Why Are We Overcomplicating Nutrition?
Nutrition has become unnecessarily complex, largely due to influencers and podcasters who prioritise profit and popularity over truth. In their quest to stand out, many promote extreme or misleading concepts, making it harder for the average person to simply nourish their body.
A major issue is the misuse of science.
Many diet influencers cite scientific research to support their claims, but science isn’t absolute—it’s based on the best available evidence, which can change as we learn more. Research is valid until new evidence challenges it. Additionally, not all studies are created equal. Bias, conflicts of interest, and misinterpretation of data are rampant, leading to poor-quality information being treated as absolute truth.
The result? Confusion, frustration, and a disconnect from the simple principles of good nutrition. It’s time to strip away the noise and focus on what truly matters: nourishing our bodies in a way that supports long-term health. It's time to simplify nutrition.
Simplifying Nutrition
As a health and fitness professional working in the field every day, I see common mistakes that can easily be avoided. Here are a few simple fixes that can make a big difference.
Skipping meals in the belief that it will lead to weight loss
Yes, eating less can definitely assist with weight loss, but skipping meals often backfires. It can lead to overeating later in the day, muscle loss, nutrient deficiencies, low energy, and mood swings. On top of that, skipping meals is a major stressor on the body, placing unnecessary strain on an already taxed system. Eat regular meals and snacks throughout the day for sustained energy levels and blood sugar balance.
Eliminating whole food groups
Despite what many diet gurus claim, humans thrive on a balanced intake of all macronutrients, including carbohydrates and fibre. Protein is essential for muscle maintenance and satiety, but carbohydrates provide vital energy for the brain and muscles, while fats support hormone production and overall cellular health. Fibre plays a crucial role in gut health and hormone balance. Cutting out entire macronutrient groups can lead to imbalances that negatively impact overall well-being. Fill your plate with brightly coloured plants, a source of healthy protein and high quality fats and oils.
Believing that adding fats and oils to coffee supports weight loss
Let’s get this straight—fats and oils contain 9 calories per gram, while protein and carbs contain 4 calories per gram. Adding a big wad of butter, coconut oil or cream to your coffee does not give you magical weight loss powers. At the end of the day, weight loss comes down to energy balance. No matter how trendy it is, consuming more calories than your body needs will not lead to weight loss. Plain old coffee is just fine.
Believing that fasting will supercharge weight loss
Fasting might sound like the perfect weight loss plan, but for women and especially active women, it often leads to under-fuelling. This can result in hormone imbalances, nutrient deficiencies, and poor performance in all areas of life. When the body doesn’t get enough of what it needs, it can disrupt the menstrual cycle or worsen hormone-related issues like hot flushes. Sustainable weight loss isn’t about extreme restriction—it’s about nourishing your body properly while creating a realistic energy balance. How does your body really feel when you are fasting?
Meal Replacement Shakes – Choose Wisely
Last but not least, let’s talk about meal replacement shakes. If you choose to go this route, be mindful of what’s actually in them. Could you make a better version yourself? Every time a client tells me they’re drinking meal replacement shakes, I check the ingredients—and more often than not, I roll my eyes. Many are packed with cheap fillers, starches, and synthetic vitamins and minerals.
We all want convenience, but it should never come at the expense of our health. The good news? Making a meal replacement shake at home is simple. Keep a high-quality protein powder on hand, along with frozen fruit and veggies, and you’re set.
Your body can only perform to the level of nutrition it receives—so what are you choosing to fuel yourself with? Read labels and choose wisely.
TOP NUTRITION TIPS
Fill your plate with high quality protein, fats and carbohydrates at every meal and snack.
Choose mostly whole foods.
Eat at least 25g of fibre each day.
Eat regular meals and snacks throughout the day for sustained energy and blood sugar balance.
Include 2 servings of fruit and 5 servings of vegetables every day.
Read labels when purchasing meal replacements and protein supplements.
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