Worst Diet Advice Ever

GO fat free

• The low-fat craze of the 1980s demonized fats, leading to a surge in low-fat, high-sugar processed foods. This poor advice has been directly linked to increased rates of obesity, diabetes, and cardiovascular disease.
• *Insert picture of raisin.*  That is kind of what comes to mind when I think of a fat free diet.  Dried and shrivelled.  I don't know about you, but that is not the goal for my body. 
• Remember...fat does not make you fat.  Nor is it bad for you when you choose the right types of fat like the kind that comes from coconut oil, seafood, flax, chia, hemp, nuts & seeds, olive oil, and avocado.  For the record, all of these foods are loaded with other health boosting nutrients as well. 
• You NEED fat to absorb fat soluble vitamins A, E, D, & K.
• Fat lubricates your joints, nourishes your brain, adds a glow to your skin, hair and nails.   Repeat after me:  "fat is my friend".
• Healthy fats are essential for brain function, hormone production, and reducing inflammation.

PS - "Fat free" on a label can be translated into:  "we have replaced the fat with sugar and a plethora of chemicals".  A piece of cardboard would taste better.   No thanks. 

Choose margarine over butter

• Have you ever read the ingredients list on the side of a tub of margarine?  Personally, you could not pay me to eat margarine.  
• Margarine is made from chemically processed vegetable oils, which have generally been bleached, flavoured, coloured, and deodorized to make it ‘edible’.
• The calorie count of margarine is similar to butter, but people tend to eat more of it because they think it’s healthier.  
• Ultimately anything that contains multiple ingredients that have been this processed is a bad choice when there are alternatives that are healthier, cleaner, less processed, and even offer the added bonus of health benefits.  It’s a no-brainer.  Other margarine alternatives: coconut oil, ghee, or olive oil.

Gluten free foods are good for you

• “gluten-free” does NOT automatically mean healthy.   Processed is processed, so if you are switching for the sake of general health, or weigh loss – and think the “gluten free” stamp means you are getting a healthy product, you are in for a  surprise.  
• Going gluten free should mean incorporating more real food vs ultra-processed and packaged junk.  Thankfully there are many gluten free products that are healthy and fit the bill, but there are also many that don’t.  Many gluten free packaged foods cannot be found with organic ingredients, are full of GMO’s, and are higher in calories than their gluten-containing counterparts.
• Stay away from processed foods, don’t buy it just because it says ‘gluten free’.  
• The best gluten free foods come as just ONE ingredient:  fruit, vegetables, meat, organic fermented soy products, quinoa, etc.

Stay away from eggs

• We have all been brainwashed to believe the cholesterol in egg yolks is a heart attack in the making.   Did you know Studies have found that eating dietary cholesterol through egg yolks can actually boost a person's HDL, or "good," cholesterol.   Eating eggs can also change the pattern of LDL particles from small, dense LDL (bad) to large LDL, which has been linked to a reduced heart disease risk.   
• Cholesterol plays a critical part in producing cell membranes, hormones, vitamin D, and fat digestion, among many other things.  Your body requires cholesterol to survive, which is why it produces it.
• Compared to egg whites, which offer nothing more than protein I might add; the egg yolk contains all of the health boosting carotenoids, essential fatty acids, vitamins A, B's, D, E, and K.  Egg yolks are a great source of choline, a nutrient most people don't get enough of which reduces inflammation while boosting brain and liver health.  Choline is also plays a part in helping the body produce 'happiness' hormones like serotonin,  dopamine, & norephinephrine in addition to being important for a developing fetus.  

Artificial sweeteners will help you lose weight

• Artificial sweeteners have been marketed as a dieters dream product but studies have shown a link between artificial sweetener consumption and weight gain including a 36% greater relative risk of developing metabolic syndrome and a 67% greater relative risk of developing type 2 diabetes compared with non-consumption.  Hmmm...
• The other problem with artificial chemically laden sweeteners is that they are linked to a slew of unpleasant side effects including headaches, confusion, dizziness, reduced good bacteria in the gut, depression, tremors, joint pain, fatigue, migraines, change in heart rate, and more – but I trust this paints a pretty clear picture.

Eat every 2 hours to rev your metabolism

• Studies have found no advantage to eating more frequent and smaller meals & going four or five (or even eight!) hours between normally-sized meals will not make your metabolism slow down.   In reality, spacing meals out give the body a chance to digest and utilize the calories and nutrients of a meal before moving on to the next one. 
• It is totally natural for humans to eat fewer meals per day and sometimes go long time periods without food - that is what we are built for. 
• Having your last meal by 6pm, and giving your digestive system a break until morning is a great intermittent fasting practice to keep your weight in check, and have your body work optimally.
• Intermittent fasting promotes metabolic health. Blood sugar stability and improved insulin sensitivity are better achieved by focusing on meal quality rather than quantity.

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Calories Are All That Matter

• ​This advice completely ignores the complexity of the human metabolism.
• While caloric intake does play a role in weight management, not all calories are created equal.
• A 100-calorie snack of processed crackers will affect your body differently than 100 calories from a handful of almonds.
• Someone who eats a high sugar diet containing the same amount of calories as someone who eats a balanced diet will more often than not weigh more, be more bloated looking, and have a significantly rounder waistline.  Sugary foods affect blood sugar balance which effects metabolism and digestion.
• Food is more than just fuel; it’s information for your body. Nutrient density, glycemic load, and the impact on hormones and gut microbiota cannot be overlooked.
• A calorie-focused diet can often overlook the importance of whole, nutrient-rich foods that promote satiety, energy, and overall health.

Supplements Are a Waste of Money

• While it’s true that not everyone needs supplements, dismissing them entirely ignores the role they play in addressing nutrient deficiencies, supporting chronic conditions, or enhancing health.
• A food-first approach is always best, but it does not always do the job of meeting nutrient needs. 
• High-quality supplements can fill gaps caused by modern farming practices, poor soil health, or unique individual needs.
• It’s important to choose carefully with targeted, practitioner-recommended supplements rather than blindly following trends.

Cut carbs

• While low-carb diets can benefit some individuals, demonizing all carbohydrates overlooks their role in a balanced diet. 
• The couple caveats to this is if you are following a keto diet short-term or for therapeutic reasons, which forces fat to make up for the reduction of carbs or have opted for a carnivore diet   
• Carbs are not the enemy; it all comes down to WHAT carbs you are eating and how much.   
• While it is true that excessive intakes of refined simple carbohydrates, like white bread, white rice, or sugary foods does lead to weight gain, mood fluctuations, and foggy brain; research is very clear that fibre-rich, slow burning complex carbohydrates, such as small amounts of whole grains if you can tolerate them (things like, quinoa, oatmeal etc),  in addition to moderate amounts of fruit and vegetables, are important for overall health. 
• Part of a balanced diet, means allocating 20-30% of your diet to healthy carbs...and for the record won't make you fat like many carb free diets would like you to believe; it can actually help you lose weight while giving you the energy you need to rock your workouts.  
• Carbohydrates should be personalized based on individual needs, activity levels, and metabolic health. 

You Can Out-Exercise a Bad Diet

• Exercise is essential for health and wellness, but it cannot counteract the vast negative effects of a bad diet. Relying on this advice often leads to frustration and a cycle of overeating and overexercising.
• Nutrition and movement are synergistic. A nutrient-dense diet fuels your body for optimal performance and recovery.
• Remember, exercise complements a healthy diet but cannot replace the foundational role dietary choices play in overall health.

Plant-Based Diets Are Automatically Healthy

• Plant-based diets can be incredibly healthy, but they’re not inherently so.
  
• Far too many plant-based processed foods, such as mock meats or vegan desserts, are high in sugar, refined oils, and additives, yet sold as a healthy alternative. 
• A truly healthy plant-based diet prioritizes whole foods like vegetables, fruits, legumes, nuts, and seeds. Balance and variety are also essential, as is ensuring adequate intake of nutrients like B12, vitamin D, iron, and omega-3s.

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