Drink hot lemon and pepper to boost your metabolism. Do a juice cleanse for better skin. Cut calories to lose weight.
No matter your diet goal, chances are you've received conflicting advice, and no matter how hard you've tried, not all of it has worked.
This is because many of the diet tips and tricks you may know to be true are, in fact, doing more harm than good.
In order to sift through what can be an overwhelming amount of diet advice, we asked clinical nutritionist and dietician Filip Koidis of W1 Nutritionist which common diet "truths" and myths we should be ignoring.
From detoxing to packing your diet with superfoods, these are the biggest myths in the world of food and nutrition, alongside the advice you should be listening to instead.
Myth: Detoxing is a great way to lose weight.
Wrong.
According to Koidis, even the word "detox" is incorrect in this instance. "If you have any kind of toxicity from a substance, that’s a medical emergency," he said. "Detoxing with pepper or a pineapple extract wouldn’t really help."
He added that most detox products don't specify which toxins they help you eliminate from your body. "The only reason you feel better is you’re eating fruit and vegetables and you’re more organised," he said. "The weight loss is just down to extreme calorific deficit."
Instead, he said the best way to "detox" is to keep your organs — such as your liver, kidney, and lungs — healthy. He added that if you want to try something different, many studies show that fasting can help re-calibrate your liver and blood levels. "If you can incorporate that into your routine, that would be great."
Myth: Smoothies and juices are a healthy meal substitute.
Wrong again.
"When it comes to juicing, one of the issues is that you get lazy gut," Koidis said. "You get used to being fed the mush consistency of food, so when you start eating normal food, you get bloating, indigestion, etc."
He added that you also have less control of what you're eating with a juice or a smoothie.
"In a smoothie you can chuck in five or six different pieces of fruit, but if you were to eat them, you wouldn’t even go through half the portion," he said. "When it comes to weight management and trying to control your gut hormones, you’re tripping them up if you start juicing too much."
Myth: Cutting calories is the most important thing when trying to lose weight.
This isn't necessarily the case, according to Koidis.
"Dealing with calories is very old school nutrition," he said. "The whole ethos and philosophy of what a calorie means and how that translates into energy has been disproven."
Instead, he said people should be focus on the macronutrients — the protein, fat, and carbohydrate content — of their food. "When you’re trying to do any weight loss intervention, this is more important than calories," he said.
Tailor your nutrition around your exercise routine and improve your sleep patterns instead. "Many studies have shown that 95% of people that just count calories in order to lose weight always fail," Koidis said.
See the rest of the story at Business Insider