Dispelling a few common myths –

There is no cut off time to eat.
Ignore information that tells you to starve yourself after 6pm as the consumed food will just be stored as fat. There is no cut off time for food, and you can eat up until going to bed if your diet is in check and you have met the daily requirements for yourself.

Do not eat carbs after 6pm
Again, another myth coming from that eating carbohydrates after 6pm will lead to fat gain. Carbohydrates are important within the diet, especially for athletes. If the athlete is to train late at night, they would still need the replenishment gained from carbohydrate, as they would if they trained earlier in the day. Eat your carbohydrates after training, no matter if it is after 6pm.

Do not mix protein and carbs in the same meal
I do not personally know where this notion came from, however, eating protein and carbohydrates within the same meal is optimal for a slower release of the nutrients within that meal. It also helps to make more of a meal for the individual. Mix your protein and carbohydrate sources, it is fine.

There are negative calorie foods
The notion behind this myth is that whilst consuming and digesting foods (namely vegetables), your body will utilise more calories than it is actually ingesting, therefore there will be a lean towards the body utilizing more calories than it is ingesting.However, this is not correct and I do not advise eating kilos upon kilos of vegetables in order to try it out.

The body cannot utilise more than 30g of protein in 1 meal
Okay, the protein intake from individual to individual is going to differ depending on lifestyle, activity,muscle mass, overall mass, etc… A very large bodybuilder is going to need more protein in one sitting than someone who does not train and is sedentary. Of course, there will be a cut off point, but to suggest that is 30g per meal, is foolish and is dependant upon the individual.

Some very easy changes to make to your diet, from which you should observe a noticeable difference…

Instead of chips use a different carbohydrate source such as pasta, rice, cous cous, etc…

Substitute burgers for a different, healthier form of protein such as steak, chicken, turkey, fish, etc…

Or perhaps buy some lean mince from a supermarket or local butcher, and make your own, healthy version of burgers.

Instead of eating fats such as chocolate bars, snack on plain & un-salted nuts such as almonds, pistachios, hazelnuts (however, bear in mind that healthy fats do contain a lot of calories so they can still add up, a handful at a time is fine).

If you like to eat ice cream, then replace higher fat ice cream with a lower calorie alternative such as Skinny Cow Ice Cream.

Instead of snacking on crisps, try rice cakes, they are a nice alternative.

When cooking, if you use a lot of oil, why not grill your food or choose a low-calorie spray oil which are available in most supermarkets.

Ensure that fibre rich vegetables are within the diet, such as spinach, broccoli, etc… Eating vegetables such as the afore-mentioned are an excellent choice when you eat meals, as the fibre within the product, helps to keep you satiated and less hungry.

Ensure that water intake is also kept high. There is no set amount to drink, but a pint of water with each meal is a great way to ensure adequate hydration.

If you drink high calorie fizzy drinks, substitute these with their lower-calorie option. Flavoured water is sometimes a great way to curb sugar cravings (however, some flavoured water can contain a lot of calories due to the carbohydrates within them, in the form of sugar).

If you like Indian food, why not buy some fresh chicken breasts and some flavouring or spices such as tikka flavour, and make your own healthy, yet tasty meal.

If on a night out, try not to eat a kebabs and such like at the end of the night, especially when it is your last meal before bed time.

A very important aspect is be careful with foods which are labeled 'Low Fat', these are often loaded with sugar, to enhance the taste following the reduction in fat content. A fat source in conjunction with sugar-based foods, primes the body to store more fat, as insulin will be high. Insulin is the human storage hormone, therefore when insulin is high, there is more potential for fat storage.

Always plan ahead, if you are going somewhere, then take healthy options with you to eat. Fail to prepare, then prepare to fail. Don't be stuck in a situation where you are forced to eat something unhealthy simply because you haven't prepared in advance.

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