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So what do you do instead? Well, change WHEN you eat your protein. We tend to get most of our protein at dinner - so try eating it more throughout the day. A recent study in the Journal of Nutrition found that people who ate about 30 grams of protein at each meal had a 25 percent higher rate of muscle protein synthesis (a marker of recovery and growth) than those who got all 90 grams at dinner.
Just finished a workout? For optimal muscle repair and growth, you need 10 to 20 grams of protein within 30 minutes after exercise.
Myth 2: Eating More Fruits & Veggies Will Help You Lose Weight
Low-calorie fruits plus veggies equal pounds dropped, right? Sadly, no. In a recent study, dieters who increased their fruit and vegetable intake didn't lose weight. In fact, they found that people who ate six servings of produce a day for two months shed no more pounds than those who consumed only one.
Why? Instead of swapping out less-healthy foods for fruits and veggies, people may have been eating the same foods plus the produce OR they may have felt so good about having a salad for dinner that they indulged in a sundae for dessert.
So instead of simply adding veggies onto your meal, also scale back on fatty dishes.
Myth 3: Coconut Oil Is Your Saving Grace
Coconut oil is everywhere, and the health claims have gotten pretty bold. It's supposedly able to make your body burn fat faster, fire up your immune system and even sharpen your memory - being that it's one of the richest sources of lauric acid ( a fatty acid that the body processes more easily than the type in butter and other fats). That being said, there's actually no credible research to prove any of these claims.
Still, there's zero harm in using a little virgin coconut oil to cook with! But at 117 calories per tablespoon, use it wisely.
Myth 4: Gluten Is The Cause of Belly Bloat
If you often find yourself bloated, you may have resulted to cutting out wheat. However, only 1 percent of Americans have celiac disease - so for the millions of adults who have bloating, gas, constipation or diarrhea - avoiding the grain-based protein gluten may not actually solve your problem.
If you're looking at what to skip, try FODMAPs (a group of carbohydrates that create gastrointestinal distress) These carbs are found in wheat, which explains why going gluten-free can ease symptoms. That being said, they're also in other foods, including onions, garlics and legumes. Experts think that certain people may have an unexplained inability to absorb FODMAPs - so this may actually be your problem
In the Monash study, people who had chronic digestive upset -despite going gluten-free - went on a low-FODMAP diet. Within two weeks, all of the volunteers felt better, with 78 percent reporting significant improvement.
Myth 5: Natural Sweetners Are Better For You Than Sugar
People who love agave nectar, honey and maple syrup believe that these sweeteners don't cause blood sugar levels to spike as much as white sugar does because they undergo less processing, which results in steadier energy levels, fewer sugar cravings and less weight gain. Unfortunately, this isn't necessarily accurate. The glycemic index - or GI (it measures our blood reaction to sugar) - isn't a reliable way to track appetite or weight gain. It doesn't take into consideration what food the sweetener is being consumed with, the quantity being eaten or other nutritional factors.
Natural sweeteners do contain trace nutrients, such as potassium and zinc, which aren't found in refined sugar, however it isn't enough to deem them "healthy". Best bet? Choose the sweetener you like the most and use within moderation.
