5 Fat Loss "Facts", We'll Be Better Off Leaving Behind.
I wanted to make life a little easier when it comes to making food choices.
It can be challenging enough, with the overuse of buzzwords in marketing, along with most things on the shelves nowadays just screaming out that they’re the healthiest option.
It doesn’t need to be made any more difficult through our own perceptions of what we should, and shouldn’t be doing.
What I feel is important to point out is that all five of these “facts”, are things that I have fully invested in as truth at one point in my adult life.
However, all they seem to do is make things a little more confusing.
When in reality, that added confusion is just not necessary.
Here’s 5 Fat Loss “Facts”, We Should Leave Behind.
1. Carbohydrates After 6pm Will Be Stored As Fat
Makes a little bit of sense in theory.
Carbohydrates are an energy source. Eating them at a time that doesn’t require a lot of energy therefore might point towards the idea that the energy we’re consuming, would be stored and used elsewhere. In the form of body fat.
Not quite true.
When it comes to carbohydrates, for a lot of us, the situation revolves more around our
choice of carbs, rather than the decision to include them.
Choosing naturally sourced complex carbs such as oats, rice, potatoes etc, will be less likely
to cause you any issues, regardless of what time you eat them.
Simple processed carbs such as sweets, biscuits, cereals etc, are never going to be all that
beneficial, regardless of whether you have them at 7am, or 7pm anyways. Spiking your
blood sugars just before bed is certainly never going to be a good idea.
As we mentioned before, everybody is different. Some of us manage very well with a diet higher in these “good” carbs. Some of us might find we cope a bit better with a slightly lower consumption.
We’d recommend trying a few different methods and finding out for yourself.
However if you’re currently struggling to lose body fat, then chances are if it has anything to do with carbohydrates, it’s more than likely your choice of carb, and not the fact you’re having them after 6pm.
2. Vegan = Health
This one really has taken off in recent years. It seems like a solid idea too. A diet based around naturally sourced, plant based foods would suggest a host of health benefits to the one taking part.
However, this can often be misconstrued. There are plenty of vegan friendly foods that are far from “healthy”, especially when consumed in high amounts.
Pastas, crisps, “fake” meats etc. all may promote the idea of being healthy through being vegan, but like with anything, there still has to be a consideration around a couple of other things.
Such as the amounts you eat. It's still very possible to overeat on vegan friendly foods, which ultimately, will make it difficult to lose body fat, or actually see you gain it.
And, with removing animal products from your diet, there will more than likely have to be some considerations made around where you’re going to get your protein from, along with your intake of healthy fats.
Going vegan, or vegetarian for that matter, can prove to be a very healthy move in the long run, but only if done smartly.
3. Breakfast Is The Most Important Meal Of The Day
The reality is, they're ALL just as important as each other when it comes to eating for health & fat loss.
It's easy to see why Breakfast would lay claim to a special pass as the most vital, but it's not really more
important than any of your other meals.
There are many successful examples of protocols being used where breakfast is missed out all together. Take
Intermittent Fasting for example. A structured way of eating that, depending on which way you view it, skips
or delays breakfast by a number of hours.
That's without mentioning that breakfast, for a lot of people I know, is often one of the more stressful meals
of the day. Limited time, tiredness, lack of options, all can lead to situations where actually delaying or
skipping all together, might end up being a better option longer term.
True, this won't work for everyone, and it's all dependant on the individuals preferences, but it goes to show
that the thinking that breakfast is the most important meal of the day, isn't all that true.
When it comes to improving your health and shifting unwanted body fat, the real truth is that they're all important, and that your total intake of foods over the days and weeks combined with various other lifestyle factors, will play a much bigger role in whether or not you get the results you want.
4. Cutting Carbs Causes Weight Loss
This one is kinda true.... I guess.
You see, one of the big selling points of low carb diets, is the extremely fast "results". Eliminating carbohydrates from your diet for even one week, although challenging, will more than likely see you drop 2, 3 or even more pounds on the scales.
If only it was body fat. Instead, chances are any short term drops in weight when cutting carbohydrates, is actually down to the fact that your body will release water.
Water that carbohydrates help to store when reacting with your muscles. No more carbohydrates means this water is no longer able to be held inside your muscles, and can often lead to big drops in the scales.
As with most myths surrounding fat loss, it will come down to a number of dietary & lifestyle choices over time. So there's no need to feel the pressure to eliminate all carbohydrates from your diet, especially if you enjoy them!
Try to stay mindful of the type of carbohydrates you're consuming. This will more than likely see you get the results you want, without the extreme measure of cutting them out all together!
5. You'll Lose 1 Pound Every Week
This one can often leave us feeling frustrated, especially as it will very rarely go to plan.
The idea here is that every week, you'll simply be 1-2 pounds lighter. However it's only really half true.
If we take a 12 week period, then in theory, by the 12th week, it is very possible for you to have lost 1-2
pounds per week.. on average.
The reality is that weight will fluctuate. The lists of influences on your bodyweight when you step on the
scales is huge. From what you eat & drink, to the time of day and specific set of scales you actually use,
your weight will deviate.
The main thing here is to remember that the 1 pound per week mantra, is simply an average. Some
weeks it will stay the same, followed by a small drop, followed further by a rise, then another drop.
As long as at the end of the 12 weeks you're in a position where you're happy with the outcome and
progress, then you really shouldn't need to worry too much about what the scales are saying.
Keep in mind that they're most useful when used as a small indicator. They certainly don't define the results and progress you make.