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Myth Busters!!

Struggling with weightloss? We see people with different ideas of how they can cut corners or get stuck in myths that simply aren't true. Let's set the facts straight!

Myth 1: If I skip meals, I will lose weight.

Truth 1:    Skipping  meals causes you to over eat later in the day leading to weight gain. Remember, your brain is 15 minutes behind your  belly, which means it takes 15 minutes to realize you are full. If you have  skipped a meal and are “starving,” you could end up eating double the amount  of calories during that time.   

Tip: Set a timer to remind  you to eat every 3 hours. Bring healthy, balanced snacks with you during the  day to help you stay on track.

Myth 2: If I’m counting my macros and I stay under, I can eat whatever I want.

Truth 2:    Just because  it “fits your macros” doesn’t mean that it’s the healthiest option or going  to help you see the results you are looking for. The best example is over  consuming sugar and frequent cheat meals. Sugar causes an inflammatory  response and increases bloating around your belly area. Just because you have  extra room for carbohydrates at the end of the day, doesn’t mean you should binge on ice cream or candy.  

Tip: Stick with low  glycemic carbohydrates, fruit in the morning and only 1-2 servings per day. Have  your occasional treat 1-2x month and move on. If you are counting your  macros, you should space your protein, carbohydrates and fat throughout the  day, not saving it for one meal.

Myth 3: I should only eat protein to help me lose weight.

Truth 3:    Eating too much protein puts stress on your kidneys and can cause health issues long  term. Having only protein is metabolized quickly and by itself, protein won’t keep you full and satisfied.  Working out without carbohydrates in your system can cause your blood sugar to drop leaving you weak, shaky and decrease your performance. 

Tips: Focus on including all the macronutrients for meals and snacks: carbohydrates, protein and fat.

Myth 4: Fat is bad for you.

Truth 4:    Not all fat is bad for you. Fat has many  important functions in the body. Your brain and central nervous system live  off of fat. Fat helps with the absorption of vitamins A, E, D and K and can  also be used as a source of energy. 

Tips: Try to incorporate plant-based sources of fat into your meals and snacks. You want fats that are high in Omega 3s to help you fight inflammation, increase recover after workouts and increase your HDL (good cholesterol). Here are some examples of good fats: avocado, coconut oil, almonds, walnuts, pecans, cashews, and nut butters. 

Stay tuned for more great ideas and helpful tips!

Karen Silva

Karen is a mother of one and a Level 1 CrossFit coach with numerous CrossFit specialty certifications including gymnastics, mobility and CrossFit Kids. Karen holds a certificate from Precision Nutrition and has a passion for all things health and diet related. Her clients see significant success through her custom meal plans and her accountable nutrition coaching.

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