JERRY Diaz, a certified National Academy of Sports Medicine personal trainer, says he has learned that scientists will always retest theories and make new findings which is the nature of science.
This week, Diaz will discuss common myths about health and the facts behind them.
Eating fat makes you fat
Essentially, fat taken in moderation is necessary for health. There’s no evidence that eating a moderate-fat diet causes weight gain. For your daily diet, you may include a moderate amount of fats from olives, olive oil, nuts or avocados.
Carbs make you fat
Not all carbohydrates are created equal.
A chocolate cupcake and a banana both contain carbs, but one also has necessary nutrients and healthy fiber. The debate over carbohydrate intake has been going on for decades, but there’s no doubt that your body needs carbs in order to process energy. Try to choose carb-rich foods that are minimally processed and high in fiber, such as whole grains, legumes, fruits, and vegetables.
If you’re skinny, you’re healthy
People store fat differently, and mere thinness is not an accurate measure of health. Even if you’re naturally slim, you still need to exercise and see your doctor regularly.
If you want to lose weight, go on a diet
Diets do not lead to continuous weight loss or health benefits for everyone. Eating in moderation is a good idea for everybody, and so is regular exercise. Exercise is a key factor leading to sustained weight loss.
We need eight glasses of water a day
We should drink water with meals and when we feel thirsty. Some individuals such as an athlete or a fitness enthusiast who trains intensively should take in more water. Recommended water intake varies individually.
The best indicator of intensity level is the heartrate monitor
Of all the fun gadgets on cardio machines, the heartrate tracker is a favorite. While your heartrate is an important indicator of how intense your workout is, you might not want to put your faith in what the machine tells you. If you’re trying hard to catch your breath and having a difficult time talking, then it means you are pushing too hard. This is called the talk-test in fitness
Starving yourself can lead to weight loss
A starvation diet may seem like an effective strategy for losing lots of pounds quickly, but a major shift in your eating can lead to the opposite result.
Eating too little or starving yourself is a very bad idea and it actually leads to rebound weight gain.
Detox is the best way to jumpstart a change in diet
We all have that friend who talks about a week-long “detox” of drinking only lemon juice and other juices, or going on an all-liquid diet. But while eliminating toxins may seem like a healthy thing, especially after a long weekend of drinking, it’s not likely to have many legitimate health benefits.
Eating before going to bed makes you overweight
There is no magic hour after which you should avoid food before going to bed. What is important is to avoid overeating and junk food.
Crunch exercises will give you a six-pack
If after performing countless ab exercises every day and you still don’t have a six-pack, then you may want to reconsider what you are doing. The focus should be on the functional reason why we need to strengthen our core.
Diet fads are healthy
Whether it’s paleo, keto, or some other diet fad that makes headlines and gains an army of followers — it doesn’t mean it’s actually healthy for you. It is important to use food for fuel and to nourish the body, not to restrict important nutrients in order to reach your fitness goals.
You should remove sugar entirely from your diet
Sugar comes in many forms. Many don’t realize that there are different types of sugar. There is natural sugar that can be found in fruit, vegetables, dairy products and grains. Misuse of sugar can be found in stuff like soda, sweets, sugary cereals, flavored yogurts, and sports drinks.
Weight training makes you bulky and look manly
Some women are worried that they may bulk up and lose their “figure.” But women do not, and cannot, naturally produce as much testosterone as males do, so it is impossible for a woman to gain huge amounts of muscle mass by lifting weights.
If you exercise, you can eat what you want
Our individual metabolism determines how many calories we burn at rest and while we exercise. If we eat more calories than we burn on a consistent basis then our bodies will collect extra calories as fat regardless of the amount of exercise that we do.
Diaz said growing up as an avid health enthusiast, “I’ve encountered many scientific information that had confused me. One day, I read that coffee was good for you. Then the next day they said it’s bad for you. Then a fad diet would come out only to be replaced by another fad diet. It seems that science is going back and forth, so it gets confusing.”
Science evolves, he added. “And what works and what doesn’t is different for each individual. Every fitness goal is reachable. The question is, are you ready to take on the challenge of building new habits and staying consistent?”
For professional fitness nutrition inquiries, contact Jerry Diaz through Instagram at @BBJ_Athletics or Facebook.