Dietitians Debunk 18 Weight Loss Myths

Dietitians Debunk 18 Weight Loss Myths


Lorraine Kearney: One of
the biggest myths that I get from my clients is that I need to skip meals and
starve in order to lose weight. It’s not true. So, if you skip meals, it’s gonna have such a
negative effect on your body that when you do go to
sit down and eat, you’ll probably overconsume. Narrator: That’s
Lorraine Kearney, one of three dietitians we
brought into our studios. My name is Ryan Turner. My name is Nikita Kapur. Narrator: To debunk 18 of
the most common weight-loss myths. Kearney: The biggest myth
that frustrates me the most is that all calories are
created equally. A calorie is not just a calorie. It depends on the source
of your calories, whether it’s coming
from caloric-dense foods or nutritional-dense foods. Caloric-dense foods
would be more so our cookies, our cakes. We can have a cookie
that’s 100 calories, we’ll eat it,
it’ll digest really fast, then it’s gonna spike
our blood sugar levels where, when we start
to crash again, we’re gonna crave
more sugar for that energy pick-me-up. Narrator: And that can
make you gain weight. Kearney: On the other hand,
you can have a banana. Narrator: Which
is an example of a nutritionally
dense food. Kearney: I get the
question a lot, do bananas make you fat? Bananas do not
make you fat. Bananas, they’re a great
source of potassium, but for those 100 calories you’re also gonna get the
fiber and the nutrients that your body needs
in that cellular level to make sure that
you are healthy and that you’re nourished. Narrator: And you definitely
need to nourish your body if you’re trying to
lose weight. Kapur: When we are
restricting calories, you are restricting the
energy source of your body. You’re also restricting the
energy source of your brain. And if that’s happening, then, you know,
very primitive, protective mechanisms start to kick into place where your body
senses that as a physiological threat and does start to shift
your metabolic balance to burn less because
it’s getting less. It’s kinda like a
budget. Right? So, if you have a paycheck and you’re running
out of funds, you’re going to conserve
how much you pay till your next paycheck. Your body does the same. Your body will jump
into this protective physiological,
biological mechanism to reduce the amount
of energy you’re using, which is why it is hard for
people to maintain weight. Narrator: And starving
yourself can also shrink
your muscles. Turner: You wanna
make sure that you’re not eating less than 70% of your
overall calorie needs. If you do, that’s
where not only are you probably gonna
feel extremely hungry and it’s gonna take you off of any goals that
you’re setting, but you’re probably
gonna start compromising your muscle mass as well, and that’s where weight
loss is gonna be unhealthy. Narrator: But while the
amount of calories you consume matters, the timing might not. Turner: Timing your meals
is always a big question. Everyone comes to me
and they kinda smirk and they think that I’m
gonna give them a thumbs up when they say, “I don’t eat after 6 o’clock or 7 o’clock.” And I say, “Oh, all
right, do you enjoy that?” And they say, “No.” And I say, “Well then
maybe eating after is OK.” Because timing of day is not going to
affect weight loss. Calories are what’s
going to affect weight loss or body-fat loss. So, if you eat a bunch
of additional calories and you’re in calorie surplus and those are coming
late at night, then that’s what’s causing
something like weight gain. Narrator: And what
about eating first thing in the morning? Kearney: It depends on the
body, and it depends on the person and their
relationship with food. For a lot of people,
me included, if I don’t eat a meal, I
usually feel very deprived, and it’s like I want to
make up for it later. If that happens, then that’s when we can
add in a lot of calories. Personally, I’m a huge
advocate of breakfast. Our body runs on fuel,
and food is our fuel. So if we have our breakfast, then we feel we have
more sustained energy throughout the day. Narrator: And if you do
choose to eat breakfast, feel free to go for
that 2% yogurt. Turner: Now, fat is
incredibly necessary. We should not be
afraid of fat. We need fat in the diet. Fat’s gonna be
necessary for things like absorbing nutrients,
like the fat-soluble nutrients like vitamin A and
D and E and K. And you also need to
make sure that fat, specifically cholesterol, is what’s gonna help produce
things like your hormones, so things like estrogen and testosterone,
growth hormones, so we need all those
kind of things. Narrator: Not only is
fat healthy, but fat-free foods are often
loaded with sugar or salt. Kearney: So, if you
have a wholesome product and you’re removing
the fat of it, it’s gonna taste
completely different. You probably wouldn’t
even like it. But what they’re gonna
do is replace that flavor with something else, and usually it’s either
sodium or sugar. So, with sugar, when we have, like, a yogurt that has the fruit
at the bottom, they’re gonna have
way more sugars than if you had, like,
a 2% Greek yogurt. Narrator: And, as it
turns out, fat isn’t the only nutrient
you can keep in your diet and still lose weight. Kearney: One of the biggest
myths I get about carbs is that you must omit them
from your diet to lose weight, or my body doesn’t
digest them well and I have to omit them because I’d never
lose weight unless I restrict myself. It’s not true. Narrator: And it’s just
not sustainable. Kearney: It’s almost
impossible to have a no-carb diet. Fruits and vegetables are
known as carbohydrates, and we must get those
for their nutrients. Why carbs have
a bad name? It’s because of
the simple carbs. The carbs that you see
prepackaged that are the cookies, the cakes, the sodas,
the potato chips. They’re called
simple carbs because the chemical
structure of them is usually one to two glucose
molecules put together. So, when you have, like,
a small glucose molecule, it’s easy for them
to break away. But with our complex carbs, they are really long
chains of carbon that usually are about
18-carbon long, and then, by the time
that your body starts to break it down, it’s gonna take a while, and
that’s exactly what we want because it helps balance
our blood sugar and also that fiber
keeps us full for longer and then also prevents
us from snacking. So, eat your carbs. Definitely eat your
carbs and eat your bread. Bread’s delicious; it’s
one of my favorite things. Narrator: And she has
a pro tip for finding bread with
more complex carbs. Kearney: Read your
ingredient list. With bread, a lot of those
mass-produced breads that are in the bread aisle
that are shelf-stable, they can last a month without getting
mold on them. And when you look
at the ingredient list, it’s probably about
50 ingredients long. They’re the ones
we wanna avoid. When you’re getting bread, get the fresh bread that
comes from the local bakery, which is usually around
the deli counter area inside of grocery stores. Those will have maybe
four or five ingredients, it’ll mold after two days, but you can preserve it by just putting it
into the freezer and take it out
as you need it. Narrator: And,
speaking of bread, what about going
gluten-free to lose weight? Kearney: Gluten-free
for weight loss can be a huge
marketing ploy. So, with gluten-free,
there are a lot of people that do have an
intolerance to gluten. Or they have celiac disease, which is where the body
starts attacking itself and can deteriorate
the body. Narrator: But there are
also people without these conditions
who are looking to… Kearney: Blame something
like the gluten without checking the
rest of their diet. If you are honest
with yourself, recording your food,
checking the ingredients, and then you eat the gluten and you feel the
intolerance, then great. But a lot of people will
choose to just jump in and be like, gluten’s
the enemy. Narrator: So, most of us
don’t need to cut out gluten or fat or carbs to
lose weight. But there are some products
better left on the shelf. Kearney: The diet sodas
are terrible, with all the additives,
preservatives in them, and the hidden sugars. A lot of the added sugars
are the synthetic sugars that are supposed
to be great because they don’t
release insulin, which then doesn’t cause a
spike in blood sugar levels. But, internally, if we don’t stimulate
the release of insulin, those sugars, the synthetic
sugars, go to the liver, build up around the liver, hinder the functioning
of the liver, and then can lead to
nonalcoholic fatty disease. If I’m gonna have a soda, which I have once
in a blue moon, it will be the real thing. Yes, there’s more sugar in it, but it’s something that I
don’t have on a regular basis. Narrator: Better yet,
she says, drink water. Kearney: Jazz up
your water. Add fruit to it, add some
mint or cucumber, lemon. Yes, it’ll take a little bit
for your taste buds to reset, but you’re getting so many
nutrients from that water, and your body
requires water for it to function
optimally. Water is one of
the six nutrients that the body needs. And when we’re
dehydrated, it also mimics the
signs of hunger. So people turn to food a
lot if they’re dehydrated, not realizing that
they’re not hungry, it’s just your body saying, “Give me some water,
I’m thirsty.” Narrator: And what
about juice? Kearney: Oh, juice
cleanses. [laughs] So, juice cleanses are,
like, one of my pet peeves. If you’re having a juice
every once in a while, great. You’re still getting the
antioxidants out of it, you’re still getting
the nutrients, but you’re
removing that fiber. And fiber is key for the
body to support gut health. With a lot of juice cleanses,
they’re hella expensive, and we have this belief that they’re gonna be
better for our bodies or it’s a cleansing
effect of our body. Realistically, what’s
happening is that, when you have those
juice cleanses that are mostly coming
from, like, fruit sugars and then the
vegetable sugars, it’s a high, high amount
of fructose in the body. When the body consumes
excess fructose, it has a spasming effect
of the GI tract that can lend to
the cleansing effect. So that when we
are actually having a reaction to the high amounts of fructose
in the body, people think it’s the
cleansing effect because the marketing
ploys have led us to believe that way. But it’s not. You would be better
cleansing your body by actually eating the
apple, eating the spinach, and eating all the other fruits
that are in that cleanse. That would be better for you because fiber is our
natural detox. What it does is it goes
through the body, picks up, like, excess
fat, metabolic waste, and help cleanse it out. Narrator: But juice cleanses
aren’t the only diet fads that don’t often work. Turner: Intermittent
fasting is probably a question I get all the time. It’s…we can kinda put
it in that myth category. Narrator: Now, it can
restrict calories and, at least temporarily,
help you lose weight. Turner: If you’re only allowed
to eat food for eight hours, that just gives someone
a lot of structure, and that can be very,
very helpful. You can only get so many
calories in your mouth in that time. On the flip side, someone can get a lot of
calories in their mouth during that time as well. So, someone can, and I’ve
seen many people do it, they’ve gained weight
through intermittent fasting. So it’s not just gonna
be this quick fix; there’s nothing magical to it. Narrator: And the same goes
for many popular diets. Kapur: So, one of the
common diets right now that is gaining popularity
is the ketogenic diet. So, a lot of people
who are doing that are just eliminating
carbohydrates, which is why that’s
hard to sustain, because your body does need carbohydrates
for a reason. To be honest, there’s
not a lot of research that’s saying that that is
something that is helpful. There’s maybe a lot of
research in mice models, but that hasn’t
been transcribed into human studies. Narrator: And while people
have lost weight on keto, it’s often not
without side effects. Kapur: They’re eliminating
whole grains and legumes, certain fruits
and vegetables, and really increasing
their fat intake, which, although
fats are important, excess of any
nutrient can cause metabolic changes
in your body that will impact your
cardiovascular health, your physical health,
your metabolic health. So, an example
would be patients that we’re seeing in
the clinical setting are following ketogenic
diets, are seeing weight loss, however, are coming with
higher cholesterol markers, they’re coming with
higher LDL markers, they’re coming with more
irritable bowel symptoms, they’re coming with more
gastrointestinal discomfort. Narrator: The truth is
there’s no one tool that will make you
magically lose weight. Kapur: I think the most
prevalent concept around health these
days is biohacking, which is this idea that
you can defeat biology, you can work around your
genetic predispositions, your metabolic parameters, and that is actually not true. And the reason for
that is because you cannot defeat biology, you cannot hack hunger, you cannot hack access
to healthcare, you cannot hack motivation. And this idea that, again,
if those results are there, you’re going to be able
to feel more satisfied is also not true. So, this biohacking works on
this concept and this belief that, you know, you can work
your way and fix your body, and that prescribes to
the social construct that it is up to you
to change that. Narrator: And that’s also
why most diets don’t work. Kapur: They’re hard
to sustain, they’re hard to maintain, so the results are
very temporary, which is why we go back
to something, trying something new. It’s important to focus
on behaviors rather than outcomes. Kearney: Where you should
start is record your food. A simple food log
to lose weight is really just being
honest with yourself, identifying your foods
and the hidden ingredients that could be
contributing to excess of hundreds and hundreds
of calories per day. Take olive oil. Olive oil is great. But when we cook with it, we usually free-pour
it into a pan. Each tablespoon of olive
oil has 128 calories. Now, if you’re pouring in,
like, 6, 7, 8 tablespoons with your vegetables, you’re getting almost 1,000
calories that you don’t need. Narrator: So, pro tip for
cooking with olive oil: Kearney: Put it in, wait
till your pan is hot, once it’s hot, add 1 to 2
tablespoons of olive oil, and then add in
your vegetables. When the pan is hot enough,
it will disperse easier and then you’ll use less. Also, once you put
the vegetables in, some water and moisture will
come from those vegetables and will add to the
liquid in the pan, so you actually don’t
need to add excess in. Narrator: And if
you are being mindful of what you eat, that whole idea of cheating?
Kearney isn’t a fan. Kearney: I don’t think
there is any cheat meals. I don’t like the word cheat. I think it gives it this, it gives us this, like,
higher power, like, oh, this is really bad
and I can’t believe I did this, I completely fell
off the wagon. No, remove that. Because then you’re
gonna want it more, you’re gonna feel even
more guilty about it. If you go out and
you’re socializing and you’re trying out one of
New York’s best restaurants that’s filled with cream
and butter, enjoy it. Just try to get a
salad to start. And filling up on salad is a
great way to cut the calories, and then, have, like,
one of the appetizers that are not in line
with your health goals with your table and share,
’cause sharing is caring. Narrator: And there’s
more good news. Kearney: You can still
lose weight while drinking
occasional alcohol, if you’re sticking to
the cleaner foods. And by omitting all the foods that you tend to
enjoy in the past, by omitting alcohol, trying
to increase your exercise, and then doing this, like,
detox fad all in one go, it’s overwhelming, and it’s
setting you up for failure. So doing it in stages
and being more realistic about what you
can change now, and then work towards it. What I usually recommend
to my clients is take care of your food now. You’ll understand
how your body feels when it’s nourished, understand how your gut health is supposed
to be supported, and then we’ll
focus on alcohol and working in
the exercise. Narrator: But the thing is, no matter how much
we care about it, weight definitely
isn’t everything. Kapur: I think one of
the biggest myths around weight
loss and weight is that overweight
equals unhealthy, normal weight equals healthy, as defined by the
BMI category. BMI is a very inaccurate
measure of health because it is just looking
at your height and weight without taking into account what your metabolic
factors and parameters are, what is your physiological
health, your physical health, your sleep, your
mental health, your relationship to food. And I think it’s
very important to factor those things if we really wanna define
someone as healthy. And if we’re not gonna look
at it more holistically, I think what that does is it marginalizes people
in bigger bodies. Narrator: Plus, not
everyone can lose weight, even if they’re putting
in the same effort. Kapur: That’s a very
common myth, that everybody should have, has the same ability
to lose weight, and if everybody eats
the same way, they’re gonna look
the same way, which is very untrue,
and that’s incorrect. And the reason for that is I think it’s important
to understand that someone’s weight is a factor
of so many different things. It is so complex. All the way from your
genetic predispositions, your family history, your
past medical history, your relationship to food
as you were growing up, because not everybody
has access to food. Because health is about
inclusion, access, connection, joy,
physiological well-being, and we have to take those
factors into account.

100 thoughts on “Dietitians Debunk 18 Weight Loss Myths”

  1. Instead of calling it a cheat day. Call it a reward day. Bc don’t ppl deserve a reward for making it as far as they did. And if they are able to back that quick without falling off the wagon they should be even more proud of themselves right?

  2. All I hear is ego ego ego bla bla bla bla ego I'm a nutrition expert, ego ego.
    Where is the actual secince research?
    What about the benefits of fasting that help suppress your appetite and repair you body at cellular level and more. All is base on recent study. What about exercise? Stop interview stupid, you are doing more harm then good.

  3. This IS EXTREMELY BAD CHANNELS.. EVERYBODY UNSUBSCRIBED.
    Why dose this channel ALWAY published the opposite of what scientists research say, like keto, and now this dumb video. You are doing a lot of harm to many people. You need to STOP and get the proper researcher that is doing the study.

  4. This IS EXTREMELY BAD CHANNELS.. EVERYBODY UNSUBSCRIBED.
    Why dose this channel ALWAY published the opposite of what scientists research say, like keto, and now this dumb video. You are doing a lot of harm to many people. You need to STOP and get the proper researcher that is doing the study.

  5. This IS EXTREMELY BAD CHANNELS.. EVERYBODY UNSUBSCRIBED.
    Why dose this channel ALWAY published the opposite of what scientists research say, like keto, and now this dumb video. You are doing a lot of harm to many people. You need to STOP and get the proper researcher that is doing the study.

  6. This IS EXTREMELY BAD CHANNELS.. EVERYBODY UNSUBSCRIBED.
    Why dose this channel ALWAY published the opposite of what scientists research say, like keto, and now this dumb video. You are doing a lot of harm to many people. You need to STOP and get the proper researcher that is doing the study.

  7. This IS EXTREMELY BAD CHANNELS.. EVERYBODY UNSUBSCRIBED.
    Why dose this channel ALWAY published the opposite of what scientists research say, like keto, and now this dumb video. You are doing a lot of harm to many people. You need to STOP and get the proper researcher that is doing the study.

  8. This IS EXTREMELY BAD CHANNELS.. EVERYBODY UNSUBSCRIBED.
    Why dose this channel ALWAY published the opposite of what scientists research say, like keto, and now this dumb video. You are doing a lot of harm to many people. You need to STOP and get the proper researcher that is doing the study.

  9. “Not much research on ketogenic diet.” “Only done in mice” Lame excuses. Lazy arguments. She probably has not researched well. Keto and low carb diets are evidence-based science. It has been there but for some reasons, people and the media did not pick it up. To say that it’s not sustainable to underestimate the people who made low carb a lifestyle, myself included. I agreed with the blonde girl when she said that we need complex carbs particularly fiber. Low carb diet advocates for this, too. It encourages eating whole, unprocessed foods. It just so happen that most processed foods are carbohydrates loaded with sugars.

    And to debunk that “we need simple carbs for energy” statement, read this (it’s highly scientific)—-

    https://blog.virtahealth.com/why-dont-need-dietary-carbohydrates/

  10. Stopped watching after "myth" #1. Intermittent fasting (skipping meals and confining all consumption to an <=8hr window) is very effective for weight loss and health. It only takes a few days for your body to adjust. OMAD is even more effective. If you're in ketosis you don't even feel hungry, with more energy and mental clarity than when carbs are a part of your diet.

  11. This is nonsense.. intermittent fasting helps people with insulin resistance and pcod.
    I never lost weight till that.. and constant need to take drugs like metformin.
    This thing dieticians are simply following old school..

  12. So what she was saying was to eat 9 cookies instead of 1 to have a 18 molecule long chain of carbon and sustained energy. Got it!

  13. you can eat fatty foods sometimes, but have some healthy food in your life. I can overeat a bit because I do sometimes but I still stay a skinny legend. Although it depends on your body

  14. This is total bullshit, i must admit ive never seen or heard such nonesense in my life. The dietitians you brought are basically debunking myths without any scientific evidence, or logic.

  15. Keto works for me. May not be sustainable. But it serves as a kickstart to my weight loss journey. Low carb works and has so many benefits. Low carb is diff from NO CARB. Search Dr. Berg for explanation. Hehe.

    I wonder if these dieticians have actually tried Keto or IF. Because for me, they work esp because I have insulin resistance. Just do whatever works for you hahaha

    Bottomline: eat whole foods, unprocessed foods. Avoid sugar and processed food. Exercise regularly. That’s it!!

  16. Few are suggesting no carbs. Only the carnivore diet really. We know grains and carbs are a major problem today. It, sugar, and continuous food consumption caused the obesity/diabetes epidemic we see sky rocketing today. Don't ever chose sugar soft drinks over diet ones. That's BS about artificial sweeteners damaging the liver. Who told her that? Check out Dr. Ken Berry if you want to get real and accurate information on nutrition. Got the fat info right at least.

  17. 3 meals a day is something we made up. You can skip meals… Especially if you stay away from carbs, its a lot easier

  18. I love how none of these “dietitians” are actual doctors with a PhD and are giving dated, inaccurate information which much of are regurgitated opinions that have been instituted amongst the nutrition “science” circles, ,id est, hypocritically perpetuating myths themselves

  19. If you are going to intermittent fast use the 5:2 method. If you do it right then you can lose weight. on two of the days of the week eat lean meat, small amounts of fats and drink lots of water throughout the day, and use those days as your rest days if you exercise a lot to fully lose weight and keep it off. Mostly that means do not eat anything processed such as unbleached wheat gluten and restrict the calorie intake.

  20. Skipping meals is an awesome way to make your body tap into your fat reserves and use it as fuel instead of just burning off glucose you consumed earlier. The women obviously has no clue about nutrition

  21. Once and for all: OUR BODIES DO NOT NEED CARBOHYDRATES. There‘s something called gluconeogenesis which means our bodies can produce the small amount of carbs it needs (e.g. for brain function) by itself from protein or fat. How else could we have survived thousands of years ago when agriculture wasn‘t a thing and we had no grains

  22. Omg this is so wrong, such bad advice, guys im going to debunk this whole video with one word. INSULIN guys it doesnt matter if you are in a stupid caloric deficit you will never burn fat if you spike insulin with food by eating starchy non-fibrous carbs, i tell you this because I too followed the stupid calorie deficit diets and they NEV ER worked this video is so unbelievably wrong. Also your body will never burn fat if it can burn glucose first so if you are consuming tons of starchy fast digesting carbs dont expect fat loss, the key to fat loss is depleted glycogen stores+excercise+12 hr fasts or more= fat loss it tell you this because I hate when people quit fitness because the stupid diets they recommend never work

  23. This is just complicated and confusing.
    My friend is losing weight by starving himself so I think I will do the same.
    Simple.

  24. This entire video is just a sarcastic comedy show. Carbs are carbs. Low carb-high protein diets have lots of health benefits and effective to lose fat. Don't want to disrespect or anything but the same Dietitians in this video would praise a low fat diet 10 years ago. Because thats what nutritionist studies and food marketing was selling to society.

    Low carb diet isn't a myth. It's a good way to lose fat. Same with Intermitent Fasting. I guess the bread lover lady is too scared to show her belly fat under her shirt.

  25. While I am not a dietitian… I can speak out of experience being on Keto and fasting for 2 months now. I completely disagree with at least 2 or 3 of their points.

  26. I love IF. I do the 20/4 HR window and switch in between the weeks. I feel great throughout the day. I combine it a low carb diet.

  27. Not even 30 seconds in and it's not even funny how quickly I can see how much these people know. Yes, skipping meals will make you lose weight. It opens the fat stores and you burn the energy from the food you have overconsumed to gain weight from in the first place. ESPECIALLY if you do ANY sorts of weight training or cardio. Here's a test to just if you skip meals to get healthier not even to lose weight. Skip breakfast and lunch and then eat dinner. How slow are you eating dinner? Slower than usual? Yeah. So.. No you dont eat it faster.

  28. I lost 12 pounds of fat, and gained 5 pounds of muscle in 40 days. Eat all the potatoes, beans, salads, fish, chicken, steak that I wanted. Only drink water. No more condiments for extra taste. Only add sea salt, and use onion and garlic and lemon and cilantro for extra taste. Also use homemade hummus for topping. Walked a few miles almost every day. I did pushups almost everyday. I did basic exercises with 10 pound weights just what I felt like doing to move around. Add good habits, eliminate junk habits. Body fat went from 20% to 12%. Easy peasy lemon squeezy 💪😎👍

  29. that's odd. i kept taking advice from people like you and i never lost weight. always fat and struggling. however, last year i went on a diet of 800 kcal a day, for 8 weeks and i lost 12 kgs total. not plant based, not paleo, not anything. i ate anything i wanted. and i gained back only 2 kgs in a year. so i kept off 10 kgs. and that's by skipping breakfast and fasting from 8 o'clock in the evening until 12 o'clock next day. so excuse me, but you're confusing people. after all, you just keep repeating what you have learned..

  30. She's wrong about skippping meals. If you skip meals you will lose weight. Also your metabolism only slows down under extreme conditions. Also you wont lose muscle as long as you have protein.

  31. Good attempt, food corporations, but no.
    Keto and IF surely works for me so i also take other points as invalid.

  32. You don't understand keto diet. You guys just want to earn money because people are changing their lifestyle, and so you dont get customers anymore!

  33. In”its rally eat a lot and sleep all day but I’m still skinny?i never exercise though ,especially in summer, I lost 2 kg instead of gainin any weight ,note;I didn’t really even eat any healthy food I was still eating a bunch of junks

  34. My health has greatly improved after cutting down carbs by avoiding grains, sugars, and high carb vegetables. I'm not saying everyone needs to go ketogenic, but I think a lot of people may be getting too many carbs a day.

  35. Probably not a good idea to listen to most of this advice. Of course there are obvious things you can do to be healthier like eating whole foods, being aware of cane sugar and high fructose corn syrup, fast food and highly refined food. Nutrition is such a complex “science”, what works for someone may not work for you. Listen to your body and experiment, find what is right for you.

  36. Myth 1: Skipping meals is not necessarily bad. Fasting is actually very beneficial, promoting, for example, a cellular process called “autophagy”.

    Myth 2: A calorie is always a calorie. However, we need to put emphasis on what it comes with (nutrients), to see its benefits for the body. Bananas do not have that much potassium. You would need to eat more than 20 bananas to get your minimum daily recommendation. A potato has twice as much.

    Myth 3: On a high carb diet, maybe. If you eat mainly fats and restrict carbs, your body, and especially brain, will not use less energy, it has plenty, as ketones, from fat.

    Myth 4: Eating too much at night doesn’t allow you to have a good sleep.

    Myth 5: Here depends on each person, and normally we can choose based on our daily routines. The goal is to eat healthy, so if skipping breakfast makes you eat cookies mid-morning, of course go for a big (healthy) breakfast. Ideally eat plenty of protein and fat in the morning.

    Myth 6: Fully agree on this.

    Myth 7: It is not impossible to have a low carb diet. It is actually one of the most sustainable diets, since the ingredients have lots of flavor. Vegetables have very low carbs and high fiber, which reduces insulin response, which is the bad part of carbs.

    Myth 8: True.

    Myth 9: Drink water. Non sugared sodas do not enhance non-alcoholic fatty liver, but they do damage your teeth and are full of chemicals.

    Myth 10: True. Eat the vegetables (and an occasionally fruits), don’t juice them.

    Myth 11: Depends on what you eat when you are not fasting. If you fast and then go for a pizza, then of course you will gain weight.

    Myth 12: Bullshit. There are no nutrients in carbs. High cholesterol is not necessarily bad, and in fact our bodies generate most of it. Since fat is so energy dense, you don’t eat much, just the necessary, so it is actually difficult to overload your body on fats.

    Myth 13: Haven’t researched on this, but likely biological predispositions affect how food is processed by our bodies.

    Myth 14: Olive oil looses part of its nutritional properties if you heat it up too much. Use butter or avocado oil instead.

    Myth 15: Good advice.

    Myth 16: There is not a single benefit of alcohol in health that you can’t get somewhere else. It is just a legal drug. Enjoy it occasionally.

    Myth 17: True, BMI is a terrible measurement for health. Use your waist vs height ratio instead.

    Myth 18: True.

  37. But my professor told me that intermittent fasting for 14 hrs is good for health…it keeps the body healthy via autophagy and MMCs

  38. Mmm sorry 😐 this doesn’t match with the new studies that we see in internet now a days – what about intermittent fasting and keto?

  39. Lots of carbohydrates are bad for you but carbohydrates as a whole are not bad. However, there is lots of evidence for the benefits of a low carbohydrate diet including weight loss. It is also a well-known diet that is used for epilepsy and ADHD for the other benefits it provides.
    https://www.nature.com/articles/ejcn2013116
    https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/verylowcarbohydrate-ketogenic-diet-v-lowfat-diet-for-longterm-weight-loss-a-metaanalysis-of-randomised-controlled-trials/6FD9F975BAFF1D46F84C8BA9CE860783
    https://academic.oup.com/ajcn/article/87/1/44/4633256/
    https://journals.sagepub.com/doi/abs/10.2310/7010.2006.00044
    https://link.springer.com/article/10.1684/epd.2012.0543

    Carbohydrates, therefore, can be a problem for weight loss. Additionally, the evidence that insulin is the major cause of obesity, CVD and diabetes mean carbohydrates can be detrimental to our health.
    https://www.jci.org/articles/view/10842
    https://www.nature.com/articles/nature05482
    https://www.sciencedirect.com/science/article/abs/pii/S0168822703001220

    In conclusion, not all carbohydrates are "bad" for you but they can impact overall health. Simply debunking it as a myth is inaccurate and the evidence for this has flawed science. Anyone attempting to lose weight for overall health benefits should reduce their carbohydrate intake.

    “Carbohydrates are not required in a healthy human diet. Another way to say this (as proponents of carbohydrate restriction have) is that there is no such thing as an essential carbohydrate…" Gary Taubes, Why We Get Fat: And What to Do About It

  40. Weird watching chubby "dietitian" talking about diet myths from a channel that once said all your muscles can turn into fat once you stop going to the gym

  41. IF works if you follow eating period from 2-10 and fast from 10-2 that is in the morning have nothing and break your fast very late in the afternoon! But not easy and exercise is must

  42. I agree with some of these, but keto is not a fad diet. Yes it may not work for some, but it's worked for MILLIONS. There are some body types (like mine) who are sensitive to carbs (even complex carbs) and the body can't process them properly. I've tried EVERY healthy diet out there and nothing worked as well as keto. I've lost 20 lbs and 6% body fat in 4 weeks, and combined it with intermittent fasting. I'm still meeting my caloric needs and eat plenty of veggies and berries and I am getting proper nutrients. On top of that, my blood pressure is lower, inflammation has gone down, my chest pains have ceased, AND for 24 years I have only gotten my period 3 times a year. Since doing keto I get it nearly on the DOT (no pun intended) every month. When I stopped keto, my period went away. When I went back to it, it became more consistent. Yes, carbs are not the enemy, for most people. But for a select few it can be…I wish blanket such statements wouldn't be made.

  43. The current successful plan for weight loss:
    1) Eat Fats and protein. Get your carbs from vegetables mostly.
    2) No refined sugar. Less fruits (look at glycemic index)
    3) intermittent fasting is essential. 16 hr fasting at least.

    Why this plan works? Keyword (insulin/fat storage hormone)
    1) less insulin = more fat burning
    2) less insulin = less hunger
    3) less insulin = less inflammation
    List goes on….

    Advice: any video comes with “dietitian” that doesn’t speak about the effect of insulin on health and weightloss. Don’t watch it!.
    Good luck and stay healthy everyone!

    Psssst… if you want REAL diet education. Look up dr. Eric Burg Channel.

  44. The first dietitian needs her license taken away or at least for her to read more. Carbs aren’t your enemy. But cereal ,bread , unhealthy carbs that’s a are processed. People are so uneducated we aren’t saying carbs are horrible but processed carbs are bad. You don’t Starve your self but eat less for your BMI. When you lose weight your body will need less food either way. Eating at night isn’t going to make you gain weight either. You don’t need breakfast your body will burn the fat you have. It is sustainable. That’s horrible. These people deadass don’t know shit or don’t read. Carbs are not bad. People who eat low carb still eats veggies. No processed carbs. Bread can be a complex carb but it’s mainly processed.

  45. I dont eat after 9pm but its more of a way to just get my body ready for bed, I go to the gym 5 times a week and eat clean for the most part (I snack occasionally its more so I dont start to crave excessively then go on a binge) I think the best way to loose weight is to NOT limit yourself but just eat empty cals in moderation and exercise at least 30 mins a day, Its really simple you just have to put your mind too it.

    my weight loss plan:
    gym every second day (5 days a week)
    eat mainly vegetables, fruits, nuts and grains
    dont beat yourself up over cookies
    dont actually weigh yourself unless its for an actual purpose, dont get obsessed with it

  46. You can spray a pan with olive oil pam or even cook with water your vegetables to avoid cooking with tons of oil.

  47. Bovine excrement! Eat meat, drink water… Eat 18/6. No counting, no measuring, weight drops like crazy, healthier than ever.

  48. i think the idea of dieting in general is flawed. if youre only changing how you eat temporarily thats not going to give you permanent changes in weight or health. itll just cause a temporary change and can be pretty bad in the long run depending on the diet. incorporating more healthy foods, having tons of variety in your diet, and doing what ultimately makes you feel best is going to be way better for you than a specific diet and is also going to be more sustainable.

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