Debunking Diet Myths with SHREDDY

Skipping meals = saving calories

In theory, yes. If you skip a meal, you will be ‘saving’ calories. But is this sustainable? No. At the end of the day, food is fuel. If you’re not giving the body adequate fuel, it’s going to suffer. You’ll likely feel hungry, low in energy, maybe lethargic. These are the moments that we make ‘impulse’ decisions and opt for the easy, ‘grab-and-go’ options which are usually poorer in nutrition. So saving those calories hasn’t done anything right? Likewise, if you skip lunch and manage to abstain from food until dinner time, chances are you’re going to be starving. That’s when we risk overeating and overindulging. Our advice? Plan your meals, pre portion sizes and fuel your body adequately throughout the day.

Thou shall not snack

Often we associate snacks with ingredients such as chocolate, crisps and more processed foods. But why can’t we snack healthily and in moderation? Nuts – a great source of fibre, protein and healthy, essential fats. We’ve also got fruit, vegetables, seeds, yoghurts and homemade sweet treats! Not everyone will need or want snacks; but if you do, that’s okay! Go for something that’s going to make the body feel great inside and out.

Lock the cupboards after 7 pm

Oooo, this is a sneaky one. Research has shown that generally speaking, we’re more likely to overeat in the evenings (as opposed to any other time in the day). So for some people, having a ‘window’ of feeding time is beneficial and stops the tendency to over-consume. Likewise, eating a large meal too close to bedtime can slow the digestive process and potentially cause some unwanted side effects.

However, a calorie is a calorie whenever you consume it. A potato doesn’t double its calories after 7 pm. The same way that a chocolate bar doesn’t suddenly transform into a healthy, nutritious snack at the break of dawn. Some people will benefit from having feeding windows, some will not, it’s down to individual preference. There is not enough evidence to suggest that eating after a certain time will hinder or promote weight loss.

Carbs = Weight gain

Let’s start with a 101 on carbohydrates. Carbs are the body’s main energy source. When we eat a carb – for example, a slice of toast – the body will break it down into glucose (sugar). The body then has two priorities – use the energy now, and store the energy for later. If we don’t fuel the body correctly, we can’t expect it to function optimally either. Without adequate energy, you’re not going to hit that PB on your deadlift!

Of course, we still need to consider portion control and the types of carbohydrates we’re consuming. Like anything, too much will lead to an excess (which will then be stored and converted to fat). Choose whole-grain varieties, fruits, veg, beans and pulses for the majority.

Say goodbye to treats!

Have you noticed that the day you start a new diet, you’re the most hungry you’ve ever been in your life…? More often than not, we want what we can’t have. Even with the best intentions in the world, temptation will prevail. Treats are not a bad thing when eaten in moderation and with reasonable portions. Even when working towards a specific goal, you can still factor in those foods that give you joy even if they aren’t the most nutritious in the world. Plan ahead, savour those sweet, sweet treats, and focus on eating fresh and balanced meals for the remainder of your day. As long as you don’t continue to splurge meal after meal, day after day, week after week, you won’t derail your diet.

You can target weight loss

We wish this were true, but sadly it’s scientifically impossible. When the body loses fat, it loses it all over. No matter what nutrition plan you follow, this won’t change. However, with the correct training plan, you can target certain areas and perhaps improve muscle definition (creating ‘tone’). Remember this is muscle definition, not fat loss.

So why do people see results?

More often than not, people will see results from these diets because their body is in a caloric deficit. This means that you’re burning more calories than you’re consuming. Think about it, you’ve decided you’re going to cut treats for 2 weeks; inevitably you’re going to consume fewer calories than before. Yes, this might be a short term fix, but is it sustainable? Are you happy? Can you keep this up forever? Probably not! SHREDDY designs meals that are filling, nutritious, adaptable and most importantly enjoyable. When we create meal plans we’re thinking long-term. We want all of our members to feel confident and educated on the food choices they make, and still enjoy the foods they love.

You’ll find 100’s of recipes and meals on the SHREDDY app catering to all dietary needs. Everything from vegan, vegetarian, nut-free, gluten-free & dairy free! Subscriptions start from 21p a day. www.shreddy.com