I’ve been writing these articles for almost three years. It’s now time to see how much you’ve been paying attention.

 

How do you score on the below True or False quiz:

 

1) Consuming just the egg whites is healthier than eating the whole egg (yolk) = True | False

2) Salt causes high blood pressure = True | False

3) To lose a pound of fat you need to eat 3,500 fewer calories than your body needs = True | False

4) Saturated fat is bad for you = True | False

5) Diet soda is healthier than ‘regular’ soda = True | False

6) Not enough sleep can make you fat = True | False

7) Losing weight on the scales is a good sign of fat loss = True | False

8) It is best to eat five meals per day = True | False

9) Eating fat makes you fat = True | False

10) Whole or low GI grains should be the main source of energy = True | False

 

The Answers

 

1) False. Despite all the bad press, good quality egg yolks are extremely healthy. The egg white contains minimal nutrients… the yolk is where all the nutrients are found, in particular a compound called lecithin. Lecithin effectively emulsifies the fats and cholesterol in eggs making the whole egg a well-balanced, natural food source that is very healthy. It is recommended that quality free-range eggs can be enjoyed in abundance. Dr. Bernard Jensen, author of Foods That Heal, describes egg yolks as “having all the right nutrients for the brain, nerves and glands”.

 

2) False. A recent major study published in the New England Journal of Medicine has determined that there is insufficient evidence to show that limiting salt consumption has any effect on health. Research has shown that when we limit our salt intake, the resulting blood pressure drop is generally minimal (120/80 may drop to 118/79), not really enough to make much difference. Furthermore, limiting salt too much has its own risks, since the human body needs salt to function properly.

 

3) False. The fact is there is almost a century’s worth of crushing evidence that the calorie theory doesn’t work. But our society holds onto it for dear life. The mantra of “do more, eat less” for weight loss seems to be only making society fatter.

 

4) False. Dr Mercola states the belief that saturated fats are bad for you and will increase your risk of heart disease and heart attacks is “a misguided fallacy. This is simply another myth that has been harming your health for the last 30 or 40 years”. Saturated fats, from good sources, are essential for your health and have been proven to be beneficial for your cardiovascular health, bone strength, liver health, lung function, brain function, proper nerve signalling and immune strength

 

5) False. There are no healthy elements to either. Diet soda may have less calories, but it contains more chemicals that do more harm to your health and body.

 

6) True. Sleep deprivation seriously obstructs fat loss and muscle building. Lack of sleep lowers androgen levels and growth hormone levels, thus depriving you of some serious fat burning and muscle growing chemicals and mechanisms. There is a huge link between being overweight/obese and lack of sleep.

 

7) False. Scales only show your total weight… not what kind of tissue you are losing. If people restrict calories they will lose muscle. Likewise, if someone is exercising correctly they will build muscle, which could cancel out the amount of fat loss, as shown on a scale. Scales lie to us! Or at least don’t give us the complete picture. It’s better to take photos, measure girths and try on old clothes as well as measure fat percentage

 

8) False. The best approach is to eat when you're hungry, not when the clock says it's time to eat. Everyone’s metabolism is different and there is no golden rule to stick to. If you are not active, then eating five meals per day is a mistake, as it will elevate insulin levels that can cause a fat storing state instead of a fat burning state.

 

9) False. Eating sugar makes you fat! Fat is an essential part of your diet and contains essential vitamins and nutrients our bodies require to maintain health. Furthermore, certain good fats actually turn off the fat storing genes and turn on the fat burning ones

 

10) False. Whole grain and low-GI starches are mainly empty calories. This means they provide sugar and limited nutrients (ok, these sugars are digested slower) but sugar is sugar, and if there has not been an energy deficiency, insulin will convert the sugar to fat. The main source of energy should come from fibrous carbohydrates — vegetables.

 

Phil is founder and master trainer at Body Expert Systems. Contact him on 0934 782763 or at his website bodyexpertsystems.com or through Star Fitness (starfitnesssaigon.com)

Phil Kelly

Phil is an avid sportsman and loves most things fitness. With the final realisation that he would not be an All Black, he turned his full focus to studying the human body in regard to improving movement and posture, developing strength, function and performance, as well as scrutinising the conventional wisdom of nutrition for fat loss and performance. He loves challenging the 'norm' and is dedicated to the prosperity and health of his clients and the community. He has a mission to educate and empower people to "be all they can be" by providing accurate, research proven and industry leading information. 

Website: bodyexpertsystems.com

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