A few months ago, I had the opportunity to ask Emily Miner, an expert in mindset/fitness/nutrition about the lies that we have been told about diet and nutrition. Here is what she had to say, plus she tells us whether we should believe the hype about organic food.
Lie #1: Eat less, exercise more.
This approach is not sustainable over the long haul thus does not yield sustainable results. The calorie model only explains part of the equation. It’s not that calories don’t matter, but sustainable fat loss requires both caloric deficit AND hormonal balance. At Metabolic Effect (ME), they teach that when hunger, energy and cravings (HEC) are in check, hormones are balanced. And if hormones are balanced, the calories take care of themselves.
Lie #2: Eating fat makes us fat.
Eating the right fats will help burn fat. Dietary fat slows digestion and helps control hunger, and certain fats can actually turn on fat-burning genes. Sources of healthy fats include, but are not limited to fish, grass-fed animals, olive oil, nuts and seeds and avocado. Egg yolks, despite a bad rap for high cholesterol content, are nutritionally-packed. Because fat is calorically-dense, it is important to watch the serving size but complete avoidance of this macronutrient is not smart.
Lie #3: No carb is the way to go.
While it is best keep starchy carbs in check (excess will increase fat storage), a no-carb diet is a surefire way to no energy and likely a rebound gain if not thoughtfully reintroduced. In fact, fat burns most efficiently in the fire of carbohydrate. A small amount of [clean] starch/sugar can speed up fat-burning a little at the level of the mitochondria.
Lie #4: Sugar-free means healthy.
While carb (aka sugar) control is key, artificial sweeteners that are used in foods to make them low- or no-calorie can increase hunger and cravings due to their effect on stress hormones and insulin. Protein and fiber-rich foods help combat hunger, and unsweetened cocoa powder balances brain chemistry to help squash cravings. *Try the ME Cocoa Drink: 1-2 T. unsweetened cocoa powder, 6-8 oz. hot water and stevia, to taste.
Lie # 5 One size fits all.
Our metabolism is uniquely our own and so what works for me might not work for you. We don’t like this! We want a plan that will get results, but nutrition is not black-and-white. Scary as it may be, the only way to know if something works for you is to try it: two to four weeks, monitor and adjust, higher or lower according to HEC and fat loss results. *Remember: YOU are the best expert in you! The old way will always be there.
Q: So, is “organic” food also a lie? Does food need to be organic to be healthy?
A: This is a multidimensional question with a multidimensional answer, but my short answer is no. Ideal? Absolutely. But things like affordability and availability come into play.
With all the antibiotics, hormones and pesticides used in the production and/or processing of our foods these days, knowing your food source is important. But, the quality of the food you eat is far more important than its organic or conventional label.
*Example: In the case of the all-natural, but maybe not organic skinless chicken breast and the organic doughnut, the protein-packed chicken breast will always win.
When clients are trying to prioritize where to spend their food dollars, I refer them to the “Clean Fifteen” and “Dirty Dozen” for those foods that are best bought organic, and those whose conventional counterparts are okay. If you’re interested in learning more, this is a great read.
All that said, food budgets come down to priorities. Food is expensive, yes, but I’d rather spend money on good food than on medical bills. Consider it an investment in your health.
About Emily Miner:
She holds a B.S. in Health & Exercise Science from Wake Forest University and is pursuing a M.S. in Human Nutrition at the University of Bridgeport. She is a certified personal trainer with the American College of Sports Medicine and Metabolic Effect, and a Level 3 Fat Loss Nutrition Consultant with the latter. Visit her site for more great information on nutrition, fitness and mindset: http://emilyminer.com/