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| STUPID HEALTH MYTHS !!
Posted: 4/6/2009 5:47:14 AM | April 6, 2009
From The Desk of The People's Chemist:
No mercy on self-appointed health gurus! Help by forwarding this article to your friends and family!
Four Stupid Diet Myths That Are Making You Fat
By Shane "The People's Chemist" Ellison, M.S.
It was hard writing this article. My frustration over stupid diet myths and those who perpetuate them almost prevented me from writing cogently. But in the name of America's gaping eye-candy deficiency, I was able to push past my frustrations to expose four stupid diet myths.
Stupid Diet Myths #1: Drink Juice
Oprah's personal trainer Bob Greene insists that, "To curb that sweet craving, have a cup of fruit juice." It's no wonder his celebrity client continues to pack on the pounds at record breaking speeds: Green pushes what's good for his sponsors (the food industry), not what's good for your health.
Juice spikes insulin, blood sugar and our "feel good" neurotransmitters. If you don't want to be an honorary member of The Fat Cow Hall of Fame, don't drink it. All three of these biological effects lead to obesity and sugar addiction. This warning also goes for the "Super Fruit" juice drinks sold via the infomercial pitch that insists they are a great antioxidant. FYI: A healthy body is fully protected from free radicals thanks to the natural production of the antioxidant glutathione.
Stupid Diet Myths #2: Eat 4-6 Small Meals Per Day
Here is another way to spike insulin and get fat fast; Feed your face 4-6 times daily (graze). This myth grew from the erroneous idea that eating boosts metabolism. And it does. But after three meals per day, this metabolic effect diminishes. It's like watering a plant all day rather than once a day. Eventually it dies. We're not that fortunate. If we eat too often, we are forced to waddle our way through life, just like Dr. Weil; man-boobs fully intact.
Note: Dr. Weil states, "I have never eaten a McDonald's hamburger. I think I am one of the few Americans who can say that. However, I have, when on the road, gone into a McDonald's to get a Coca Cola." No doubt he is telling the truth.
Restricting feeding times to three meals per day is crucial because during the five hours between meals, the body produces anti-aging and muscle building hormones courtesy of hormone intelligence. Disrupt this timing and you produce fat inflating and age-accelerating ones - courtesy of hormone ignorance.
Grazing is for cows. If you like mimicking fat farm animals (or Dr. Weil) go for it.
Note: A select few "eat all day" advocates offset the fat building effect with an exercise addiction that takes them to the gym every day. This isn't practical for everyone, and excess exercise wrinkles your face fast.
Stupid Diet Myth #3: Restrict Your Calories
Don't ever diet. If you let yourself get hungry, your body will go into fat storage mode. Starvation tricks the body into thinking there's not enough food in the world. Therefore, once you do eat something, it gets stored as unsightly belly fat. Jeans get tight. And everyone knows that carrying more junk in the trunk isn't right. To prevent the "oh no, please don't wear a thong" effect, never restrict calories to the point that you become wildly hungry.
This isn't a ticket to eat whatever, whenever. Anyone who has ever eaten too many burgers understands that caloric overload does in fact fatten you up. The key here is customization. Eat your required amount of calories based on your lifestyle and goals in the form of healthy fat, protein and slow-absorbing carbohydrates - three times per day - nothing more. You can't cheat calories, no matter how healthy your food or how blessed your metabolism.
Stupid Diet Myth #4: Don't Eat Red Meat
Fat always gets a bad rap. Forgetting chemistry 101, cardiologists insist that all fats are bad. With sweeping generalizations, they tell us to avoid red meat due to its fat content. They fail to distinguish between the fat promoting and heart disease inducing trans-fats and the essential, saturated fats in meat.
Forgetting biochemistry, doctors fail to remember that every single cell in the human body is dependent on saturated fat; making up the cell membrane and even the lump in our skull known as the brain.
Forgetting nutrition, they also fail to remember that most vitamins require healthy, saturated fat to be absorbed by the body.
And forgetting physiology, they fail to remember that meat contains the muscle building compound known as creatine. Take home lesson: Doctors are forgetful and grass fed beef should be a major part of your diet. Abstain from trans-fat like your life depends on it.
Nobody is immune to stupid diet myths. And they are here to say, with new ones popping up every day. This is a stark reminder that marketing hype always supersedes diet logic. Let your waistline be your guide. If your fat loss efforts aren't working, try something new. The beach awaits! | |
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Posted: 4/6/2009 6:51:24 AM | Thanks for posting this, and thank goodness there are still some people brave enough to go against the grain to debunk the nonsense passed off as 'expert advice' where eating is concerned.
Basically we are still 'hunter-gatherers' dressed up in a thin veneer of civilization, which has, unfortunately, brought about an abundance of choice of what is available to eat, in vast quantities, and requiring very little effort required to obtain it in our affluent western world.
I grew up in war time UK, where food was rationed in quantities per week that most now scoff down in a day, and my eating habits were formed in early childhood. The vast platters placed in front of me nowadays defeat me by half way through the meal, and whilst I still feel a twinge of guilt at leaving most of it uneaten, at least my parent's chiding about all the 'starving children in China' no longer holds sway..I know they are better off now than they were..now if they had told me about the children in Africa, maybe I would still feel humbled?
I eat what I like, and like what I eat. I don't buy anything in a box with a fancy label depicting a gourmet meal inside, nor do I dine where the food comes across the counter as fast as I can order it, and I mute TV commercials extolling the virtues of meals in a minute, and all the other blather they insist does me good.
The biggest laugh I have had recently was to read the label on a box of cereal my grandson insisted on eating for breakfast during a stay here. After a list of compounds I had never even heard of..it concluded with a warning
'May contain wheat'..which left me wondering if this was an indication there might possibly have been some nutritional content contained therein!
As the remainder of the packet was put out on the bird feeder when he left, and was rejected by both birds and the visiting squirrels, I can only concur that even they thought it useless calories..or chemicals?
I am fortunate enough to be able to grow my own veggies, harvest my own fruits, and do deals with local farmers for meats and eggs. We have a local butcher and baker in town who still supply things as they should be ..about the only things I have to buy that pass through a processor , are butter and milk.
I eat twice a day..the times determined by when I am hungry, and the content of the meal, by what makes my mouth water..let your body tell you what it wants and feed it accordingly..even if the combinations on the plate would never appear on a menu anywhere.
My doc shudders at my 'diet' which includes a high amount of sugar, and the deep fryer is in regular use, but regular blood checks show everything to be normal and well below the 'worry points' of people of my age (72)
I tip the scales at 165 lbs , have done so for yearsand have shrunk to about 5'6'' from the almost 6 foot I once was..( which ironically means my BMI is too much for that height..LOL!)
I walk as much as I can, roughly a couple of miles with the dogs, weather permitting, and generally ignore all advice from others as to slowing down and not attempting to do what I do do at my age...*grins*
In conclusion..not everyone is built to be as narrow as an arrow as I was fortunate to be born like, but the statement Dad always went by still holds true
'If you can't see your feet, cut down on what you eat...and start using them to get around until you lose the round bit blocking the view!'
Poshrat | |
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Posted: 4/6/2009 12:51:55 PM | I could not disagree more with the assertion:
Restricting feeding times to three meals per day is crucial
As a runner and weight resistance enthusiast.. I cant imagine getting up at 6am having breakfast... then waiting until noon for my next meal.... then waiting until 5-6pm for my last meal....That would just spell disaster for me
In fact, the 3 meals a day regimen is what encourages spikes in insulin (since by the time lunch comes around, you will be so hungry and tend to overeat due to all those hours of denying your body fuel...)
Commonly so many people who limit themselves to 3 times a day will often compensate by having a huge lunch since they have not eaten since 6am or 7am, resulting in that familiar "crash" around 2pm...
Also this regimen can result in decreased metabolic activity since ( especially if you're an active person/runner ).. your body will indeed go into starvation mode and not burn off these meals as effectively as if when you spread out intake, keeping the blood sugar levels regulated ..
We all need to do whats best for ourselves but I have done both the 3 meals a day thing which did not work well at all ...then switched to eating smaller meals every 3 hrs...The result was remarkable as I am at my peak physically,never have to endure those dreaded " is it lunchtime yet" hunger pangs, burning calories much more efficiently and at my best in performance and healthiest... There are also many bodybuilders and athletes and others who perform at peak by refueling with small meals every 3 hrs....
For many including myself eating 3 meals a day is an antiquated and inefficent as dial-up Internet service..
re:
cardiologists insist that all fats are bad
* yikes* No offense but thats a bunch of bullshito!...Any cardiologist worth their diploma espose the HEART HEALTHY benfits of good- hdl fats ( eg walnut oil/olive oil etc) which also help lower cholestral levels
eg omega3 fats - eg Salmon and flax seed
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Posted: 4/6/2009 1:00:13 PM | WOW is this the same Shane Ellison who abandoned his career as a medicinal chemist to start Health-FX Nutrition, an on-line nutraceuticals company? So he is out to make $$$$$ as well.
Fact: Some people do better eating smaller meals spread out, simply because some medical issues require this. People need to do what their doctor recommends based on their individual health needs. Because juvenille diabetics type 1 brittle diabetics, like my son, need to eat more often so that their blood sugar is more even and they need less insulin. And I have yet to meet a marathoner or a Michael Phellps type who only eats three meals a day.
Drinking juice is 100% better than drinking Coke or Pepsi. Eating red meat can be healthy provided its organic and free of hormones. And to lose weight one has to burn more calories than they take in so of course restricting calories is sensible. Because restricting means less calories. You cannot loose weight if you are eating 3ooo calories a day and sitting on your tush.
His myth #4 says ' cardiologists insist that all fats are bad. That is a lie because not all cardiologist say all fats are bad, since every one of the cardio physicians I have as a friend who work at Stanford University Medical Center encourage the use of olive oil.
~Beth~ | |
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Posted: 4/6/2009 2:10:29 PM |
Commonly so many people who limit themselves to 3 times a day will often compensate by having a huge lunch since they have not eaten since 6am or 7am, resulting in that familiar "crash" around 2pm... I usually only eat three meals a day (sometimes on a bad day 2...) and I'm never starving at lunch. At 6am, I'm still in bed. 7am, I'm still usually in bed. I have breakfast around 8 and it's significant enough that I'm not starving by noon. I don't eat grain heavy lunches, and I never suffer from crashes. There is a body of research out there that says eating more than 3 or 4 times a day interferes with leptin, a very important hormone.
May contain wheat That's because wheat is considered one of the "big 8 allergens" (eggs, dairy, wheat, fish, tree nuts, peanuts, soy, shellfish) and sadly not everyone realises that "flour" when not specifying what kind of flour, means wheat flour in NA. | |
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Posted: 4/6/2009 3:42:28 PM | The eating 4-6 times wasn't strictly for "increasing metabolism", it was to maximize the amount of protein you have in your system when you're building muscles. Your body doesnt store protein the way it stores energy, and is usually out of it after hours. So you eat smaller meals consisting mainly of protein more often so that your body doesn't destroy muscle mass in order to get the amino acids it needs.
Giving an e-mail a title "Stupid health Myths" is just trying to lure people to believing a concept without actually knowing the science/truth/reasons behind it. If people put more effort into educating themselves about their interests, we wouldn't need these concise misleading chain letters (not that we do in the 1st place). | |
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Posted: 4/6/2009 4:20:23 PM | | Eating small meals 5-6 times a day controls your spikes in the insulin. Go look it up. You want to keep your insulin levels flat not spiking up and down. Just a FYI. If you need more indepth explanation, I would be happy to do it for you. | |
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Posted: 4/6/2009 4:36:09 PM |
most vitamins require healthy, saturated fat to be absorbed by the body
There are only 4 fat soluble vitamins : A, D, E, and K.
Most are water soluble : Vitamin C, Thiamine, Riboflavin, Niacin, Pantothenic Acid, Vitamin B6, Biotin, Folic Acid (Folate), and Vitamin B12. | |
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Posted: 4/6/2009 5:33:19 PM | Well put i'm thinking this guy needs to go do some more research
*opens a can a tuna* | |
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Posted: 4/6/2009 6:22:32 PM | Stupid Diet Myths #2: Eat 4-6 Small Meals Per Day
Here is another way to spike insulin and get fat fast; Feed your face 4-6 times daily (graze). This myth grew from the erroneous idea that eating boosts metabolism. And it does. But after three meals per day, this metabolic effect diminishes. It's like watering a plant all day rather than once a day. Eventually it dies. We're not that fortunate. If we eat too often, we are forced to waddle our way through life, just like Dr. Weil; man-boobs fully intact.
If you eating the same amount of calories it is better to spread that intake over a longer period. You digestive system is not a storage vessel, it is there to process the food and extract the nutrient's out of the food and then get ride of it in the most effectives manner, if you take in more than your body needs for a given amount of time your body will store those extra calories for later use. That storage is fat.
A plant would not die if you watered it all day, that is why in ground drip irrigation if better for the plant then, watering once a day.
As long as you do not exceed the amount of water needed for the plant and the same principal can been applied to humans with food, as long as you do not exceed the number of calories you need for that day, you are better off by spreading them out.
Stupid Diet Myth #4: Don't Eat Red Meat
Fat always gets a bad rap. Forgetting chemistry 101, cardiologists insist that all fats are bad.
Before 1990 yes, but now it is pretty much understood what the differences are between saturated and unsaturated fats. | |
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Posted: 4/6/2009 8:26:27 PM | hi...
drink fresh squeezed raw fruit juices and eat whole fruits
eat 3 healthy meals , even 2 and live better longer
what ZenBeth said about red meats and fats
cant remember the other myth
warmly Mona | |
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Posted: 4/6/2009 9:47:44 PM | The one size fits al stuff has always bugged me. 1200-1400 calories a day is what my body does best on. So I spread the 1200-1400 from 8 am to three hours before I go to bed. In 2003 (late Oct-early Nov) I was in ICU with a blocked bowel, due to being a 24/7 caregiver for 14 years and not taking care of myself. After two weeks in ICU, trust me I did not want to return to the place.
So now if I eat more than a cup of food at a sitting I can have problems. Makes me a less expensive dinner date  This is why I think each body is unique and what works for me woulndt necessarily work for others. The idea is for each of us to be fit and healthy.
Sadly my husband died two months later and I ended up back in ICU for two weeks because my body was stressed. But had I not made some serious changes I wouldnt be the fit and heathier person I am today.
So no matter how old you are, you can change.
~Beth~ | |
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Posted: 4/6/2009 10:48:05 PM | | The myth is that the author cares about anything other than selling books. Comments such as "cardiologists insist that all fats are bad" are downright humorous. | |
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Posted: 4/7/2009 1:35:37 AM | I've used the 4-6 small meals a day while being on a training program and found it to be extremely effective in speeding up the metabolism and feeling healthier in general.
Maybe its effective for people who are really physically active as opposed to those who aren't.
I think smaller portions through out the day may be more natural to our bodies.I don't think our ancestors in living a Nomadic exisatance sat down and had three big meals a day that filled thier guts.They ate as they moved a long.You find a berry patch stop and eat ,then move a long hopefully you will find some more nutrition a long the way. | |
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Posted: 4/7/2009 3:50:41 AM | myth: all saturated fats are bad.
Naturally saturated fats, as contrasted with industrially saturated/hydrogenated fats, are not bad, eg, coconut oil, palm oil, and other plant oils.
The overall solution is to stop eating industrial factory-food-like substances, and hope fresh food is not sickening/killing you with pesticides and chemicals.
You are what you eat. And "you" includes industrially farmed mammals and fish, which are perversely fed all kinds of crap to increase the industrial farmers' profits, NOT to produce healthy food.
There's no way to lose weight without restricting calories below what you burn, without or without exercise. | |
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Posted: 4/7/2009 6:07:47 AM | I dont know how helpful any of this information really is and yeah this guy is trying to sell something...
If you eat 4-6 times a day vs. 3 times or drink some juice, it isnt going make you obese. It is seriously splitting hairs. This juicing phenomenon is kinda odd though, throwing out all the fiber that would would help you feel full. I suppose if you are taking in 250-500 callories/day in juice....
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Posted: 4/7/2009 7:21:04 AM | HAHAHHA at MYTH # 2!!!
It is a Fact that studies after study shows that your metabolism will run at much higher pace eating 5-6 small meals a day then just eating 3 times a day. LOL forget studies, myself and plenty of other athletes/fitness people/bodybuilders/ will tell you the same thing from their own experience.
Eating every 3 hours keeps your blood sugar level steady. Can person only eat 2-3 times a day and stay skinny, of course they can, but the fact of the matter is that by eating 5-6 times a day will give them world of difference for the good. God I can’t imagine eating only 3 times day, not only would I lose lot of my muscles but I will be craving junk food/sweets as well because if I go 3 hours without eating my blood sugar level drops. In fact when I was on vacation for few days, I only ate 3 times aday, by the 3rd day I dropped 5 pounds of muscle.
The reason you need to eat 5-6 a day is not just because it speeds up your metabolism, not because your body functions better when you have smaller meals more often but also because as athlete and someone who works out often you need lots of protein as well. Lets say person is 180 pounds of lean muscles, that means that he would need around 200-250 grams of protein a day, plus at least 150-300 grams of carbs. It would be pretty damn hard to get all that just from 3 meals.
No wonder so many people have such hard time getting into shape. They see study where they tell you to do as minimum as possible and they go for it because they don’t want to put in hard work. They want easiest way out for training and eating.
Plane and simple the more you workout, the more muscle you have the more energy you expand thru out a day the more nutrition your body needs!!!
Eating 3 times a day when you are athlete is like saying im going to travel 80 miles on my car but im only going to put one gallon of gas. Sorry it’s just not happening. | |
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Posted: 4/7/2009 3:52:48 PM | | ironman, you sure know your stuff. nice to see a big guy that isn't all genetics and chemicals. the reason that 5-6 smaller meals are better is because of insulin. higher spiking insulin levels put your body in fat storage mode, not what you're looking for. remember, your body has two systems. a fat burning, muscle building, higher metabolic system for hunting season and a fat storing, muscle burning, low metabolic rate system to survive winter. our genes work on the hunter-gatherer model of several thousand years ago not on our fast food eat 24/7 society of today. insulin is the double-edged sword of our bodies. insulin is necessary to shuttle carbs and aminos into your muscles. the reason higher glycemic carbs are recommended for the recovery drink is because you need higher insulin levels after your workout to shuttle the nutrients into your muscles. the rest of the time you want the insulin levels to be low. its insulin that causes diabetics to lose their feet and sight. think of a water faucet. you can turn it to hot(muscle building) or cold(fat storage) by what you eat, when you eat it and how much. rdas were calculated from cadavers, and they assume your body works at 100% all the time. rda tables only have two uses, wrapping fish and lining bird cages. higher fat levels(25-30% of calories ) have been shown to inrease hgh and igf-1 levels far more than the lower levels touted in fitness classes. good lifting. | |
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Posted: 4/7/2009 4:27:10 PM | Oh jeez, is that you-have-to-eat-5-6-meals-per-day myth EVER going to die ?? 
http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=879792
Although some short-term studies suggest that the thermic effect of feeding is higher when an isoenergetic test load is divided into multiple small meals, other studies refute this, and most are neutral. More importantly, studies using whole-body calorimetry and doubly-labelled water to assess total 24h energy expenditure find no difference between nibbling and gorging.
If eating more frequently helps you stick to your eating goals, then go for it. But it ain't going to "stoke your metabolic fires!!!" | |
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Posted: 4/7/2009 11:50:08 PM | I try to eat breafast fruit coktail I mix in morning(with protein powder), snack a couple times during the day and usually eat something resembling a light dinner in the evening. This coupled with working out daily, sometimes twice a day, has led to good fat loss and even some muscle gain though that seems to be a slower rate.
Question regarding
Lets say person is 180 pounds of lean muscles, that means that he would need around 200-250 grams of protein a day, plus at least 150-300 grams of carbs.
100% of daily protein recommendation is just 50 grams. I understand that 180 pounds lean would require more but up to 5 times more than what sustains a normal active healthy body? What's a more realistic number to shoot for a 38 year old 6'2" 238 pound guy? I reckon I get about 110 a day, give or take 20. | |
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Posted: 4/8/2009 2:43:45 AM | | An average amount of protein is impossible since studies have shown the human body cana dapt to amounts given to it. it all depends on your activity level ansd the effort you're willing to put into it. | |
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Posted: 4/8/2009 7:18:12 AM | Amount of protein you eat all depends on how much muscle you have and activity level you are at (typicaly on diet person needs to eat at least one gram of protein per each lean pound, im 215 pounds and on my diet I try to eat at least 1.5 to 2grams of protein per lean pound). For example Mr.Olympia Contestant who is 300 pounds on his diet eats around 400-600 grams of protein a day plus 400-800 grams of carbs. It would be impossible to eat all that food in 3 meals.
When I first started out lifting I was only eating 3 times a day. I had good muscle definition and I was in good shape. So no one is saying that you cant be in shape by only eating 3 times a day but its a FACT that when you start feeding you muscles 5-6 times a day you will have more benefit, more energy, more strength and more muscles if that’s what your goal is (of course person would have to lift heavy). When I went from eating 3 to 6 meals a day not only did I gain more muscle but I lost fat as well. There are always exceptions, their will always be genetics freaks who do not fall into normal category, either with fitness or making money, act... but regular person can not look at gifted person and think that they can do the same thing with minimal effort!
You will get where you need to get with four cylinder Toyota corolla but you will get their even faster driving a Ferrari. Just like going from 3 meals to 6meals, heck sometimes I even ate 8 meals because I needed to get more protein in my body thru out a day.
I don’t even understand why some people argue that. Talk to any athlete, any fitness competitor, any bodybuilder and one thing they all have in common is that they all eat more then 3 times a day!! Do you think if they could get the same results by only eating 3 times a day that they would not do that?
Speaking of genetically gifted. There are some guys who can eat non stop and still walk around with six pack abs. Does it mean that average person can get away with doing the same thing?
For every study there is always a study that says other wise. Lets forget about studies for a minute and just look at real life studies and by those real life studies I mean ATHELETES! | |
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Posted: 4/8/2009 7:30:17 AM | One more tip- When trying to lose weight don’t be afraid to eat carbs as well. The reason some people think that carbs are bad is
A. They over eat on carbs
B. They eat wrong type of carbs at wrong time of day.
Carbs give you energy thru out a day and for your workout. Carbs help your body recover faster.
Best time to eat carbs is first thing in the morning . carbs before and after workout. Most of the carbs should be consumed first thing in the morning and right after workout. Other times your carbs should be coming from greeens, lots of brokely, asparagus. Even sugar is not bad for you if you have it right after workout. With your protein shake you can have bagel with some honey on it. Reason for having little bit of sugar right after workout is because sugar goes to your blood very rapidly , sugar will help protein and carbs move into your blood stream that much faster. I would recommend doing that if you are trying to build muscles. If you are dieting to lose body fat you should drink just protein shake or few times a week have small fruit salad with your protein shake within 15 minutes after finishing your workout and then eat solid meal hour and half later.
Also try to change up how much carbs you are eating every day. That will keep your body guessing and stop your metabolism from adapting. On the higher carb days , eat less protein. | |
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Posted: 4/8/2009 8:01:46 AM | How about just eating when you are hungry, and quit eating when you start to feel full? Or is that too simple?
The vast majority of people are not body builders. We don't lift weights, we don't spend 2 hours a day working out, we don't worry about which protein powder is best, and for the most part, don't spend lots of time researching suppliments.
IMO, a lot of these things become myths because they do work for a very small minority of people under very explicit circumstances. | |
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Posted: 4/8/2009 8:25:29 AM | "How about just eating when you are hungry, and quit eating when you start to feel full? Or is that too simple?"
Works for many Some of these posts are like Michael Phelps giving a lecture at a weight watchers meeting....Few people are going to workout 2-4 hours a day. | |
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