Nutrition, Common Myths Debunked And Risks Of Fad Diets

An article published by Oregon State University discusses how micronutrient inadequacies and deficiencies are much more prevalent than we think.

They found children and adults with high levels of added sugar in their diet had lower dietary intakes of several micronutrients.

added sugar

Greater than 25% of calorie consumption consisting of added sugar was considered as high levels of added sugar.

If my diet consisted of 2000 calories per day, and more than 500 of those calories came from added sugars, then I would be more likely to have a miconutrient deficiency.

Micronutrient deficiencies linked to high intake of added sugar include:

  • Vitamin A
  • Vitamin C
  • Vitamin E
  • Magnesium

Make sure you’re well-educated on nutrition and take control of your health.

Let’s dive right in.

Why do so many nutrition myths exist?

fad diets

There are several myths that are popular among people. 

It is important to know facts so that you know the truth. 

Some of the most common nutrition myths are as follows:

Myth 1: Avoid carbs for weight loss

If you eliminate carbohydrates from your diet, you will be able to lose weight if you are looking for quick results.

It is not recommended for long term as it is not sustainable.

Will you never eat a cake again?

How about apples, bananas, and many other fruits?

Never eating bread, rice, pasta, or other carbs ever again?

bad carbs

Avoiding carbs can still be a highly effective tool for rapid weight loss, but be aware that it is not sustainable.

Think about how to introduce carbs again in your diet while you’re experience rapid weight loss from avoiding carbs.

Start with good carbs, while adding “bad” carbs as treats in your eating plan. 😊 

Myth 2: Eating late at night will make you fat

If you love snacking at midnight, you will not gain weight unless you eat unhealthily.

Healthy snacking is, in fact, good to maintain your glucose levels.

Stick to heathly snack options, especially when its late at night

This can include apples, bananas, hard boiled eggs, and other nutrient-dense food choices.

Myth 3: You must take supplements

nutrition supplements

Generally, supplements are recommended for those who are unable to get their dose of vitamins and minerals from food.

If you are eating a well-balanced diet full of nutrition, you do not require taking any supplements.

Why practice intermittent fasting?

Intermittent fasting

Fasting has been practiced by people for several centuries. 

Intermittent fasting has become trendy now as health-conscious people are trying it. 

It is a fasting-eating cycle where you eat and fast at regular periods. 

There should be a balance between eating and fasting so that you lose weight and improve overall health.

Why the paleo diet may be right for you?


Paleo diet has become very popular in the past few years.

It is a diet which includes eating low carbohydrates because “cave men” did not eat carbs. 

It involves getting nutrition from eating fish, meat, seeds, nuts, vegetables and fruits.

You should avoid eating dairy, legumes, grains, processed food and alcohol. 

If you think you can survive on this diet plan, it is right for you. 

However, it is important to discuss with a dietician first before you adopt the paleo diet.

How can the keto diet be dangerous?

nutrition keto

Ketogenic diet is a diet plan that involves eating a lot of fats and low carbs. 

A lot of people adopt this diet plan in order to lose weight but it is dangerous to continue with the keto diet. 

According to health experts, it causes nutrition deficiency which leads to a number of health problems. 

People following the keto diet are also at risk of heart disease, constipation, kidney stones, and low blood pressure.

Read more over at the University of Chicago Medicine.

What are the risks of being vegan?

nutrition vegan

Vegan diet sounds stylish but do you know it is not good due to poor nutrition? 

When you are following this diet, you must be aware of the risks. 

A lot of people going vegan become deficient in vitamins and minerals. 

Make sure protein is on the top of your list too.

It is necessary to avoid becoming nutrition-deficient when following vegan diet.

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