The internet is full of lies and lists. And lists of lies.
DO #1: Eat six small meals a day - Myth.
- Despite claims, eating six small meals a day doesn't increase your metabolism. Experiments with equal numbers of calories for more or less meals have shown no difference in weight loss.
- Some people benefit from reduced hunger (and therefore eat less) by "grazing" while others aren't satisfied with the smaller meals and become hungrier (and therefore eat more.)
- Eating less meals takes more time and needs to be carefully planned to avoid hunger and to not to increase calorie intact.
- For more information: Ask Men, Baltimore Health & Fitness Blog, Body Building.com, Money Crashers (Myth #2), The NY Times, The People's Chemist, Shape.com, The South China Morning Post, Web MD.
DO #2: Eat breakfast every day, within an hour of rising - Myth (Varies from individual to individual).
- For some people it's a good idea to skip breakfast.
- An unhealthly breakfast isn't better than no breakfast, and you shouldn't overeat at breakfast.
- It's important to remember that "breakfast is the most important meal of the day" is an advertising slogan to sell cereal.
- The idea that you need to eat within an hour of rising because it boost metabolism and increases concentration is a myth:
- For more information: Ditch Diets Live Light, 8fit, Shape.com, Stronglifts.
- The idea that you need to eat breakfast every day (to lose weight) is a myth: There have been three clinical studies. Two have shown no change, only one suggesting that there was some weight loss.
- For more information: Appetite For Health, Ditch Diets Live Light, 8fit, Money Crashers (Myth #1), Shape.com.
- The idea that you need to eat breakfast every day is a myth:
- For more information: Baltimore Health & Fitness Blog, Ditch Diets Live Light, Gnolls,
DO #3: Eat a combination of lean protein [and] 7 complex carbs at each meal - Myth.
- The idea that lean protein is good for you is a myth:
- For more information: Weed 'em & Reap.
- The idea that complex carbohydrates are better for you is a myth:
- For more information: Gnolls.
DO #4: Eat healthy fats every day - Myth (Oversimplification).
- The whole "healthy fats" and "unhealthy fats" thing is a misleading over simplification... saturated aren't as good as some other fats but they aren't all bad and they are necessary to a healthy diet.
- For more information: BBC News, Chris Kresser, Delicious Obsessions, How Stuff Works, Life Hacker (Myth 8).
DO #5: Drink 2 or 3 litres of water each day - Myth (Oversimplification).
- Most people should probably drink more water, but there is no set amount.
- 2 - 3 Litres is the amount of water the average person needs each day - but eating and other drinks also provide it.
- For more information: Eating Well, The Guardian, Modern Health Monk, Net Doctor, The Week.
DO #6: Carry a cooler packed with clean foods each day - Myth (Empty Fad).
- "Clean eating" is a myth. An oversimplification using loaded words and pseudo-science.
- For more information: Evidence Magazine, JCD Fitness, Money Crashers (Myth #5),
DO #7: Depend on fresh fruit & vegetables for fibre, vitamins, nutrients & enzymes - Myth (Oversimplification, varies)
- True to a point. The preference is to get them from fresh fruit, vegetables and meat, but if you have some problems that diet can't fix, supplements may be needed.
- For more informaton: Health Reviser, Mayo Clinic, Symptom Find, Web MD,
DO #8: Adhere to proper portion-size - True, but unreasonably vague.