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Weight loss advice is so common (and contentious) now. There are competing opinions everywhere.

I say, forget about “who’s right” and let’s focus on “what’s right.” Because what gets results is what I’m focusing on in this post.

I respect you too much to make empty promises and try to sell you on something that doesn’t work.

There are too many weight loss myths out there. I’m going to tackle the top ones I come across in my practice.

Myth: Calories cause weight gain, and fewer calories are the path to weight loss

Calories are important for weight loss. If you eat and absorb a ton more than you use, then your body’s wisdom will store some for later. Calories matter.

But they are not the “be-all and end-all” of weight loss; they’re important, but they’re the symptom, not the cause. Let’s think about the reasons people eat more calories. Let’s focus on the causes.

People eat too many calories, not because they’re hungry, but because they feel sad, lonely, or bored. Or maybe because they’re tired or stressed. Or maybe even because they’re happy and celebrating. And all these feelings interact with our gastrointestinal, nervous and hormonal systems; all of which influence our calorie intake.

Myth: “Eat less, move more” is good advice

Well, then we’re all in tip-top shape, right? Because people have been doling out this advice (myth) for years.

The premise of this is based on the above myth that calories in minus calories out equals your weight. So, eat fewer calories, and burn off more calories (because human physiology is a simple math equation, right?).

Even if people can happily and sustainably follow this advice (which they can’t!); it completely negates other factors that contribute to weight problems. Things like the causes of overeating we mentioned above. Not to mention our genetics, health conditions we’re dealing with or our exposure to compounds that are “obesogenic.”

Myth: A calorie is a calorie

Can we please put this one to bed already?

Science has confirmed several caloric components of food differ from others. For example, the “thermic effect of food” (TEF) is that some nutrients require calories to be metabolized. They can slightly increase your metabolism, just by eating them.

For example, when you metabolize protein you burn more calories than when you metabolize carbohydrates. Proteins and carbohydrates both have 4 calories/gram; but, the TEF of protein = 15–30%; and the TEF for carbohydrates = 5–10%.

Here’s another example of a calorie not being a calorie. Different fats are metabolized differently. Medium chain triglycerides (fats) (MCTs) have the same 9 calories/gram that other fats do; but they’re metabolized by the liver before getting into the bloodstream and therefore aren’t utilized or stored the same way as other fats.

#acalorieisnotacalorie

Myth: Buy this supplement/tea/food/magic potion to lose weight

There is no magic pill for weight loss. No supplement, tea, food, or other potion will do the trick.

There are products that make these claims, and they’re full of garbage (or shall I say, “marketing gold?”). The only thing you will lose is your money (and possibly your hope). So, please don’t believe this myth. There is a reason most people who lose weight can’t keep it off. The real magic is in adopting a sustainable holistic and healthy approach to living your life. What you need is a long-term lifestyle makeover, not a product.

Conclusion

Weight loss is hard! There are too many people out there trying to make it sound like they have the simple solution (or the latest and greatest!).

Don’t fall for the myths that say:

  • Calories cause weight gain, and fewer calories are the path to weight loss.
  • “Eat less, move more” is good
  • A calorie is a calorie.
  • Buy this supplement/tea/food/magic potion to lose weight.

Now check out my magical “weight loss salad” recipe below (just kidding!)

References:

https://authoritynutrition.com/top-12-biggest-myths-about-weight-loss/

https://authoritynutrition.com/metabolism-boosting-foods/

https://authoritynutrition.com/5-chemicals-that-are-making-you-fat/

https://diabetesstrong.com/keto-salad-high-fat-low-carb-cobb-salad/

Keto Cobb Salad

Serves 1

4 cherry tomatoes

½ avocado

1 hard boiled egg

2 cups mixed green salad

2 oz. chicken breast, shredded

1 oz. feta cheese, crumbled

¼ cup cooked bacon, crumbled

Instructions

  1. Dice the tomatoes and avocado and slice the hardboiled egg.
  2. Place the mixed green salad into a large salad bowl or plate.
  3. Measure out the shredded chicken breast, feta cheese, and crumbled bacon.
  4. Place tomatoes, avocado, egg, chicken, feta, and bacon in horizontal rows on top of the greens. Enjoy the whole serving.

 

Keto Ranch Dressing

3/4 cup mayonnaise

3/4 cup sour cream

2 tbsp fresh parsley

1 tbsp fresh dill

1 tbsp fresh chives

2 garlic cloves

1/2 tsp onion powder

1/2 tsp salt

1/2 tsp black pepper

1/4 cup cream

Instructions

  1. Wash and dry the fresh herbs and chop them finely. Make sure they are completely dry, so you don’t dilute the dressing with water.
  2. Mince the garlic. You can use a garlic press or just press it into a paste with a fork or the flat of a knife.
  3. Add all of the ingredients for the keto ranch dressing into a small mixing bowl. Whisk together until the ranch dressing is smooth, creamy and there are no lumps. Everything should be mixed together really well for the flavour of the ranch dressing to really shine.
  4. Taste the ranch dressing and adjust with salt and pepper to your liking. The rest of the flavors will develop in the refrigerator. Cover and refrigerate for at least 3 – 4 hours or overnight.
  5. Once the ranch has set and the flavour has developed, garnish with some freshly cut chives and serve.

Note You can store your ranch dressing in the refrigerator for up to about 4 days in an airtight container

Serve & enjoy!