This topic will end all diet misconceptions. *READ*

K_Train450

I'm going to make this a real to-the-point topic. Too many diet myths and misconceptions have been circulating in our modern society and culture about weight loss. I'm going to go through some key ones and tell you the absolute truth about each one and refute it. I don't claim to be an expert. Enjoy.

* Eat 5-6 small meals to stoke the "metabolic fire" and lose weight faster.
- Meal frequency does not matter. Period. There is nothing wrong having smaller spaced-out meals, or fewer larger meals. Your metabolism does not stop or slow down if you don't consume nourishment, come on now.

* Eat "clean" foods and cut out soda/candy/etc etc.
- If eating chicken and broccoli every day is your cup of tea by all means - eat "clean" and lose weight (you will if you are in a deficit which I will mention next). What people are quickly realizing is that you can consume ANYTHING you want, it doesn't matter what you eat - as long as you are in a calorie deficit you will lose weight. You can take it a step further by partioning or tracking macronutrients to ensure you're losing fat at a higher percentage of your loss. Use resistance training and adequate protein to ensure you preserve as much lean mass as possible. If it means anything, I lost 80-90 lbs last year from Jan-June fitting in all my crave foods in my daily calorie allotment.

* Don't eat late at night or your meal will turn to fat.
- Stop. This has been around for ages - and it's not true. Find me a study that actually tests and confirms this; you will not find such a study. Make it easier on yourself and eat whenever convenient.

* Eat breakfast to get your metabolism running.
- Same thing as meal frequency, breakfast is not essential to a diet. Your metabolic processes are running just fine in the morning, trust me. If anything you're saving yourself calories to eat later. Ever heard of Intermittent Fasting?

Those are all the big statements that I see a lot of that are absolutely false or way overrated. Eat at a calorie deficit, get a good ratio of macros, get enough protein, lift heavy, and enjoy life as you get slimmer and more in shape. Make it easier on yourself by not buying into all the false information that exists on the internet and in our society.

CeeNoelle

Agreed. A lot of people on here will probably jump all over you for this though.. LOL

MissJay75

Whether I agree or disagree with you is beside the point. My problem is that you are taking your personal experience and applying it to everyone. Which is basically the same thing all the people who said those things worked were doing. All any of you can say is what worked for *you*. You can't do a 'study' in which you give 'results' on a sample size of one.

Aaron_K123

In general I agree with everything said. I think MissJay has a point as well as it always comes across a bit wrong when people seem to suggest that if something worked for them it will work for anyone which is an assumption that does not necessarily pan out.

My only critique is I think a lot of people who eat "clean" when they diet, including myself, are fully aware that they could eat anything as long as they are hitting their calorie target at the end of the day its just they find it a lot easier to do so if they are eating lots of lean meats and veg. I'm not afraid of things like pizza when I diet but I realize if I eat some pizza I'm probably going to be in 700 calories into my daily allotment and yet will likely be hungry again in a couple of hours.

kmclauchlanquinn

Whether I agree or disagree with you is beside the point. My problem is that you are taking your personal experience and applying it to everyone. Which is basically the same thing all the people who said those things worked were doing. All any of you can say is what worked for *you*. You can't do a 'study' in which you give 'results' on a sample size of one.

This is true. I don't think the absolute statements you make are 100% proven. Science is still learning about these things and different things seem to work for different people. I believe that keeping an open mind and employing common sense and logic, as well as doing your own research is empowering and the best way to find the way that works for you.
Namaste

erinelissa91

I agree with ALL of those, except the eat whatever you want. And I am no where near a completely clean eater. I do my best but days like today, I have my cravings and eat something that is processed. I think it depends on your goals. YES, you can lose weight on any food as long as you are in a deficit, but the phrase "abs are made in the kitchen" is not a complete lie either. If you want strong definition and toning, especially in the abdominal area, you do have to track and manage your macros. No, I don't have a six pack (yet) haha, so I won't completely vouch for that. But, I do know that if you want a bangin six pack, you can't eat oreos all day, even if you are in a deficit and doing 200 minutes of core workouts. You have to have accurate nutrients to get those underlying muscles to grow.

I'm not trying to argue with you, btw. I think you are very accurate in your statement. I'm a late night eater, yes healthy, but I have never had a problem with eating at night. I applaud you for bringing up such "controversial" topics.

arguablysamson

I happen to fully agree with every point you made, with the possible exception of meal frequency. I've found multiple small meals DO NOT work or do not work as well. Few meals (just one daily in my case) far enhances the process.

Since I've been here, I have found that there are a lot more level-headed people than I thought there would be. But it's not so much what you SAY that would make waves here, just the overall tone. I think you'll be surprised in time with how much of the percentage of users here have gone a long way in finding out these things for themselves by just experimenting.

TKhamvongsa

Agreed! As long as you're in a calorie deficit, you will lose weight!

K_Train450

Whether I agree or disagree with you is beside the point. My problem is that you are taking your personal experience and applying it to everyone. Which is basically the same thing all the people who said those things worked were doing. All any of you can say is what worked for *you*. You can't do a 'study' in which you give 'results' on a sample size of one.

The fact I mentioned I "experimented" and "tested" the things I said is meant more of a nonliteral way of saying I subjected myself to.I said it worked for me and many others as well, not to mention the method I (and others) use for weight loss is becoming the standard for modern diet as people are learning the truth behind the aforementioned misconceptions . I'm not in the mood to dig up studies against the statements I refuted. I'm insinuating diet and weight loss doesn't have to be as hard or complex as many dieticians, nutrionists, and a part of our society says it is. You cannot refute staying in a calorie deficit and eating whatever/whenever you want works for everyone, because it does; unless others aren't tied to simple laws of human adaptation to energy expenditure and consumption (which is impossible).

MissJay75

Jared, I don't disagree with you, I'm merely pointing out the way you choose to defend your statements isn't very definitive, so you aren't settling things once and for all.

I've personally tested and experimented with the upcoming statements and lost plenty of weight in the past using my points opposed to the myths/misconceptions.

raven_ous

OP theory is correct and stands up to scrutiny even if he did not cite peer reviewed studies, I believe his intentions are noble in the sense he is trying to discredit pseudoscience that is often perceived as truth.


*Some peer reviewed studies:

http://www.ncbi.nlm.nih.gov/pubmed/9155494
http://www.ncbi.nlm.nih.gov/pubmed/19943985
http://www.ncbi.nlm.nih.gov/pubmed/17483007

And it would be wrong of me to exclude Alan Aragon from this list. Here's a good read:
http://www.leangains.com/2011/04/critique-of-issn-position-stand-on-meal.html

Notably this quote:

"The aspects of metabolism discussed in this section are diet-induced thermogenesis (DIT – also called the thermic effect of food), resting metabolic rate, and protein metabolism. As for DIT, differences between varying meal distributions across several studies are negligible. The same lack of difference was also seen in several studies, including tightly controlled designs involving metabolic chambers to measure resting metabolic rate and total energy expenditure. These data further serve to invalidate the dying cliché of stoking the metabolic fire with frequent small feedings."


In conclusion: Do what works best for you. Strictly from a metabolic standpoint when looking only at expenditure(<-- please note the bold), it's not going to matter how you partition your calories.

*sourced from-http://www.myfitnesspal.com/topics/show/820577-meal-frequency-rev-up-that-furnace-lol

Aaron_K123

You cannot refute staying in a calorie deficit and eating whatever/whenever you want works for everyone, because it does; unless others aren't tied to simple laws of human adaptation to energy expenditure and consumption (which is impossible).

Actually I can say that because not everyone has the same amount of willpower or the same relationships with food or diet. Some people will be able to eat pizza and snack and come out with a calorie deficit and be satisfied with their hunger and can carry that out long term. Others will not be able to do so and may have to set up a more regimented program in order to essentially coerce themselves into appropriate eating in order to come under a calorie deficit at least until they build better habits.

No, a blanket statement like "pfffff its easy, just eat whatever you want and come under your calories for the day" will not work for every person, for many that will end in failure and eventually quitting and returning to bad habits out of frustration.

I get what you are saying, I think you are factually correct but you appear completely dismissive of this concept that no, not everyone has an easy time of it and not everyone is going to be able to eat whatever they want and still achieve their goals.

K_Train450

Jared, I don't disagree with you, I'm merely pointing out the way you choose to defend your statements isn't very definitive, so you aren't settling things once and for all.

I've personally tested and experimented with the upcoming statements and lost plenty of weight in the past using my points opposed to the myths/misconceptions.

Wasn't trying to settle things. Edited to make you feel better and smile.

Aaron_K123

To summarize quickly:

Yes it is true that if you come under a calorie deficit for the day it doesn't matter what the foods were you will lose weight. That said it is false that everyone is capable of eating whatever they feel like and yet managing to routinely come under a calorie deficit without being frustrated, hungry or unfocused in their efforts. Some will find that having a regimented routine and eating clean works much better for them, not because they actually think that if they eat under a calorie deficit with pizza that they won't lose weight its because they realize or have learned that THEY cannot do that. And you know what that's fine.

K_Train450

OP theory is correct and stands up to scrutiny even if he did not cite peer reviewed studies, I believe his intentions are noble in the sense he is trying to discredit pseudoscience that is often perceived as truth.


*Some peer reviewed studies:

http://www.ncbi.nlm.nih.gov/pubmed/9155494
http://www.ncbi.nlm.nih.gov/pubmed/19943985
http://www.ncbi.nlm.nih.gov/pubmed/17483007

And it would be wrong of me to exclude Alan Aragon from this list. Here's a good read:
http://www.leangains.com/2011/04/critique-of-issn-position-stand-on-meal.html

Notably this quote:

"The aspects of metabolism discussed in this section are diet-induced thermogenesis (DIT – also called the thermic effect of food), resting metabolic rate, and protein metabolism. As for DIT, differences between varying meal distributions across several studies are negligible. The same lack of difference was also seen in several studies, including tightly controlled designs involving metabolic chambers to measure resting metabolic rate and total energy expenditure. These data further serve to invalidate the dying cliché of stoking the metabolic fire with frequent small feedings."


In conclusion: Do what works best for you. Strictly from a metabolic standpoint when looking only at expenditure(<-- please note the bold), it's not going to matter how you partition your calories.

*sourced from-http://www.myfitnesspal.com/topics/show/820577-meal-frequency-rev-up-that-furnace-lol

Thank you sir.

raven_ous

You cannot refute staying in a calorie deficit and eating whatever/whenever you want works for everyone, because it does; unless others aren't tied to simple laws of human adaptation to energy expenditure and consumption (which is impossible).

Actually I can say that because not everyone has the same amount of willpower or the same relationships with food or diet. Some people will be able to eat pizza and snack and come out with a calorie deficit and be satisfied with their hunger and can carry that out long term. Others will not be able to do so and may have to set up a more regimented program in order to essentially coerce themselves into appropriate eating in order to come under a calorie deficit at least until they build better habits.

No, a blanket statement like "pfffff its easy, just eat whatever you want and come under your calories for the day" will not work for every person, for many that will end in failure and eventually quitting and returning to bad habits out of frustration.

I get what you are saying, I think you are factually correct but you appear completely dismissive of this concept that no, not everyone has an easy time of it and not everyone is going to be able to eat whatever they want and still achieve their goals.

I also agree with this, case in point...

Lyle McDonald has some great information on it here:
http://www.bodyrecomposition.com/research-review/meal-frequency-and-energy-balance-research-review.html

The take home from Lyle's article, in terms of practicality and application, would probably be this quote, this is Lyle here:


* If eating more frequently makes it easier to control/reduce calories, it will help you to lose weight/fat.
* If eating more frequently makes it harder to control/reduce calories, or makes you eat more, you will gain weight.
* If eating less frequently makes it harder for you to control/reduce calories (because you get hungry and binge), it will hurt your efforts to lose weight/fat.
* If eating less frequently makes it easier for you to control/reduce calories (for any number of reasons), then that will help your efforts to lose weight/fat

Or in other words, personal preference.

ETA: I don't believe the OP was being dismissive I reiterate I think he was just trying to discredit pseudoscience...but your point is valid, you have to find what works for you.

MissJay75

I agree with raven_ous that your intentions are to help people. But the title of your thread does say you are out to "end all diet misconceptions" which I inferred to mean you were hoping to settle things once and for all. I see now your intentions are more to help people understand that it *can* be done another way because you have done it.

Congratulations Jared on your weight loss successes so far, and kudos to you for figuring out these things at such a young age.

raven_ous

I agree with raven_ous that your intentions are to help people. But the title of your thread does say you are out to "end all diet misconceptions" which I inferred to mean you were hoping to settle things once and for all. I see now your intentions are more to help people understand that it *can* be done another way because you have done it.

Congratulations Jared on your weight loss successes so far, and kudos to you for figuring out these things at such a young age.

Yes the title is a little ambitious, if you were to "end all diet misconceptions" this one be a very long thread indeed and as a species we are still learning new things about nutrition everyday that are discrediting old (pre)conceptions about diet, nutrition and how the body works.

Still kudos to the OP for putting the info out there for those ignorant of the facts he presented.:drinker:

Aaron_K123

I agree with raven_ous that your intentions are to help people. But the title of your thread does say you are out to "end all diet misconceptions" which I inferred to mean you were hoping to settle things once and for all. I see now your intentions are more to help people understand that it *can* be done another way because you have done it.

Congratulations Jared on your weight loss successes so far, and kudos to you for figuring out these things at such a young age.

Yes the title is a little ambitious as if you were to "end all diet misconceptions" this one be a very long thread indeed and as a species we are still learning new things about nutrition everyday that are discrediting old (pre)conceptions about diet, nutrition and how the body works.

Still kudos to the OP for putting the info out there for those ignorant of the facts he presented.:drinker:

Yeah good info, think people would benefit from at least thinking on what he has to say as I actually agree with it. Posted and phrased in a bit of an overbearing way that might push some away but hey beggers can't be choosers and with all the bad info out there I should give credit and say its a good post.

K_Train450

To summarize quickly:

Yes it is true that if you come under a calorie deficit for the day it doesn't matter what the foods were you will lose weight. That said it is false that everyone is capable of eating whatever they feel like and yet managing to routinely come under a calorie deficit without being frustrated, hungry or unfocused in their efforts. Some will find that having a regimented routine and eating clean works much better for them, not because they actually think that if they eat under a calorie deficit with pizza that they won't lose weight its because they realize or have learned that THEY cannot do that. And you know what that's fine.

You said it yourself. Everyone does have the capability to lose weight and stay in a deficit while eating whatever they want - which also takes in account clean eating or not "eating whatever". If people can't stay on the regiment and slip or stay in a deficit that doesn't negate the fact the capability for them to do it is still there and they " can" do it. So technically everyone CAN do what I said, but WILL they? Who knows.

Aaron_K123

Well the "diet misconception" I really want to see people stop bringing up in the forums is "starvation mode". The idea that if you eat at a huge deficit your body will actually start to store additional fat.

K_Train450

Well the "diet misconception" I really want to see people stop bringing up in the forums is "starvation mode". The idea that if you eat at a huge deficit your body will actually start to store additional fat.

That would be the day. It sucks the " starvation mode" concept has been brainwashed into peoples heads for so many years yet is such a overhyped, flawed, and illogical lie.

raven_ous

Well the "diet misconception" I really want to see people stop bringing up in the forums is "starvation mode". The idea that if you eat at a huge deficit your body will actually start to store additional fat.

This covers the Starvation Mode Myth and Reality...

http://www.myfitnesspal.com/topics/show/1077746-starvation-mode-adaptive-thermogenesis-and-weight-loss

This one is in a little lighter in the reading but covers how too high deficits can affect fat loss.

http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

"starvation mode" as it were is a poorly understood and often overused completely out of context concept, hopefully the links I provided will help people have a basis in reality when it comes to understanding the concept.

ETA: Before you think to yourselves "oh noes this guy believes in starvation mode myth" I believe in facts and practical application of scientific discovery, so I suggest you read the actual links before making any assumptions.

heybales

Just caught an commercial for diet product or eating style, don't recall which, and she flat out said that by going too long between meals you cause your body to think you are starving and to store everything you eat next as fat.

She said it exactly like I've heard people on here say it, and I could never find a source that said it so poorly but exactly the same before.

It was like wow, that's where people get it from.

To add to above links.

http://www.t-nation.com/diet-fat-loss/truth-about-metabolic-damage

http://www.myfitnesspal.com/blog/heybales/view/reduced-metabolism-tdee-beyond-expected-from-weight-loss-616251

Weight of Nation study comments
http://www.youtube.com/watch?v=2i_cmltmQ6A

beautifulwarrior18

The point of eating clean really has nothing to do with losing weight. The concept behind it is to know what is in your food and where it comes from. The fact that is has helped people lose weight makes it seem like it's the latest diet craze, but in all reality it has nothing to do with actually losing weight. It's about what is in and on your food or what it's made of.

K_Train450

Just caught an commercial for diet product or eating style, don't recall which, and she flat out said that by going too long between meals you cause your body to think you are starving and to store everything you eat next as fat.

She said it exactly like I've heard people on here say it, and I could never find a source that said it so poorly but exactly the same before.

It was like wow, that's where people get it from.

Haha. Usually you hear the most incorrect information in a situation where something is going to be sold.

zoeysasha37

Nice read :-)

AwesomeGuy37

How I interpret these...
Assimilation effect? "Big fish story"
Seems all of these could of started as word-of-mouth as sound advice and became the monstrous myths they are today.
* Eat 5-6 small meals to stoke the "metabolic fire" and lose weight faster.
You know I've heard to eat small meals several times a day from many of the older generations. It works keeping my hunger at bay. I'm not sure about this metabolism spin put on it.
* Eat "clean" foods and cut out soda/candy/etc etc.
I don't know who is against eating healthy. No one is on a diet of Mars bars, so eating clean would be the same as most people are doing while counting calories. Simply avoiding too many high calorie foods. If your definition of clean is different than that, then no thanks.
* Don't eat late at night or your meal will turn to fat.
This could be the answer to someone trying to avoid late night snacking. Scaremongering with the notion it will turn to fat is not needed.
* Eat breakfast to get your metabolism running.
Probably as old as the word breakfast. Breaking the fast. I know it saves calories for use for later, but many people will overeat if they skip breakfast. I'm one of those. Cheers to those who can skip breakfast and lose weight.:drinker:

HarrietSabre

I technically *am* an expert and what you say is true, especially the consuming calories/carbohydrates after a certain time myth.

The one thing is the breakfast thing. It actually does increase your metabolism by a bit, which is why (for me) I go around hungry all day if I eat breakfast. I don't eat it because it makes me consume more which I think would offset the slight gain in metabolic speed. Each to their own on that one.

raven_ous

I technically *am* an expert and what you say is true, especially the consuming calories/carbohydrates after a certain time myth.

The one thing is the breakfast thing. It actually does increase your metabolism by a bit, which is why (for me) I go around hungry all day if I eat breakfast. I don't eat it because it makes me consume more which I think would offset the slight gain in metabolic speed. Each to their own on that one.

bump

Could you elaborate and cite some sources since you are "technically *am* an expert"

EvanKeel

My only issue with posts like these is that people tend to avoid looking at a larger picture. Usually it follows a pattern where the the OP is responding/refuting some outside (perhaps even internal) information that gives advice that sounds science-y, but is usually a misinterpretation of data.

I'm all for that.

However.

Unfortunately, sometimes the effort to respond comes across as an over generalization. The example I usually see is nutrient timing, whether it be in the form of meal frequency or eating certain foods at certain times, etc. Much of the time, the response is usually something along the lines of "meal timing doesn't matter for weight loss" when I suspect what they actually mean is that "meal timing has no metabolic advantage" For me, meal timing can be a fairly large factor for weight loss because it affects sustainability. And even though, *my* preferences for meal timing may be different than another person's, the value of the subject as it relates to behavior can be still be significant and worthy of experimentation--at least on an individual level.

There's lots of different factors that play into things, and some of them will be more important to others for different people.