Diet Myths Exposed - The Truth You Need to Hear

00:00Real quick, the only ask I could ever have of you guys is to help spread the word so we can help more women lose body fat, build muscle, reach their goals, and feel insanely confident. And the only way we can do that is if you rate, review, and share this podcast. So the single thing I ask for you to do is if you could leave a review. It will take you 10 seconds, and it will mean the absolute world to me and may change the world of someone else. This myth dates back to like the 1980s and the 1990s, and that's that eating fat makes you fat.

00:33And dietary fat back in the 1980s and 1990s, which has carried on throughout today. I hear it still with women that are inside of our program that they're afraid to eat fat because it makes them fat. What is going on, you guys? Welcome back to The WarriorBabe Show with Nikki Stott, co-founder of Warrior Babe. And on this podcast, we talk about mindset, methodologies, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident.

01:06I am your host, Nikki Stott, and welcome to today's episode, episode 185, where today I'm going to talk about a topic that I'm sure many of you guys will find eye-opening. And that is debunking common diet myths and separating the fact from the fiction in the world of nutrition. Now, but first and foremost, before we dive in, I'm sure some of you guys are like, damn, she sounds rough. Guys, just like, it's just hitting me all together, like everything at once. Anyways, I've definitely come home from my travels and I've got something brewing that's been brewing for the last couple of days.

01:47And it's just kind of sitting up here in my head. So if those of y'all that heard that at the beginning when I just opened up, I just want to call it out. And yes, I'm not feeling well, but I'm here showing up for you guys. I want to give you guys this podcast. So that's what we're going to talk about today. We're going to talk about just debunking the common myths that are in the still, still, still in the fitness space. And you think, man, some of these myths date back to like the 1980s and the 1990s. And like, it's just crazy that they still are hanging around.

02:20And I feel like the more that I can bring the awareness to these specific myths and debunk them, the more that you guys are also understand that they are just myths. And you won't believe those that are still accustomed to these beliefs. You can help them understand that these are just myths. All right. So let's dive into it. Number one, carbs make you gain weight. You guys know I had to start off with this one. And I'm on a mission to make carbs great again.

02:53And this is, I think, one of the most intrusive diet myths out there. The idea that carbohydrates are the enemy and that eating them will make you gain weight. And that like if you have a night of having tons of carbs, like pizza or stromboli or something like that, you're going to wake up the next day and you're going to be obese and fat. And so this has led to tons of low carb diets, keto diets, where people drastically reduce their carb intake in an attempt to lose weight.

03:30And like I said in previous podcasts, that will happen because carbs are attached to water. And for every amount of gram of carb that you eat, you also hold on to water, a.k.a. water weight. And so when people go on low carb diets and or keto diets that completely eliminate carbs, what these people are losing are actually water weight and not fat. They think they're losing weight because the scale is going down. But like as soon as they eat all of the carbs again, they're going to gain back the set on set weight when they're gaining back just water.

04:01Okay. But here's the truth, you guys. Okay. So that's like you understand that this is just a myth. And this is why this is a myth. Carbs in and of themselves do not make you gain weight. Weight gain occurs and happens when you consume more calories than your body burns, regardless of whether those calories come from carbs, fats, or protein. If you are eating more calories than your body burns, you are going to gain weight.

04:36Okay. It's not just carbs and carbs themselves and it's not that carbs are the enemy and carbs make you gain weight. Regardless of where the calories are coming from, carbs, fats, or proteins, if you're eating more calories than your body burns, that's where weight gain occurs. That's where like people that just sit on the sofa all day long, people that are obese, like they don't burn many calories, but they eat a lot of food. And so that's why they're overweight and obese. Carbohydrates, I need this like drilling to everyone's brains again on a mission to make carbs great again.

05:10Carbohydrates, I need this like protein, but they're not going to make carbs. So on the simple end of the side of things with simple carbs, like sugar, refined grains, that leads to spikes in your blood sugar.

05:49And then that often makes you feel less full and that leads you to overeating. So a lot of people that go eat fast food and then have like a milkshake afterwards, they're not filling themselves up with the right type of nutrients that are going to help their body to feel full. And also at the same time, the blood sugar is spiking, so they're going to want to eat more. And this leads to the overeating cycle. Complex carbs, on the other hand, those are like whole grains, fruits, vegetables.

06:22Those provide you more of a sustained energy. Protein is one of the things that's going to help you feel full the most. Like if you have more protein like dose throughout the day, you're going to feel like you're not as hungry from meal to meal. Or even at the end of the night where a lot of people tend to overeat because they haven't eaten during the day.

06:54But at the same time, carbohydrates are also going to, it depends on what carbohydrate you're eating. If you're going to spike your blood sugar, if you're not going to spike your blood sugar. If you're going to feel more full, if you're going to feel less full. If you feel like a lot of women that go in and have a morning workout, I've talked about this before. And they eat more of a simple carbohydrate, like a rice cake or something like that beforehand. That's going to spike your blood sugar to go give you the energy that you need to go perform the workout.

07:25But you may notice like halfway into the workout, you may have already, you will feel that you've burnt through that. But so anyway, there's difference in terms of like simple carbs and complex carbohydrates. And a lot of the fruits I mentioned that were complex carbohydrates, there's some fruits that are simple carbohydrates too as well. So even if you have a banana before, you may feel like halfway through the workout, you're, you know, the same things I'm kind of talking about here as well. But I just, for purposes of this myth, just know that there's a difference between simple carbs and complex carbs.

08:00There's different types of carbs you can give your body. But overall, like just to debunk this myth a little bit more and then move on to the next one. There, carbohydrates can support like eating the right type and eating on process and having whole carbohydrates. That can support, like you don't need to completely eliminate carbohydrates in order to lose weight. And you don't need to fear carbohydrates and the fact that they're going to make you gain weight. If you're having the right type of carbohydrates that you need for your body to not only feel optimally, but also seek the results that you're looking for, it will support in you losing that weight, losing that body fat.

08:42And most importantly, improving the metabolic health of your metabolism when it's balanced with what you need throughout the day, but also making sure that you're moving your body and you're doing, you know, you're, you're working out and you're just portioning those carbohydrates out throughout the day. Um, the key here is just to focus on like quality, the quality of the carbs that you're consuming rather than cutting them out entirely. So point made with that. That's a myth. Carbs don't make you fat. What makes you fat is when you are consuming more calories and your body burns, regardless of whether those calories are protein, fats, carbohydrates.

09:19And the key is just to get the, what your body needs in terms of carbs. There's some people that can't, that don't process carbs as well. And there's some people that do like you just, it's really important to know how your body functions. And not many people know that at the surface level, you have to go a little bit deeper, get testing done, understand how your body operates. Um, and that's where we can give you more of a personalized plan knowing what kind of carbohydrates you need to be consuming. Um, but yeah, you don't need to cut them out. Like just focus on the quality of them rather than cutting them out entirely.

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10:56Enjoy and let's get back to the show. This one, the second myth. I'm going to go through four of them, by the way. I don't think I said that at the beginning. The second one I'm going to kind of breeze through because I feel like the other two are really freaking important. This one, they're all really important, but this one is just what I brought up earlier in terms of like this is just another long-standing myth. This myth dates back to like the 1980s and the 1990s, and that's that eating fat makes you fat. And dietary fat back in the 1980s and 1990s, which has carried on throughout today.

11:30Here, it's still with women that are inside of our program that they're afraid to eat fat because they think it's going to make them fat. Back in the day, it was apparently blamed. We have dietary fat and eating more fat was blamed for the rising obesity rates. But the reality is that dietary fat is so essential for your body to function properly. Fats play, just like the other macronutrients do, they each have their own unique role in how to help the body function properly. But fats specifically play a very important role in hormone production, in brain function, in nutrient absorption.

12:09They also provide like a concentrated source of energy. If you've ever heard that lately, there's like the ketones that are out there. I'm saying this specifically not for people that are in ketosis or keto. You can drink ketones and that helps you give it that's fat. And there's like MCT oils too as well. Like if you have the balance, it's all across the three macronutrients. It's just balancing them out appropriately for what your body needs. So if you're interested in having MTC oil in the morning, I'm saying MCT oil, whatever.

12:45If you're having that in the morning and shit, if you want to put in your coffee, go freaking head. As long as it's like you enjoy that, as long as it's being attributed to your fat contents for the day, then cool. But that helps a lot of people have a concentrated source of energy. Fats are so important for this. What I don't think other people understand yet is just like how carbs have simple and complex carbohydrates. There's different types of fats too as well. There's saturated, there's unsaturated, there's trans fats.

13:16And their effects on the body vary. So like healthy fats that are found in like avocados and nuts and seeds and like olive oil can actually support weight loss and heart health. While on the other hand, the trans fat, which are often found in like processed foods and fast foods, like they should be avoided because they increase the risk of heart disease. So it's just like having the education and the understanding and the knowledge that there's different types of things that you're putting into your body. And just like carbohydrates, you just want to have a good quality source of fats that you're consuming rather than thinking that they're bad for you, right?

13:55Okay. So just to add this one, again, super quick is it's all about choosing the right types of fats to support your goals and that way and how you want to get to the results that you want to get. The fats are there to support in you getting the results and also so much more like hormone production, brain function, nutrient absorption, all those things that I mentioned. They don't fat, eating fat doesn't make you fat. Just like carbs isn't gonna, isn't the enemy and carbs don't make you gain weight.

14:26Eating fat does not make you gain fat. Again, to just drive these two home is the more calories your body consumes and it burns is what makes you gain weight. Third myth. I actually need to be totally honest and transparent with you guys is at the beginning of my fitness journey. I thought that I had to do this. So, and I did do this for two years.

15:01Ladies, are you feeling frustrated with body changes you're experiencing during menopause? It's time to take control. If you're between 45 and 65 years old and tired of struggling with body fat and muscle loss, Warrior Babe is here for you. At Warrior Babe, we've helped over 18,000 women just like you lose body fat, build toned muscle, and understand their bodies better with personalized plans based on hormone and thyroid testing and more. Imagine knowing exactly what your body needs to see real results and results that last.

15:36Look, don't wait anymore. Take charge of your health and join our community of strong, empowered women. Visit warriorbabe.com forward slash apply today to start your transformation. That's warriorbabe.com forward slash apply. All right, let's get back to the show. Maybe a little bit longer. This myth, it's a popular myth, is a belief that you need to eat six meals a day to boost your metabolism and lose weight.

16:10Like I said, I fell into that trap. I even shared that on social media and inside of our groups. Like, I was like, you have to eat six meals a day. You have to eat X, Y, and Z. While eating those frequent meals throughout the day, eating smaller meals that can help, can work for some people, it's not a one-size-fits-all approach. And it's certainly not like a magic bullet or like a magic, you know, magic pill in that sense of what weight loss says. It's not this magic fairy thing that's going to help you lose weight.

16:43Your metabolism is influenced by a variety of factors. This includes your age, this includes your muscle mass, this includes your activity level, not just how often you eat. So whether you eat three meals a day or you eat six meals a day, what matters most is the total amount of calories and macronutrients, right? Calories are the thing at the top and then all of the calories that breaks down into the macronutrients that you consume and the quality of the foods that you're eating. It has, it does not matter if you're eating three, six, five, two, as long as you are getting,

17:22now two might be a little hard because if you think about the protein intake that you have, eating 150 divided by two, which is what, like 75 if I'm doing my math right really quick. Like having 75 grams of protein in one meal, that may just disrupt your digestive system just a little bit. But for some people, like I said, it works, but for others it may not. Like eating more frequent meals does help to control hunger and to prevent overeating. For others, it can just be stressful or inconvenient.

17:54And this can just lead people to be frustrated with the fact that they have to eat five meals a day and they make poor food choices because they're like, screw it. The key is to find an eating pattern that fits your lifestyle, you guys. If there's anything that I can say in any of the episodes I've done, I think it's like every individual, and you know this, I've said it so many times, it's so uniquely different. Someone who has a time in their day to eat five meals a day will benefit in that, whereas somebody else who is running around has a busy responsibility at work and kids and things like that.

18:24Like it's stressful to try and fit in five meals a day. So what's going to work for you guys? What's going to keep you satisfied? What's going to keep you on point to your goals? What's going to support your overall calorie and macronutrient needs? And you base your plan off that. Okay. So breaking this one down, meal frequency doesn't significantly impact metabolism or weight loss. What's more important is creating a sustainable eating pattern that allows you to maintain a calorie deficit.

19:01If your goal is to lose fat or, you know, balance, whatever it is that your fitness goals are, all that matters is that you eat the total amount of calories and macronutrients that you can, that you need to consume in a day for the goal that you are striving for. And the quality of the food that you're eating is important. So whatever those meals make up of, make sure it's quality food. Ladies, are you feeling frustrated with body changes you're experiencing during menopause? It's time to take control. If you're between 45 and 65 years old and tired of struggling with body fat and muscle loss,

19:37Warrior Babe is here for you. At Warrior Babe, we've helped over 18,000 women just like you lose body fat, build toned muscle, and understand their bodies better with personalized plans based on hormone and thyroid testing and more. Imagine knowing exactly what your body needs to see real results and results that last. Look, don't wait anymore. Take charge of your health and join our community of strong, empowered women. Visit warriorbabe.com forward slash apply today to start your transformation.

20:09That's warriorbabe.com forward slash apply. All right, let's get back to the show. So the last myth that I want to talk about is, um, I got it. I still see this. I mean, I still see, uh, the third one, maybe the last one I don't see as much, but maybe it's just because I'm so, um, close to teaching women that they don't have to do that. And our coaches do the same thing. This last myth is still out there. And I still see people pushing these things in terms of products and I'm just still not aligned with it.

20:44I understand some variants to it, but, um, our body is so naturally able to do this by itself. So anyway, myth number four is you should detox or cleanse regularly. So let's talk about this myth that you need to detox or cleanse on a regular basis to eliminate toxins from your body and jumpstart your fat loss. Detox dyes and these cleanses, they have become very freaking popular, but they're largely based on pseudoscience.

21:18So your body is already equipped with a highly efficient detoxification system. Like I said, your body's already well naturally equipped to naturally detoxify the toxins that are in your body, your liver, your kidneys, your digestive system. They all work together to filter out and eliminate toxins. So there's no need to like go on a juice cleanse or to take detox supplements to help your body do its job. Like your body's already equipped to do these things.

21:52Um, and honestly, detox diets can do more harm than good. Like they often involve severely putting yourself into a calorie restriction, which leads to nutrition, different, different deficiencies. It leads to muscle loss. It leads to a slowed metabolism. Instead of, instead of detoxing, focus on eating a balanced diet. Instead of like throwing your body into even more stress and it already, then probably that you're adding on to the stress that you're already experiencing.

22:27The thing is like people, they, they, they turn to this first before they try to just eat right. Which sounds crazy when you say it out loud, but it's so true. People are like, you know, I had a binge of a weekend, so I need to go detox and go into calorie restriction for the next three days. And all that does is just throw your body into a state of chaos, in my opinion. Um, our body's already well equipped doing this.

22:58So please understand that. Like you don't need to go on some juice cleanse or buy detox supplements or do a detox in general. We already have the mechanics in our bodies to do this by itself. So remember the next time that you think that you want to go on a detox diet or you need to go on a detox diet or you need to lose weight or you want to jumpstart weight loss.

23:28Just eat right. And if you don't know how to eat right, figure it out. What do you, do you need somebody's support and help? Do you need a coach that's, that's, uh, well-equipped and understanding this, like this profession and doing this for, for humans? Then go seek support. But like, don't throw your body into it. Your, your kidney, like, I'm going to leave you on this, um, this note.

23:59Your liver, your kidneys, your digestive system, they all work together to eliminate, to detoxify. Detoxify the toxins in your body. So with that being said, now that we've debunked some of the common things, you should detox and cleanse regularly. You need to eat six meals a day to lose weight. Eating fat makes you fat. Carbs make you gain weight. Now that we've debunked some of those, I want you guys to be able to walk away from these episodes, like I've said before.

24:36Equipped with the knowledge and some tips to navigate the world of nutrition with confidence. So number one, always consider where your nutrition information is coming from. Is it based on scientific research or is it a trend or is it some marketing thing that's trying to lure you in to make you buy something? Stick to reliable sources, okay? Like a coach that is well-equipped in doing this, scientific studies, nutritionist, all of those things that people are well-equipped in these things.

25:12I probably, if anybody, you know who you should listen to is obviously the people that have the results and that have gotten the people the results. But also anybody that has strong opinions against such a highly populated topic, that's actually gold in that thought process there. If you didn't hear me, go rewind it a little bit. Focus on balance, okay? Rather than getting caught up in like specific diets or...

25:43So like number one, that first one I just said, question the source. Always question the source. The second thing is focus on balance. Focus on creating balanced eating patterns for yourself that include all protein, all fat, all carbs, okay? Before you decide that you need to cut something out or eliminate something or go on some detox diet. Third thing, listen to your body. Everybody's body is drastically different. It's insane. No one human body is made up the same as somebody else's.

26:16And what works for one person may not work for you or another or your dad or your mom or your sister or your best friend. So pay attention to how different foods make you feel and adjust what you're eating on a regular basis based on your own individual needs and preferences. And the last thing is please avoid all the extremes. Like be entirely curious about any diet or nutrition advice that promotes extreme behaviors such as cutting out entire food groups or relying on supplements to replace meals.

26:52Okay? Or just having juice all day long. When you are in a sustainable, healthy eating environment and habits, when you understand that there is such thing like that, that will give you more of moderation and balance for yourself individually and for the results that you are seeking. So question the source, focus on balance, listen to your body, and avoid extremes.

27:28And listen, I get it because I've been in your shoes that nutrition can be one hell of a confusing environment to be in. And sometimes it's an overwhelming topic, especially with all these things that are out there in social media.

28:00And one person saying this, another person saying that, and opinions on this and disagreements on that. And the misinformation that is out there, it's entirely overwhelming. But what I like to do in this podcast and for our warrior babes is to educate you guys on making informed choices. That you can take control of the foods that you are eating on a daily basis and align it with the goals that you are striving for and the results that you are seeking. That is a part of my mission for you all. So I hope that you learned more about the myths that are out there, understanding that they're not true,

28:36but also you feel empowered and confident to make some choices for yourself in the future. So that you can best align yourself with the goals that you're going for. I'm about to sneeze. I'm like fighting off the sneeze right now. I made it all this way without sneezing though. Let's go. Anyway, guys, thank you so much for listening to this episode, for being here, for, you know what? I think it's so cool that you guys do listen to this podcast. One, because it means that you are in the, like in the space of wanting to learn and gain knowledge and be educated.

29:15And that takes a huge, like you should pat yourself on the back for that. You're constantly seeking the right type of information that's going to help you to pursue the goals that you want for yourself. So pat yourself on the back for listening to this and for being interested in learning these aspects that you may not be well equipped in. So yeah, appreciate you guys. Love you guys. I'll see you in the next podcast. Peace out. Hey guys, real quick. If you're interested in taking your body to the next level, lose body fat, build more muscle, feel more confident.

29:48Do it alongside one of our 30 plus professional coaches. Work one-on-one with her to eliminate all of the guesswork that you may have. And all you need to do is just do the work that she tells you to do to get to those goals of yours. And to learn more, click the link below this podcast and apply to our VIP program right now.

This transcript was generated automatically and may contain errors.