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So many people are confused about what to eat. The world of nutrition always seems to be buzzing with new trends, and it can be difficult to discern fact from fiction. There are many popular nutrition myths that are simply not true. For example, did you know it is actually possible to consume too much protein? Read on for more nutrition myths, debunked!
Myth: Calories From Fiber Don't Count
You may have heard of the idea of "net carbs," which was popularized during the Atkins diet craze. But sugar and fiber alcohols still count towards the total amount of calories you consume. If you're trying to lose weight, you'll want to remember that every single one matters, and it's probably in your best interest to opt for leafy green vegetables if you find yourself craving second helpings.
Myth: It's Fine To Eat As Much Protein As You Want
Most people are afraid of eating too many carbohydrates. They're usually not concerned about consuming too much protein. However, eating too much of this macronutrient can prevent you from losing weight or even cause you to gain a few extra pounds.
A good rule of thumb is to only eat a small amount of protein with every meal. You can easily get enough protein in your system by eating two eggs for breakfast each day, having about a cup of lentils for lunch, and then consuming around six ounces of salmon for dinner. If your goal is to weigh 130 pounds, then you will only need to consume 65 grams of protein per day.
Myth: Eating Fat Causes You To Gain Weight
Contrary to popular belief, eating fat doesn't always cause you to gain weight. In fact, it can actually help you shed a few pounds. The key is to opt for healthy options, such as avocado, fish, and various vegetable oils. Eating a nicely roasted piece of salmon is great for you. However, consuming an entire bag of potato chips might not be the best idea. Instead, you'll want to opt for unsaturated fats.
Myth: Egg Yolks Will Give You A Heart Attack
Egg yolks, thankfully, will not give you a heart attack. This is a misconception because eating a lot of eggs can be harmful for a person's cholesterol, particularly if it's already too high. If someone has high cholesterol, they should only be eating up to four eggs per week. If you're already quite healthy, then there is no need to worry. You can eat up to one egg per day.
In addition to high levels of protein, Vitamin D and other nutrients, eggs may also help boost testosterone levels.
Myth: You Must Have Protein Immediately After A Workout
The so-called "anabolic window" is the time right after your workout when you're supposed to consume carbs and proteins for optimal muscle growth. Experts in the field of nutrition used to believe that this period only lasted for thirty minutes to one hour after working out. It turns out this is a myth: While it is certainly helpful to eat protein after a workout, you can do so a few hours after you've finished lifting weights.
In short, muscle protein synthesis can be increased the most by eating something substantial a few minutes to a few hours after your workout, but it's also essential to consume consistent doses of around thirty grams of protein per day. You'll want to prioritize eating enough protein regularly instead of devouring a lot of food immediately after your workout.
It's important that these nutrition myths are debunked because they are not actually true. It's essential to practice a healthy balance when it comes to your eating habits: You'll want to give your body the fuel it needs while also enjoying your meals.