10 Common Dieting Myths, BUSTED!

When it come to dieting, EVERYONE has their own ideas about what is healthy and what is not. This means, when it comes to working towards a body goal, it can be really hard to decipher the best foods to eat to get us on our way. To help sort fact from fiction, this week we have sought the advice of final-year dietetics student Jim Arrowsmith (Instagram). Jim comes from a background in commercial cookery and is passionate about breaking down those common dieting myths. So, over to him!

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Knowing how to build a healthy relationship with food is hard. Unfortunately, there is a lot of misinformation and nutrition noise out there, making it hard to sort fact from fiction. So, to help you on your way, I have come up with 10 of the most common dieting mistakes people make on their quest for health!

1. Gluten free is not the answer
Yes, gluten can be extremely dangerous to somebody with celiac disease or diagnosed gluten intolerance. However, if you’re like the most us and you can eat gluten you should. Having a diet that includes a variety of wholegrain/wholemeal foods is fantastic for weight management and will ensure you get a load of nutrients in the process.

2. Carbs are fuel not foe
Did you know carbs have less energy per gram than protein or fat? Our bodies run on carbohydrates and that’s why they should form 45-65% our diet! What carbs are best? Look for low GI carbs (wholemeal, wholegrain, fruit and vegetables) and try to avoid eating too many high GI carbs (simple sugar, refined white bread and cereals).


3. Fruit is not the enemy
Yes, fruit has sugar, but that’s not a reason to fear it! Because the sugar in fruit is coupled with heaps of fibre, it releases slowly in your body meaning you stay fuller for longer! Fruit also has many key vitamins that protect you from disease and make you feel great!

4. More protein doesn’t mean more lean
It is very important you eat enough lean protein sources for growth - about 0.8-1.2 grams per kilo of body weight is best or a little more if you are an athlete check out the AIS for details. If you eat more protein than you need, however, unfortunately, like anything else you have too much of, your body will turn it into fat. Rethinking all of those protein shakes now I bet!

5. Trusting the wrong people
When it comes to eating healthy there’s A LOT of info out there and to be honest most of it’s rubbish! Would you ask a plumber to do your dental check up? Then don’t get diet information from celebrities, chefs or magazines. If you want good advice check out Eat For Health or speak to a qualified dietitian. Dietitians go to university for over four years to bring you the best possible information.

6. Fad diets, are just that...
How many fad diets can you name? I bet you can think of a few! From eat for your blood type to the cabbage soup diet, these weight loss techniques work, well, for a few weeks maybe. The problem with fad diets is that they’re unsustainable, super hard to follow and well lets just face it, not healthy! So how do you spot a fad diet? If the diet says you have to cut out a certain food groups, eat heaps of one thing or offers super-fast results then you can safely assume it’s a fad diet.


7. You don’t live in a cave
Were you born in 15 thousand years ago? I didn’t think so. The paleo diet is currently very popular and suggests you eat like our caveman ancestors. Yes, paleo has some good aspects such as avoiding refined sugar and processed food but also tells you to avoid wholegrain and dairy which are super great for our health.

8. Eating the same boring foods everyday
Food should be fun! Its important to eat foods of all colours, shapes and textures! The more variety you have in your diet, the more likely you are to eat all of the nutrients your body needs! Simple!


9. Not eating enough!
Food is your body’s fuel! You need to eat so you have the energy to do what you love! A car doesn’t run without petrol and you won’t run without food, so don’t be afraid to enjoy eating, moderation and healthy choices are key.

10. Dieting itself!
Don’t diet, rather, maintain a long term healthy relationship with food!

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References
Vici, G., Belli, L., Biondi, M., & Polzonetti, V. (2016). Gluten free diet and nutrient deficiencies: A review. Clinical Nutrition, 35(6), 1236-1241. 10.1016/j.clnu.2016.05.002
Eat For Health |. (2018). Eatforhealth.gov.au. Retrieved 11 March 2018, from https://www.eatforhealth.gov.au/
Nutrient Reference Values | for Australia and New Zealand. (2018). Nrv.gov.au. Retrieved 11 March 2018, from https://www.nrv.gov.au/ Burke and Deakin, Clinical Sports Nutrition, 3rd Edition, McGraw-Hill Australia Pty Ltd, 2006

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About the Author : Country Girl