreme diets and enjoy a diet with high fiber, antioxidants, and water.
Eating foods like leafy greens and berries and nuts is much better than any detox tea out there.
Myth 5: Protein Diets Are Bad for Your Kidneys
The Truth –
A protein diet in moderation isn’t going to hurt your kidneys or any other organs. Protein is necessary for muscle repair, immune function and overall health. But moderation is essential, and protein must be paired with healthy fats and carbohydrates for better health.
Eating foods such as mushrooms, paneer tofu, and lentils in your meals supports muscle growth and weight management without negatively impacting your kidneys.
Myth 6: Skipping Meals Helps you Lose Weight
The Truth –
Another one of the most common weight loss myths is skipping out on meals. This will likely make you binge later on in the day and can reduce your metabolic rate. Instead, refueling with smaller, nutrient-rich meals throughout the day helps level up energy and prevent binge eating.
A classic nutritious breakfast like whole-grain toast, avocado and banana keeps you satisfied and fuelled, making it less likely to crave unhealthy snacks later.
Myth 7: You Need to Cut Out Gluten to Be Healthy
The Truth –
You do not have to give up gluten unless you have celiac disease or gluten sensitivity. Whole grains and other foods that contain gluten are good sources of fiber, some minerals, and B vitamins that are important for general health.
Many people believe that not consuming gluten can help with weight loss. However, this is not true. Whole wheat bread, barley and oats are good sources of nutritious fiber and energy for those without gluten allergies, if consumed in moderation.
Myth 8: Fresh Produce Is Always Better Than Frozen
The Truth –
Frozen fruits and vegetables tend to have the same nutrition as fresh produce, and sometimes more. And not to mention, it is cost-friendly as well. Nutrients are retained by freezing, but vitamins and minerals in fresh produce, for instance, may be lost in transit and throughout storage.
A frozen bag of mixed berries may be a better source of antioxidants than fresh berries that have been frozen in the freezer for a week.
Myth 9: You Need to Eat Every Two Hours to Boost Metabolism
The Truth –
Frequent meals can benefit some people in terms of hunger control, but eating every two hours is not needed to increase metabolism. What really counts is total calories in a day and food quality.
The metabolic rate of an individual who eats three balanced meals per day, including healthy snacks, will be similar to that of a person who consumes six smaller meals in a day. Think of it this way. Your metabolism is like a fireplace. It doesn’t matter if you add a few small logs every two hours or a couple big ones at a time. The amount of wood (calories) you burn in total is what counts. What really fuels the fire is the quality of the wood (nutrient-dense food), not just how often you throw it in!
Myth 10: Certain Foods Burn Fat
The Truth –
Though certain foods may give metabolism a slight boost, no one food burns fat on its own. To lose weight, you need to be on a calorie-deficit diet. A calorie deficit means consuming fewer calories than your body burns, but fat loss isn’t just about diet and exercise. Hormones, sleep, and stress also play a big role.
Consuming green tea, spicy foods and high-protein foods may help in enhancing your metabolism, but that won’t suffice and replace a balanced diet and good exercise regime.
Yoga Asanas for Weight Loss, Digestion, and Detoxification
By adding yoga to your daily routine while keeping in mind the above health and nutrition facts, your physical health is boosted, and you also develop a sense of mindfulness and balance. So here are some of the yoga asanas that can aid digestion, weight loss, and detoxification.
- Surya Namaskar (Sun Salutation) – Full body workout that increases metabolism.
- Virabhadrasana II (Warrior II Pose) – Boosts stamina and burns more calories.
- Ustrasana (Camel Pose) – Activates digestion and metabolism.
- Halasana (Plow Pose) – Good for digestion and bloating relief.
- Ardha Matsyendrasana (Half Spinal Twist) – Massages internal organs and aids in digestion.
- Setu Bandhasana (Bridge Pose) – Assists with digestion and gut health.
If you have trouble following a particular diet or if you want guided help in performing the above yoga asanas, you can always choose to start off with our 14-Day Yoga Challenge, which will help you ease into it and help you progress day by day.
Conclusion
Learning to tell the difference between food myths and true diet and nutrition facts is important to making informed decisions. The best approach to take is to follow a balanced diet by referring to the above examples of nutrition, listening to your body, avoiding extreme dietary trends, and keeping yourself active by practicing yoga. Better health and long-term wellness are possible through the application of body science nutrition and consistency.
And what’s more? With Habuild, you can eat healthy, reduce weight and improve your well-being from home. Make sure to join Habuild’s Online Yoga Classes to get started with guided sessions and see the difference it can make in just 2 weeks! So join now and start your wellness journey today!
