FAT WILL MAKE ME FAT. Well, yeah…fat will make you fat if you choose to eat fried foods or foods that measure high in saturated fats or even worse - trans fats. Be wary of food labels which exclaim that their food product is “trans fat free!”. There may still be a miniscule amount, and this claim does not necessarily make the food healthy. It's important to make fat a part of your everyday diet, but choose good fats that come from foods like nuts, salmon, and olive oil for example.

 

CARBOHYDRATES WILL MAKE ME FAT. Sure, cutting back on carbohydrate intake will aid in short-term weight loss. Why? Well, you will lose water weight from a decrease in carbohydrate stores. However, carbohydrates are essential in providing the body with energy, so in the long run, you may feel lethargic (tired). The key is to choose good-for-you complex carbs like whole grains, legumes, and fruits - be wary of imposter whole grain/wheat products. Your best bet is to choose foods that also contain fiber to help keep you full longer. What you should not do is choose bad-for-you simple carbs like donuts, cake, and candy.

 

SNACKING WILL MAKE ME FAT. Snacking in between meals helps to regulate blood sugar levels throughout the day and can actually aid in weight loss. Snacking will curb cravings and keep hunger at bay before it's time for your next full meal, where you will also be less likely to overeat. The key is to only eat when you are truly hungry and not just because it is available, you find yourself stressed, or you simple have nothing better to do. Also, if you are going to snack, do it right by choosing low calorie (100-250 calories), nutrient dense foods like Greek yogurt with fruit for example. A snack is basically a mini-meal.

 

COFFEE WILL RUIN MY HEALTH. This is true if you choose to order dessert with a little bit of coffee. What I mean is, do not order a sugary, high fat, coffee drink piled high with whipped cream and drizzled indulgences like chocolate and caramel. Regular coffee is beneficial in that it provides antioxidants, gives your metabolism a little boost, and helps reduce the risk of certain diseases, disorders, and illnesses - stroke, type 2 diabetes, and Parkinson’s disease are just some examples. So, go ahead and brew a fresh cup of Joe. However, be careful not to drink too much. Caffeine is a mild diuretic, which may increase the likelihood of dehydration from frequent urination. That is nothing good old H2O is not able to fix!

THINKING ABOUT FOOD WILL MAKE ME OBSESSED. If you think about food, you are going to want to eat all of the time, right? Wrong. Thinking about food allows you to conjure up a list of HEALTHY options for your next snack or meal. This will give you optimal time to prepare meals, shop right, and eat healthy. Otherwise, you are likely to grab ‘n go. “Pull around to the next window please.” Mindless eating is a huge contributor towards weight gain and obesity. Always, always, always be mindful of what you are putting into your body. Think of your body like a car. A car needs gas to drive like your body needs food for energy. Tainted gas will ruin your car’s engine, and the same idea goes for your body.

 

DESSERT WILL DERAIL EVERYTHING. This is true if you choose to eat dessert after every meal. And no, I am not referring to a little piece of dark chocolate or a small cup of fat free sorbet. I'm talking about the desserts that makes our sweet tooth quiver. Completely eliminating foods that you love will only make you want them more, and you will be more likely to binge eat. If it's not dessert you are craving, maybe it's something else that you have eliminated from your diet. Regardless, treat yourself occasionally, once per week at the very least. The key of this concept is to not overdo it at one given splurge meal. You can opt for lower calorie options, or this is a perfect time to remember that sharing is caring. Enjoy every morsel and toss guilt aside.

 

RED MEAT IS BAD FOR MY HEART. Bacon and hot dogs are 2 prime examples of meat choices that are not good for you. But, there is no reason to eliminate red meat from your diet if that is something you enjoy eating. Just stop eating processed red meat and choose lean cuts of red meat. Red meat is a complete protein, rich in iron, thiamin and riboflavin, and provides the body with essential amino acids - building blocks of protein and muscle tissue. Like I have already said, the key is to choose very lean cuts of red meat or trim excess fat for maximum benefits. For example, you can eat 85 g (3 oz) of red meat with a heaping side of vegetables and a slice of whole grain bread for dinner.

 

EGGS WILL RAISE MY CHOLESTEROL LEVELS. This is probably one of the biggest assumptions that's floating around the world of nutrition. The cholesterol contained within an egg has very little effect on the cholesterol levels of your blood. They are chalk full of vitamins, minerals, and protein. And, they are cheap! So crack an egg open, let it sizzle on a hot pan, and enjoy an amazing super food for breakfast - a great way to rev up your metabolism. You can also boil eggs, store them in the fridge, and use them as salad toppers, a grab ‘n go snack, etc.

 

EATING AT NIGHT WILL MAKE ME FAT. I'm not sure what universe compiled the notion that calories consumed at night are believed to be more caloric. A calorie is a calorie no matter what time of day they are consumed. What does matter is how many calories you consume throughout any given day as a whole. Mindless eating (snacking) is a big occurrence during prime time hours, so that may be the prime reasoning behind this nutritional myth. If you want a snack, eat a snack. However, be careful. Portioning out the snack before you sit down to watch television will aid in the prevention of overeating.