Nutrition Myths Busted... What You Need to Know

Let’s be honest, the world of nutrition is a bit of a minefield. With so much misinformation floating around, it’s no wonder people feel completely lost when it comes to what they should be eating. So, let’s clear the air on some of the biggest nutrition myths that, for some reason, people still believe (despite science saying otherwise).

Myth 1: Breakfast is the most important meal of the day.

Nope! You’ve probably been told that if you skip breakfast, you’ll mess up your metabolism or damage your health. But here’s the truth: breakfast is just like any other meal. Your health depends on the overall quality and quantity of what you eat throughout the day, not whether you have a bowl of porridge at 8am. The only people who might really benefit from a solid breakfast are kids and athletes, who have higher energy needs. The rest of us? You can eat breakfast if you like, or not - it’s up to you.

Myth 2: Eating 6-8 meals a day boosts your metabolism.

You’ve probably heard this one too, something about eating little and often to keep your metabolism revved up. But the science just doesn’t back it up. What matters is how much you eat over the day, not how many meals you have. If you prefer small, frequent meals, go for it. If you prefer larger meals, that’s cool too. What matters is hitting your daily nutrition goals, not how often you eat.

Myth 3: You’ve got 30 minutes post workout to smash a protein shake or lose all your gains.

Honestly? You’ve got way more time than that. The idea that you’ve got to down a protein shake within 30 minutes of finishing your workout is just one of those gym myths that refuses to die. In reality, muscle protein synthesis is happening for up to 4-5 hours post workout, so no need to chug a shake while still sweaty.

Myth 4: Food combining will change your life.

This one comes from old school ideas like Ayurveda, which suggest you shouldn’t eat certain foods together because it’ll harm your health. There’s no evidence to support this. Yes, some food combos can help with nutrient absorption (like vitamin C with iron), but the idea that combining the wrong foods is hazardous? That’s a myth.

Myth 5: Carbs or fats will make you fat.

Newsflash: no single nutrient is going to make you fat. It’s all about calories in Vs calories out. If you’re eating more calories than you burn, you’ll gain weight. Simple as that. Carbs and fats aren’t the enemy - overeating is.

Myth 6: Protein is bad for you.

Protein gets a bad rap, especially for those with pre-existing kidney issues. But for the average healthy person? Protein is your friend. It helps build muscle, keeps you feeling full, and has a high thermic effect, which means you burn more calories digesting it. So unless you’ve got specific health issues, enjoy your protein!

Myth 7: Sugar and salt are evil.

It’s true that too much sugar and salt can be bad for you, but they’re not inherently evil. Salt is crucial for your body’s functions, and sugar doesn’t cause diabetes unless you’re consistently eating too much of it. Everything in moderation, right? Aim to keep your sugar intake within recommended limits - 15g for kids, 25g for women, and 35g for men.

Myth 8: Detoxes, cleanses, and fad diets work.

Let me be clear: detoxes, alkaline diets, and other trendy diets are a waste of time (and money). Your body already has an amazing detox system - your liver and kidneys. There’s no need to spend hundreds on a juice cleanse.

Myth 9: Low-carb, keto, vegan, and intermittent fasting are magical for weight loss.

Here’s the truth: these diets work for one reason only - they restrict calories. When you cut out a food group or eat within a smaller window, you naturally consume fewer calories. That’s why people lose weight. It’s not magic, it’s maths. Every single weight loss diet in the world works on the principle of energy balance. Anyone who says otherwise doesn’t understand science.

There you have it, some of the biggest myths busted.

And remember, when in doubt, always go back to the fundamentals: balance, moderation, and making sure your diet works for you.

Learn More About How I Can Help You

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https://www.klknutrition.com/gut-healing 

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See you on the inside!

Katie Xo