7 Weeks Out - 7 Myths

There are so many different beliefs out there about how to diet. I have gathered some of the most common diet tips that are very often taken out of context. I hope you find this article very informative, and as always please email me or send me a DM on Instagram if you have any questions about dieting or nutrition!

7 weeks out – 7 Fitness Myths Debunked by SCIENCE

1. Carbs will make you fat – This is one I here all the time! So many of people in the fitness industry believe that carbs are the root of all evil and that one piece of bread is going to give you love handles. In reality you actually don’t have to eat 30g of Carbs a day to get lean. In fact, carbs are an important part of your diet, and can help maintain your energy and reduce bloating. However, you want to stay away from added sugars and stick to complex carbs like potatoes, whole grain breads, and fruits & vegetables. All of these contain fiber to slow down digestion allowing the carbs to stay in your digestive system for a longer time and digest slowly. Spreading your carbs out throughout the day will be more beneficial because having a large influx of carbs at once can cause hyperglycemia which in turn spikes insulin levels in the body. This encourages fat storage and can give you the sluggish feeling of what many call a “carb coma.” Having a moderate amount of carbs throughout the day with each meal encourages a healthy blood glucose levels for a burning metabolism.

2. I have to do cardio to loose weight – Weight loss comes from a caloric deficit; if you are taking in less than you are expending in a day, than you will loose weight! This can be done in two different ways: dieting and/or cardio. When I start cutting, I wait to start cardio until I hit a weight loss plateau. I find that cardio can really shock your body into loosing weight. Cardio is not a necessity for weight loss but it can help when added to your weight loss program.

3. If I do enough crunches I’ll have a 6-Pack – Abs are not made in the gym, and I’m sure you’ve heard this, and yet every day in the gym you see people killing themselves doing a million crunches to try and get a flat bikini-worthy belly. The truth is, you can’t spot reduce fat loss. Doing more lunges won’t thin out your thighs just as much as doing more leg lifts won’t give you a thin waist. To see your abs, you have to loose the fat that is currently hiding them! Abdominal muscles are always there, and crunches just strengthen and thicken the abdominal wall to aid visibility, just like doing bicep curls will increase the size of your arm muscle. However, leanness is what allows abs to be seen. There is no miracle pill or amount of crunches you can do to lose belly fat; it is all based on where you personally loose weight first. Some people have fortunate genetics, and loose weight first in their upper body, and others loose weight in their legs first, everyone is unique. Spending prolonged periods of time at a consistent caloric deficit is what leads to visible abdominals.

4. Real sugar is better for you than artificial sweeteners – There has not been significant scientific evidence that can prove that artificial sweeteners are bad for your health. The negative effects seen by artificial sweeteners are only seen at extremely high levels, and it would be virtually impossible for someone who gets some artificial sweeteners from diet soda to see negative health effects. These negative effects are seen around extreme levels which are around 300x the recommended daily dose. So, you would have to be eating Sweet n’ Low by the pound, which would just be miserable. Sugar on the other hand, is just empty calories. Processed sugar, in excess, has serious health effects on your body and can add pounds on you before you know it. Without a doubt, artificial sweeteners are a healthy alternative when supplemented for added sugars. So next time when you’re craving something bubbly reach for the diet option, your body will thank you.

5. I should avoid gluten at all costs – The only reason you should avoid gluten is if you have physician confirmed celiac disease or gluten intolerance. Gluten itself is not bad for you, but for those who can’t digest gluten, should avoid it. Bread will not make you fat!!!! If you choose to not eat gluten because you don’t like to that is fine, but I am debunking this common myth because so many people believe gluten is the cause for weight gain. This doesn’t mean you get a free for all in the bakery aisle, but as long as you have a controlled level of carbohydrates in your diet, gluten should not effect your health.

6. If I’m hungry, I’m getting skinny – Loosing weight is dependent on a caloric deficit, as mentioned earlier, but does this mean you have to be hungry? No! Diets usually fail because people believe they just need to eat less. Many people believe “no pain no gain” when In fact, eating less can cause your body to actually hold on to more fat tissue! Eating an extremely low amount of calories can have many detrimental long term effects on your body’s metabolism. Your body is smart, and if you aren’t giving it enough energy for it to function, it will fight back because you are starving it. Yes, sometimes during a diet you will be hungry, especially during something as extreme as a competition prep, however, pain and intense hunger is not always a sign of positive change. Sometimes the best thing to do for your body after you have tried to diet for a long time, just take some time off, track macros consistently, and build back your metabolism.

7. Some people just can’t get lean because of their genetics – Everyone has the potential to get lean. Getting lean is a combination of hard work and consistency. Most people don’t think they can lose weight because they see so many people on Instagram with 3% body fat. In reality getting that lean, like you would need to do for a show, is unrealistic sustainable physic. And it is impossible to maintain this type of leanness year round. I know this is probably not the thing you really want to hear, but it is not healthy to live at an extremely low body fat for a prolonged period of time. So embrace your curves, and strive for the you that is healthy, not stick thin.