Nutrition FAQ - Myths
Is it true that carbohydrates make a person fat?
If you eat more calories than you expend in energy, then anything can be stored as fat - protein, fat or carbohydrate.
Will eating fat make me fat?
As with the myth that carbohydrates make one fat, the answer to this is the same. Calories ingested and absorbed above expenditure contribute to increasing fat stores. However, there is some evidence that would suggest it is easier to get fat when consuming a high-fat diet. It seems the human body has a difficult time regulating food intake on high-fat diets, making it easier to accidentally eat excess calories. Also, because fat provides a lot of calories for a small volume (nine calories/g vs. four calories/g for protein and carbs) one may have a harder time feeling satisfied with the smaller food volume a high-fat diet would provide.
Will eating past 7 p.m., especially carbohydrates, result in weight gain?
The body does not have an enzyme with a watch that after 7 p.m. preferentially stores items, especially carbohydrate, as fat. All of us have a certain number of calories we can consume without gaining weight. If you happen to change your daily schedule and end up eating a final meal or snack later in the evening without changing your calories, you are in no danger of accumulating weight as a result of that minor alteration. Ideally, however, you would spread your allotted number of calories throughout the day to prevent hunger and prevent wild fluctuations in blood sugar levels, which can sap your energy levels.
Does whey protein build more muscle quicker than other complete proteins?
This is generally not true. The possible exception may be the underfed and over-trained athlete. For well-fed individuals, there is no nutritional advantage to whey protein over other complete proteins, except that one can consume less to meet protein requirements. No dietary protein initiates hypertrophy; appropriate exercise does.
Does eating fat causes weight gain?
Excess calories make you fat, not fat. Currently, Americans are consuming 300 calories per day more than 10 years ago and are moving less. Portion sizes, calories, technology and social habits have contributed the most to our country's expanding waistline.
Should I try to cut all fat out of my diet?
No. Dietary fat calories should never dip below 10 percent of total caloric intake. Dietary fat can add to palatability and satiety. Dietary fat carries our necessary fat soluble vitamins & essential fatty acids.
Is dietary fat bad for you?
Some fats are actually good for you, in moderation. Omega 3 & 6 fatty acids, found in some fish, can assist in lowering cholesterol as well as other positive physiological and psychological responses.
Are high-fat diets safe?
Diets high in saturated fats generally raise cholesterol levels and leads to overeating. Total fat intake should not exceed 30 percent of the total caloric intake.
Do high-fat diets assist in weight loss?
Remember, you lose fat when you consume fewer calories than you burn, regardless of whether they are fat, protein or carbohydrate calories. However, diets that contain more than 30 percent fat generally slow metabolism and lead to overeating. A very small portion of the population appears to feel and function better on a higher-fat diet (above 25%) while pursuing weight loss. This is due to bio-individuality and the satiating power of fats for this group. Most people would not benefit from a high-fat diet.
Insulin resistance may depress satiety signals, leading one to overeat.
Does pasta make you fat?
No. Pasta is a carbohydrate. Excess calories make one fat.
Is it true that eating carbohydrates, or any food at night, causes weight gain?
No. If the daily caloric intake allows for fat loss or maintenance and is spread throughout a 24-hour period you will not gain weight. Excess calories make you fat.
Explain why switching from a high-protein diet to a high-carbohydrate diet might cause you to feel bloated initially.
Each part of stored glucose (as glycogen) contains 2.7 parts water. With a high-protein diet, glycogen stores are consistently low and therefore water content is low, which decreases the cells' efficiency. The bloated feeling will eventually normalize when the body recovers to a properly hydrated state. The gain is water in the muscle cells (good), not fat.
