At this point, we're no strangers to diet fads. Especially for those of us who are obsessed with fitness and find all sorts of protein powders on sale every time we open our social media apps.
But much of what we've been told about 'clean eating' and dieting is actually not entirely true, according to Abigail Green, senior health and wellbeing physiologist at Nuffield Health. , if you're trying to eat, there's a good chance that's the case. Cleaner, you are misinformed about what your body actually needs.
HuffPost UK spoke to Green to find out exactly what we should and shouldn't be doing to improve our health.
Myths we've been told about food — debunked
How much protein do you actually need to consume?
Protein is a big buzzword in the health and fitness world, but how much do you really need to eat every day?
Professor Green says: “We should be consuming between 0.8g and 1.8g per kg/BW per day. In reality, this is approximately 0.8 to 1.8g per kilogram of our body weight, depending on our level of physical activity. 1.8 g should be consumed.
“For most people, this would fall on the lower end of the spectrum.”
She went on to explain: “If I weigh 60kg and I'm not an athlete or lead a particularly active lifestyle, I need 48g of protein per day.
“If I were more active and completed strength training, this requirement would fall between 1.2 and 1.8 g per day. Therefore, I should be consuming 72 to 108 g of protein per day.”
If you want personalized recommendations for protein intake, Green recommends consulting a professional.
Is all fat bad? Is there anything I should include in my diet?
It's easy to think that all the fat we consume is bad for us because so many healthy foods are low in fat and in some circles fat is thought to be bad overall. . However, Mr. Green immediately rebuked this.
She said: “Fat has an important place in our diet. Approximately 30% of our total daily energy intake should come from fat. That being said, fats have the highest energy per gram. is fat, 9kcal/g; carbohydrates and protein are only 4kcal/g.
But not all fats are created equal, she argued.
“Saturated fat is a type of fat typically found in processed foods and animal products such as cheese, chocolate, butter, cream, and potato chips,” says Green.
“This is a fat that should be limited in your diet because of its association with lifestyle diseases. In fact, saturated fat does not have a recommended intake like protein or carbohydrates.”
She went on to explain that there are “favorable fats” that offer benefits such as heart health and anti-inflammatory properties.
Mr. Green explained: “For the most part, these are plant-based fats, found in things like fatty fish, avocados, nuts, seeds, and olive oil.
“A simple way to tell the difference is that saturated fats are solid at room temperature due to their chemical structure, while unsaturated fats are liquid at room temperature.”
Are healthy foods always expensive?
When the cost of living is at stake, it's no wonder that healthier food would be more expensive. To be fair, everything is like that.
“Today's marketing has led us to believe that to be healthy you need to have close to 100 pounds of green powder in your cupboard,” Green said.
“The sad reality is that you can get more energy/calories for less money. That means you get more for your money in terms of energy intake. does not mean it is “healthier” for you. ”
She explained: “For example, at Tesco she can buy a 200g own brand milk chocolate bar for £1.55. £1.50 can buy her five medium oranges.
“100g of chocolate provides 160kcal, 15.5g of sugar, and 5.9g of saturated fat. 100g of orange provides 41kcal, as well as dietary fiber, vitamins, and minerals.This is just one example, but it's cheap. This indicates that although foods that are more nutritious can provide more energy, they may not be the best for you.
Nutritionally, some of the least expensive foods, such as vegetables, legumes and grains, have the most nutritional benefits, Green said.
She added: “It goes without saying that frozen fruits and vegetables are not only convenient, but they also contain just as many nutrients as their fresh counterparts. Masu.
“Some of the troublesome vitamins, such as vitamin C, which are typically broken down easily by air, light, and time, are actually more available in frozen foods because they don't have a chance to break down.”
Which is more important: dietary fiber or protein?
We're looking at tons of information about what our bodies “need” more of, but according to Green, both have important roles for our bodies, and to be honest, they're completely Makes sense.
She said: “You should consume around 30g of fiber per day to aid digestion. Fiber also plays an important role in feeling full, as it slows gastric emptying.
“Essentially, it means that food stays in your stomach longer, making you feel fuller longer. Not only that, but fiber helps keep LDL cholesterol (unwanted cholesterol) in check, thereby reducing cardiovascular disease.” and prevent metabolic diseases.”
She went on to explain that proteins play a similar role in feeling full by releasing satiety hormones.
She further added, “Proteins are important for immune function and are used to ensure that almost every chemical reaction occurs in the body.” we can't live without it. ”
Finally, Mr. Green explained: “It's not a question of which one you need more of; this will depend on your activity level and body composition. That being said, if you calculate that you need at least 0.8g of protein per kg of body weight, that means you need at least 0.8g of protein per kg of body weight per day. Grams per gram, regular protein is better.
Is there really such a thing as clean eating?
It's been a hot topic on social media for the past few years, but does clean eating really exist?
Green said: “The bottom line is no. There is no such thing as clean eating. Similarly, there is no such thing as superfoods. This is because it demonizes diverse diets and healthy ways of thinking about food. It's just a buzzword in food culture.”
Mr Green warned that there was a type of eating disorder called 'orthorexia' in which patients only consumed 'clean foods'. Dr Green said: “This can be just as detrimental to well-being as any other eating disorder, and is the same form of control as simply wearing a different mask.”
She added: “These eating behaviors can exacerbate undetected and undiagnosed eating disorder problems because they are a way to excuse abnormal eating behaviors.
“People can make their dietary restrictions public by simply ignoring them by saying they're trying to eat 'healthy' or 'clean'.”
What are the most common myths about weight loss?
Mr. Green didn't respond to the question at all, saying: “The world is so full of myths about weight loss that I would tell you to forget almost everything you know. , mainly eat plants.
Furthermore, she added: “About cutting out carbs, eating only one meal a day, and other myths you may have heard.
“If you look closely, you'll find that we're looking at different ways to reduce our food intake. Either we limit the range of foods we eat or we eliminate food groups.”
Mr Green also warned against repeating old eating habits, saying: “What I hear all the time from clients when it comes to weight loss is that they will just lose weight the same way they did before because it worked for them at the time. They have to find a way to politely ask if it will work long-term. not.”
Hmm. Fair point.
Are carbohydrates really bad for you?
Green says, “Carbohydrates are by no means our enemy. They are our main source of energy and are the type on which our brains almost solely rely.
“Carbohydrates should be complex, such as whole grains or starchy root vegetables. This will give you more fiber and keep you feeling energetic and full for longer. Examples include brown rice, pasta These include grains such as quinoa and bulgur, potatoes, and sweet potatoes.
She warned against carbohydrate-restricted diets: “People avoid carbohydrates in order to utilize stored fat as an energy source. However, this can cause problems such as not only fat but also muscle being broken down for energy.
“This kind of diet is usually unsustainable, and that's my biggest problem. I tend to stick to a philosophy when it comes to dieting: If it doesn't last, don't do it.”