Are you feeling overwhelmed by the contradictory information about nutrition in various media? You’re not alone in this confusion. Nutrition, undoubtedly, is one of the most debated topics in the fitness industry, filled with numerous experts and self-proclaimed gurus. It seems like anyone who eats considers themselves qualified to offer advice. Let’s delve deeper and clarify a few things.
Who is Qualified to Give Nutritional Advice?
Registered Dietitians: These are the only health professionals licensed to assess, diagnose, and treat dietary and nutritional issues. They cater to both healthy and sick individuals, offering advice based on the latest scientific research. Being regulated by law and bound by an ethical code, they guarantee the highest standard of advice.
Qualified Nutritionists on Recognized Registers: For instance, those listed with the Association for Nutrition. Beware, the term ‘nutritionist’ isn’t legally protected, so anyone can claim it. Always check for substantial qualifications like an appropriate undergraduate degree.
General Nutrition Tips to Consider
- Calories Matter: Despite trendy claims, calories are crucial based on the principle of thermodynamics. The calorie content on food packages is relatively accurate, but it doesn’t account for the energy lost during digestion. Approximately 10% of energy is lost in this process.
- The Importance of Protein: Protein’s energy content isn’t as labelled – about 30% is lost. Research by Stu Phillips and McMaster University suggests protein is either used or excreted and is not stored in the body. It’s also known for its satiating effect, reducing hunger.
- Diet Types – Low Fat, Low Carb, Vegan, etc.: The best diet is one that helps you consume fewer calories than you burn and is sustainable for you. Avoid excluding food groups unless for medical reasons. Each diet type, like Low Carb High Fat (LCHF), has its nuances. For instance, LCHF diets often lead to rapid initial water weight loss due to glycogen depletion.
- Balancing Macronutrients for Fitness Goals: For muscle gain, higher protein intake is recommended. For endurance events, carbohydrates are crucial. The key is moderation and balance – increase protein for muscle gain and reduce overall calorie intake for weight loss.
A Balanced Perspective on Food
Don’t obsess over food. Any good or bad days should be viewed over a fortnight to maintain balance in your diet. Remember, nutrition is nuanced, with new ideas constantly emerging. Stick to the basics: moderation, balanced protein intake, and mindful calorie consumption.
References:
- BDA. uk.com
- Hall et al., 2016 – [Am J Clin Nutr]
- Thorning et al. – [Milk and Dairy Products: Good or Bad?]
- Moore et al. – [Protein Intakes in Older vs Younger Men]
- Burke LM – [Re-Examining High-Fat Diets for Sports Performance]
- Burke et al. – [Low Carbohydrate, High Fat Diet and Exercise Economy]
- Moore et al. – [Protein Intakes in Older vs Younger Men]
- Burke LM – [Re-Examining High-Fat Diets for Sports Performance]
- Burke et al. – [Low Carbohydrate, High Fat Diet and Exercise Economy]
