When we no longer fit into that old pair of skinny jeans, many of us go on a diet to lose weight. But did you do enough research before coming up with a diet plan? If you didn’t, you should know that it can be dangerous! This is why we decided to debunk six common dieting myths most Malaysians believe that can actually threaten our health.
MYTH 1: “Intermittent fasting promotes fast weight loss”
FACT: While intermittent fasting can promote weight loss, the results depend heavily on our lifestyles and dietary practices.
The most common intermittent fasting diet is known as the 16/8 method, where we spend sixteen hours fasting and restricting our eating window to eight hours. This diet can be achieved by simply not eating after dinner, and then skipping breakfast the next day. However, if you overeat or mainly consume processed and high-calorie food during your eating window, you’re more likely to gain weight instead of lose weight!
MYTH 2: “Drinking protein shakes make you muscular”
FACT: Different protein powders actually serve a wide range of purposes, such as muscle building, weight management, even weight loss!
Contrary to popular belief, protein powder alone does not buff you up. While gym goers drink protein shakes after workouts to increase muscle endurance and muscle mass, non-gym goers can also drink protein powder to manage or lose weight. This is because protein powder boosts metabolism and reduces hunger, which contributes to weight loss.
MYTH 3: “Avoid all carbs and fats to lose weight”
FACT: Our bodies need whole carbs and good fats to function well.
When we say carbs and fats induce weight gain, we’re actually referring to refined carbs and trans fats in desserts, syrups, fried chicken, and so on. In fact, there are carbs and fats that introduce health benefits, such as whole carbs and monosaturated fats. Whole carbs can be found in oats, whole grains, and potatoes, while monosaturated fats can be found in olive oil and nuts — these are all nutritious food your body needs!
Without any carbs and fats in your diet, you’re more likely to experience fatigue, dizziness, and vitamin deficiency. Besides, carb or fat-free diets can also cause memory loss and mess up your cholesterol levels!
MYTH 4: “Calorie is all that matters in a diet”
FACT: While counting your calorie intake is important, we should not overlook our daily nutrient needs.
Being too obsessed with eating fewer calories than our body needs can result in fatigue and malnutrition. Many dieting myths taught us to demonize high-calorie foods, ignoring the fact that there are many high-calorie foods that are actually nutritious too, such as salmon, whole milk, and cheese. Hence, it is more important to have a balanced diet where different types of nutrients are consumed.
A rule of thumb for healthy eating is to choose colourful food during every meal, such as a salad bowl that consists of tomatoes, carrots, beans, broccoli, and blueberries. To manage your calorie intake, be sure to opt for low-calorie food like eggs, spinach, and potatoes after a high-calorie meal!
MYTH 5: “Eating supper will lead to obesity”
FACT: Snacking healthily and lightly before bed can promote better sleep and stabilize morning blood sugar.
Not all late-night eaters gain weight — it depends on the food that is consumed. Healthy suppers consist of food that are nutritious and can be digested easily, such as cherry tomatoes, dark chocolate, even mixed nuts. But if you can’t sleep without some teh tarik and roti canai from your favourite mamak, don’t be surprised if you put on weight!
Is it okay to go to bed hungry, then? Sleeping on an empty stomach can result in a big food binge the next day, which disrupts your blood sugar level and metabolism. Additionally, hunger before bed can also be a sign of malnutrition and overtiredness, so be sure to keep an eye on your diet and sleeping routines!
MYTH 6: “Clean eating is the best diet”
FACT: Consuming fresh whole foods or a balanced homecooked meal is actually more practical and beneficial than clean eating.
A clean diet is a concept where all processed food should be avoided and only consume whole food. This means saying goodbye to our favourite burgers, canned sardines, ais kacang, and many more! It is extremely difficult to practice a clean diet — especially in a food heaven like Malaysia, and hence, many clean eaters tend to develop orthorexia nervosa, otherwise known as “fixation on righteous eating” and this can affect their mental health. The truth is that no food is entirely “good” or “bad”, and regardless of what we eat, we’ll gain weight if we overeat.
Imagine you’re running late for work and your stomach is growling, but you can’t grab a sandwich from the convenience store because the ham and mayo are “unclean”. How troublesome is that?! Therefore, instead of having a rigid clean diet, we can opt for more flexible dietary practices, such as making more homecooked meals using fresh groceries. Cooking your own food will also give you the flexibility to cut down on certain ingredients like salt, sugar, artificial flavourings, and so forth. Too busy to shop for groceries? We have the best solution for you!
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IOS users: App Store
For the latest deals and updates, follow HappyFresh on social media!
Facebook: @HappyFreshMY
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Official website: happyfresh.my
What do you love most about online grocery shopping? Let us know in the comments below!
