Have you ever started doing something that you thought was healthy but then later found out that it wasn’t?
Maybe you were eating a lot of protein but then you were told it was bad for your kidneys?
Did you stop eating carbs at night because you were told you will gain fat if you do?
Well here’s the thing, a lot of the nutrition advice you get from friends and family is mostly wrong.
This is because they learn from misinformed people (especially the media) and share it with everyone else.
If the news says that protein powder is bad then it must be, right?
What you hear isn’t always the truth and what I want to do today is bust 5 myths that you may believe.
PROTEIN IS BAD FOR YOUR KIDNEYS
Have you been told that you need to eat a lot of protein in order to gain muscle?
It also helps increase satiety, decrease hunger during the day and will help in fat loss.
Then you’ve heard things on T.V and seen in the paper that protein is bad for your kidneys.
WTF are you supposed to do?
You want to gain muscle and lose fat but you don’t want to ruin your kidneys.
This myth first began to surface when people who were experiencing kidney problems were told to lower their protein intake.
When they lowered their protein intake, it showed that their kidney function improves.
So once the media got a hold of that study, they began to cry wolf and shout it from the rooftops.
STOP EATING PROTEIN YOU’LL DAMAGE YOUR KIDNEYS.
Turns out, the media are just morons and didn’t understand what was going on.
In order to prove them wrong, there are multiple studies (including the one I linked below) of people eating a high protein diet (more than 3.4g per kg of body weight) showed no negative effects on kidneys.
That means if you were 100kg you would have eaten 340g of protein a day. Now that’s a lot of protein and you don’t need to eat anywhere near that to hit your protein target.
The general recommendation is 2g per kg of body weight or 1g per pound of body weight which is in the safe limits.
So that means you don’t have to worry about how much protein you’re eating on a daily basis and as long as you don’t have kidney problems you’re going to be fine.
YOU CAN’T GAIN MUSCLE IN A DEFICIT
I used to be such a big advocate of this dogma telling people that you can’t gain muscle in a calorie deficit. If you’re focusing on losing fat then all you can do is try and maintain the muscle that you’ve already got while dieting.
It turns out that as long as you’re keeping your protein high (2 or more grams per kg of body weight) you are able to gain muscle even while you’re trying to lose fat.
This is great to know, especially since the myth above has been busted that you can eat more protein to promote gaining muscle while trying to lose fat.
Now in saying that, you’re not going to gain slabs of muscle while in a deficit, You’re all not going to get “bigger” while in a deficit. While you continue to lose fat and slowly build muscle mass you will definitely notice when you get to lower levels of body fat.
CREATINE IS BAD FOR YOUR KIDNEYS
Creatine is the most studied supplement in the world and it’s not just for gaining muscle.
There is more research coming out about the cognitive benefits that creatine has for your brain.
There was a great research paper that studied the effects of creatine. Especially on the kidneys. The evidence collected in their research shows that creatine supplementation does not affect any measure of kidney health apart from creatinine levels.
Moreover, scientific reviews on both the long- and short-term safety of supplemental creatine have consistently found no adverse effects on kidney function.
For you, the recommended dose is to take 5g a day.
Even doses >10 g/day have been found not to impair kidney function, but there are fewer long-term trials on such high doses
As long as you don’t go over 20g of creatine a day and have healthy kidney function you’re going to be fine.
You’re much better off supplementing with creatine than not taking it.
SMALL FREQUENT MEALS ARE BETTER FOR FAT LOSS
When I first started exercising back in 2010 I followed this rule by the book. Every day like clockwork I would eat at 6 am, 9 am,12 pm,3 pm,6 pm and then I wouldn’t have any carbs at night.
I thought that every time I was having a smaller more frequent meal, I was stoking my metabolic fire and increasing how many calories I was burning during the day.
I was actually able to lose a fair bit of weight by following this approach so I thought it must be working.
It turns out the only reason I was losing weight because I was eating fewer calories than I was burning.
The reason that this is a myth is that the number of times you eat doesn’t change how many calories you burn.
What matters is how many calories you are eating compared to how many you’re burning.
If you eat 2000 calories a day and you burn 2500 calories a day you’re in a deficit.
If you eat 2000 calories over one meal or you eat 2000 calories over 6 meals you’re still only eating 2000 calories and that means you’re going to lose weight (if that’s your deficit).
The frequency doesn’t change how many calories you burn.
HIGH INSULIN PREVENTS WEIGHT LOSS
Carbs have been made the devil over the last few years thanks to keto and low carb advocates.
Apparently, insulin is the devil and if you spike your insulin you’re going to stop losing weight.
This is grossly misleading and having high insulin levels (eating carbs) is not going to affect whether you gain fat.
Insulin isn’t going to stop you from losing fat either.
As I discussed above, if you’re in a calorie deficit and you’re only eating carbs and protein (both spike your insulin) you’re going to lose fat.
Carbs have no effect on fat loss and it comes down to calories.
There are numerous studies that have proven this over and over again.
So for the people who’re trying to tell you, it’s carbs or insulin and they demonize carbs.
You should send them the studies I’ve listed below.
The great thing about this is that you can continue to keep eating carbs and not worry about getting fat.
YAY FOR CARBS.
IT’S NOT ALWAYS AS IT SEEMS
These are just 5 of many myths that are out there and my goal is to help educate you and separate the bullshit from the truth.
The things you see on T.V or the newspapers aren’t always true and you shouldn’t follow what they tell you so blindly.
Take some time to do a little extra research for yourself.
Alternatively, you can follow me on Instagram where you will get no BS information and know what you should be doing and what you should be avoiding.