1904: Five Nutrition Myths Busted by Emma Hogan with Les Mills on Myths and Truths About Health and Wellness
Sep 24, 2023
11:55
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Emma Hogan, health and wellness expert, busts five nutrition myths. She discusses the importance of timing and size of meals for exercise, the maximum weight loss per week, the role of dietary fat in weight loss, the sustainability of high-fat, low carbohydrate diets, the role of carbohydrates in weight loss and athletic performance, benefits of plant-based proteins, advantages of drinking chocolate milk after exercise, and importance of consuming soluble and insoluble fiber for your health.
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Quick takeaways
Meal timing is crucial for maximizing exercise benefits
Maximum recommended weight loss is 1% of total body weight per week
Dietary fat is important for absorbing vitamins and supporting bodily functions
High-fat, low-carbohydrate diets like keto and Atkins are not sustainable for long-term weight loss
Plant-based proteins can provide all essential amino acids
Deep dives
Myth: Exercise timing is less important than quality food
Contrary to popular belief, the timing of meals is crucial for maximizing the benefits of exercise. Dr. Ginger Gotchall advises eating every 3 to 5 hours and having a meal within an hour of finishing training. Protein intake should be 0.3 grams per kilogram body weight within 2 hours of exercise.
Myth: Maximum weight loss should be limited to 1 pound per week
Dr. Gotchall states that the maximum recommended weight loss per week should be 1% of total body weight. For example, if a person weighs 200 pounds, they can aim to lose a maximum of 2 pounds per week.
Myth: Minimizing fat intake is ideal for weight loss
Contrary to the belief that reducing fat intake promotes weight loss, Dr. Gotchall emphasizes the importance of dietary fat for absorbing essential vitamins and supporting various bodily functions. It is suggested to limit saturated fat intake to less than 10% of total intake, while avoiding low-fat alternatives that may contain added sugars.
Myth: High-fat, low-carb diets are ideal for weight loss
Dr. Gotchall dismisses the sustainability and long-term effectiveness of high-fat, low-carbohydrate diets like keto and Atkins. These diets may lead to reduced athletic performance and provide insufficient fiber. Limiting carbohydrates is only beneficial for short-term weight loss and blood sugar regulation.
Contrary to the belief that plant-based proteins do not provide all essential amino acids, Dr. Gotchall highlights sources such as tempeh, tofu, seitan, soy milk, and whole grains like quinoa and buckwheat. Eggs, cow's milk, yogurt, and cheese are also excellent protein sources. Pairing foods like brown rice with beans ensures intake of all essential amino acids.
Truth: Chocolate milk after exercise maximizes benefits
Drinking chocolate milk after exercise promotes effective maintenance, repair, and synthesis of skeletal muscle proteins. Dairy proteins contain leucine, which stimulates the production of human growth hormone (HGH). However, whole food proteins from sources like eggs, meat, poultry, and vegetables are always superior to powders.
Truth: Carbohydrates are the primary energy source for exercise
Carbohydrates play a vital role in providing energy for exercise and fueling the central nervous system. They are superior to fat in terms of energy yield per volume of oxygen and can be utilized for both high-intensity and low-intensity activities.
Truth: Natural sugars in fruit and milk metabolize differently from refined sugar
Natural sugars (fructose and lactose) found in fruit and dairy products are metabolized differently from refined sugar (sucrose). To maintain a healthy diet, adults should limit their intake of added sugars to less than 10% of their total daily calories.
Truth: A mix of soluble and insoluble fiber is necessary in the diet
Both soluble and insoluble fiber offer unique health benefits. Soluble fiber aids digestion, reduces cholesterol, and regulates blood sugar levels, found in foods like oats, beans, apples, and citrus fruits. Insoluble fiber promotes bowel health and regularity, found in whole wheat, wheat bran, and vegetables like cauliflower and potatoes.
Emma Hogan with Les Mills busts five nutrition myths.
Episode 1904: Five Nutrition Myths Busted by Emma Hogan with Les Mills on Myths and Truths About Health and Wellness
On a mission to create a fitter planet, Les Mills is the global group fitness leader serving up science-backed workouts and evidence-based education.
You can experience LES MILLS™ workouts in 20,000 fitness clubs around the world, or access 1000+ world-leading workouts anytime, anywhere using LES MILLS™ On Demand. To discover the latest fitness insights and advice visit lesmills.com/fit-planet.