The Internet is absolutely flooded with conflicting ‘studies’ and ‘facts’. There’s a particularly high amount of them in the health. fitness space. There are so many of them, that often it’s almost impossible to know which is true, and which is false.
1.Fat makes you Fat.
At Clean Cut Meals, we know a thing or two about nutrition and so we’ve decided to give you some home truths on some of the ridiculous claims we’ve seen people make over the past few years we’ve been in business.
Fat makes you fat.
We often see our customers ask about the fat content in their meals, say that they’re on a low-fat diet, and opt for low-fat milk, cheese and other foods. This is down to irrational fear of fat making you fat. And ladies and gentlemen, this simply just isn’t true!
Fat contains 9 calories per gram, which is over double the amount of calories that a gram of protein or gram of carbohydrate will give you. Eating a lot of fats may push you into a calorie surplus and cause you to gain weight – but this is down to you eating too many calories, rather than fats. The recommended amount of fat per active person is roughly 0.4g per pound of bodyweight. So a 150 pound man should eat 60g of fat daily. However, if you were that person ate 150g of fat, and nothing else, he would likely be in a calorie deficit and lose weight. The bottom line is, it’s not the amount of fat you eat, but amount of calories.
2. Broccoli contains more calories than steak.
There is a meme doing the rounds on the internet with some particularly misleading information. The meme states that steak has 6.4 grams of protein per 100 calories, whereas broccoli has 11g per 100 calories. There are two issues here. The first is the fact that it is calories that is being used to measure the amounts of protein, not grams. You’d be eating almost a full head of broccoli to make up 100 calories, as with any green fibrous vegetable – they are exceedingly low in calories.
Secondly, that figure for steak is likely representing the fatties part of the meat, and not the lean cuts that are usually used. There are virtually no carbs in steak, so the rest of the calories have to be made up of fat. Roughly 75 calories of the piece of steak that has been used to make this comparison in this case comes from fat – something that’s highly unrealistic. Our cuts of steak are always lean, and contain protein as the primary macro-nutrient.
According to USDA’s Nutrition Database, 100 grams of broccoli has 2.82 grams of protein. 100 grams of cooked steak has 34 grams. Case closed.
3. No carbs after 6pm
This is a fitness myth almost everyone adheres to when they start getting into the gym because they’re read it somewhere on Facebook from some ‘broscientist’.
Your body can’t tell the time. While it is true different carbs cause different reactions in the body, eliminating carbs after 6pm is not the best idea. Especially if you’re doing your workouts or training in the evening – you need to feed your muscles carbohydrates to help them recover, and replenish the glycogen stores.
Eating a zero-carb diet after 6pm might help you reduce the amount of calories you eat, but it’s not going to make those abs magically appear!
4. Fruit will make you fat.
We’ve seen this one trending as of late – because those new to the gym & dieting are often horrified when they hear the amount of sugar contained in fruits, and in particular smoothies. A balanced diet should contain fruit, because of its wide range of health benefits.
We’re not denying however that fruit contains fructose (sugar). But believe it or not, fructose has anti-catabolic properties, as fructose keeps liver glycogen full, which is an anabolic property. The vitamins and antioxidants found in fruit will conclusively help one recover from workouts as well.