-Diablo's Notizen, 24 Jun 22

Myth 1: Protein is bad for you
The Truth: Protein, even in large amounts, isn’t harmful to your bones or kidneys (unless you suffer from a pre-existing condition).

Myth 2: Carbs are bad for you
The Truth: As long as you do not overindulge, there is nothing inherently harmful about carbohydrates.

Myth 3: Fats are bad for you
The Truth: If you stay in a caloric surplus, a low-fat diet won’t make you lose weight. You need some omega-3 and omega-6 fatty acids, saturated fat won't necessarily give you a heart attack, and trans fat should be limited as much as possible.

Myth 4: Egg yolks are bad for you
The Truth: Eggs are a great source of protein, fats, and other nutrients. Their association with high cholesterol and cardiovascular disease has been severely overblown.

Myth 5: Red meat is bad for you
The Truth: Fears about red meat causing cancer are overly broad. The types of red meat that have strong associations with cancer center around regular intake of cured, smoked, or highly processed meat. Making healthy lifestyle choices (such as eating a balanced diet rich in whole foods, staying at a healthy weight, exercising, and not smoking) is more important overall than micromanaging your intake of red meat.

Myth 6: Salt is bad for you
The Truth: Salt reduction is important for people with salt-sensitive hypertension, and excessive salt intake is associated with harm. But a drastic decrease in salt intake has not shown uniform benefit in clinical trials. Most people will benefit more from a diet of mostly unprocessed foods than from micromanaging their salt intake.

Myth 7: Bread is bad for you
The Truth: Although some people are sensitive to wheat, the gluten content isn’t necessarily to blame, and other foods may also be implicated. Bread (or any other food) will not inherently cause weight gain unless its consumption puts you in a caloric surplus. Whole-wheat bread is claimed to be far healthier than white bread, but they aren’t that different, and neither contains high levels of fiber or micronutrients.

Myth 8: HFCS is far worse than sugar
The Truth: HFCS and table sugar are very similar from a health perspective. Although HFCS may sometimes contain more fructose, the difference is negligible.

Myth 10: Food nutrients > supplemental nutrients
The Truth: With regard notably to vitamins, foods are not always superior to supplements.

Myth 13: You should eat “clean”
The Truth: “Clean eating” is tough to define, as gurus don’t even agree on which foods are clean and which are not. Stick to the basics. Favor whole foods (but don’t feel like any small amount of processed foods will kill you), eat organic if you wish to and can afford it, and peel or wash all your vegetables and fruits.

Myth 14: You should “detox” regularly
The Truth: Focus on sustainable health habits, such as eating nutritious foods. Ample protein, leafy greens, and foods chock-full of vitamins and minerals are not just tastier than anything a “detox diet” has to offer, they’re also way better for you (and your liver detoxification pathways, ironically). A detox diet might make you feel better, but that’s usually because of the increased whole-food intake, not because any form of detoxification is taking place.

Myth 17: To lose fat, don’t eat before bed
The Truth: Eating late won’t make you gain weight, unless it drives you to eat more. Resisting tasty, high-calorie snacks can also be harder after a long day.

Myth 18: To lose fat, do cardio on an empty stomach
The Truth: There’s very little difference between cardio in the fed or fasted state with regard to fat loss, muscle preservation, daily caloric intake, or metabolic rate. Therefore, what really matters is you. Some people feel lighter and energized when they do cardio on an empty stomach, while others feel light-headed and sluggish. Fed or fasted state: pick whichever makes you feel better.


https://examine.com/nutrition/awful-nutrition-myths/#summary13

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1761 kcal

Fett: 19,80g | Eiw: 122,19g | Kohlh: 303,00g.   Frühstück: Fruit, Giant Food Bananas (Large), Apples, America's Choice California Navel Oranges, Essential Everyday nonfat greek yogurt vanilla, Blueberries, Fruit, one brands one maple glazed donut. Mittagessen: Nature's Way Alive! Multi-Vitamin Adult Gummies, Muscle Milk Pro Series 32 Mega Protein Shake, Mighties Kiwi, Fresh & Easy Red Plums, Plum. mehr...