6 Ways to Burn Fat All Day

6 ways to burn fat all dayNutritionist Derek Johnson’s 6 Ways to Burn Fat All Day

1. Start the day off the right way! And no, coffee shouldn’t be the first thing you have. Give your metabolism an optimal morning boost to burn fat by drinking 12-16 oz of water with fresh lemon! Why this is essential is because everyone wakes up dehydrated whether you drink caffeine or alcohol. If you are dehydrated, you cannot burn fat because your body is too busy preventing the damage and protecting itself from the effects of dehydration. It is also vital to have either a snack or breakfast within 45 minutes of waking up because you don’t want to let your body go into starvation and storing mode because it will burn muscle and store fat instead to protect itself! Whether its having 1-2 Tbsp. of almond butter before your morning workout, or eating a veggie 2/3-egg omelet with 1/3 – ½ avocado + 1 cup of berries afterwards, you will motivate your metabolism to burn fat all day long!

2. Get in a workout! If you want to keep burning, you’ve got to get moving. Whether you’re able to hit the gym first thing in the morning (after your snack from tip #1) or just taking the stairs throughout the day at work and going for a lunch-time walk – the important thing is to get moving. Since your body will need carbs to recover from your workout, save your larger, healthier meal for afterwards.

3. Make sure your breakfast is protein-packed. Always be sure to get enough protein and healthy fats to start your day. Your energy after a breakfast of 2/3 eggs, 1/3 – ½ of an avocado and 1 piece of fruit or Breakfast Tacos will be significantly higher and sustain you longer than a carb-heavy bowl of cereal. Think about it this way – if you want to lessen the “carb-chase-cravings” and energy drops that often hit in the later mid-morning and/or late afternoon, the key is to increase your protein and healthy fats earlier in the day.

4. Get in your vitamin D! Spending your lunch break outside or taking a quick walk during your workday will make a huge difference. Taking 10-20 minutes in the sunshine mostly unprotected (but always protecting your face) will help to naturally boost your body’s vitamin D levels. There are so many benefits of Vitamin D – it will boost your immune system, energy levels and overall mood even!

5. Hydration is for real! This is one of the most important keys to weight loss and fat burning. You’ve heard it so many times before but the reality is – most people still don’t drink as much as the human body craves to function optimally! Drink water throughout the day and make your daily goal 64-80 ounces. The little tip you may not be aware of is that it is ideal to limit water intake while you’re eating meals – drink most of it between!  If you drink too much while you’re eating, you’re making it harder for your body to digest and absorb the food which will make you much more hungry later. Your digestion works optimally when you are seated, and most of us tend not to be seated long enough. So do everything you can to help your digestion work optimally so you get the full absorption of what you are eating.

6. Get 7-8 hours of restful sleep each night. Want to burn more fat? Sleep more. The importance of sound sleep is the #1 non-negotiable – it is the time your body requires to heal, rest and power up for the next day. By not getting enough sleep, you are putting stress on your body and increasing the hormones that make you even more tired – which leads your body to STORE fat instead of burn fat! Besides feeling excessively tired, lack of sound sleep also spurs bad carb cravings and caffeine which can become a vicious cycle that millions of people are currently stuck in. Tips: Stop all technology at least 30 minutes before bed, invest in a great bed/pillow, use blackout curtains and try doing something calm and restful before bed like reading. Sip on some sleepy time or chamomile tea 60 minutes before bed for the calming effects of the herbs. If you need additional sleep support, try New Metabolism’s Triple ZZZ’s or DREAM.

- Derek

Pink Power Smoothie Recipe

Pink Power Smoothie Recipe:

You can't beet this.Life is crazy – I’m talking about schedules, errands, work, relationships and everything else. While we conscientiously know it’s important to take care of ourselves, we often take care of everyone else first – thus rendering our self-care to an “at some point I’ll get around to it.” Due to this acknowledgement, I thought I’d offer a great-tasting, energy-boosting Pink Power Smoothie recipe that was crafted especially for you. This smoothie is a great source of nutrients and won’t leave you starving. True, the beets take a little more effort to prepare, but the end result is worth it. If you haven’t considered adding beets to your diet, here are a few reasons to consider doing so!

The blessings of beets*:  

  • contain powerful nutrient compounds that protect against heart disease, birth defects and certain cancers, especially colon cancer
  • rich in antioxidants
  • contain anti-inflammatory compounds
  • have been shown to support activity in our body’s Phase 2 detoxification process

Pink Power Smoothie Recipe
pink power smoothie

  • 1 cup water
  • ¼-1/3 medium avocado, pitted
  • 1 celery stalks, roughly chopped
  • ½-3/4 cup strawberries (frozen preferred), hulled if necessary
  • 1 small/medium beet, ends trimmed and roughly chopped
  • ½ lemon, juiced
  • 4 large ice cubes (optional for thickness)
  • 2 scoops of New Metabolism’s PeaPower protein powder
  •  1-2 Tbsp chia seeds


Consider gently steaming the beet until tender before blending if you don’t have a Vitamix, NutriBullet or other capable blender. Add all ingredients into a high-speed blender and blend on high until smooth. Add the Chia seeds after you’ve made the Pink Power Smoothie recipe so as to preserve the integrity of the nutrients and the seed.

**Points about the benefits of beets were gathered from The World’s Healthiest Foods. 

Skinny Mojito Recipe w/Peppermint

Looking for a clean alcoholic beverage that is refreshing? Try this Skinny Mojito Recipe w/Peppermint!

 There’s no sense in pretending that adults don’t partake in the occasional alcoholic beverage – so, let’s not be foolish. At my nutrition consulting practice New Metabolism, we offer options and ideas for those who will partake because what we offer is this: Nutrition for the actual real world – not fantasy land. So, here’s just one of the clean skinny beverages we recommend that is tasty, clean and not full of sugar like most drinks. As is common sense, please be responsible when consuming libations. Cheers! 

Skinny Mojito Recipe w/Peppermint

Serves 4Skinny Mint Mojito

4-8 drops of peppermint extract to taste
1/2 cup packed mint, plus 4 sprigs for garnish
16oz lime sparkling water
6oz white rum
Ice cubes
100% pure stevia to taste
An additional lime slice is optional


To Prepare:
In a pitcher place mint leaves. Add peppermint extract-start with 4 drops and add more at end for a more peppermint flavor if desired. Muddle or mash to release juice and blend flavors. Stir in sparkling water and rum. Add stevia to taste. Divide evenly among 4 glasses filled with ice; garnish with mint sprigs.



Derek Johnson, BCIH, is the founder and primary holistic nutritionist at New Metabolism, his private nutrition practice, and also serves as the executive nutrition director of The Biggest Loser Resorts. He is board certified in integrative health, holds a bachelor’s degree in dietetics, completes continual CE courses and is a member of numerous nutrition associations. Follow him on twitter @newmetabolism and become a fan on Facebook

Smoothie and the Feast | Shake Tips

Smoothie and the Feast

Kylee Van DillenBy Kylee Van Dillan
New Metabolism client since 2005

Have you ever gone to your local farmer’s market, and been overwhelmed by all the delicious fruits and vegetables? Who wouldn’t jump at the opportunity to purchase a flat of perfectly ripe, in season berries? Or a fat bunch of hand-picked spinach and kale? And then the recipe options; salads, stews, snacks and smoothies. Veruca Salt may have wanted ALL the candy, but I want ALL the antioxidants and free-radical fighting vitamins I can get.

In-season organic berries and dark, leafy greens are two staples that I love to incorporate into my smoothies. And there are only two things standing in the way of me making an all natural, vitamin rich shake each morning as I start my day; time and shelf life.

Let’s be honest, when that alarm goes off, we go from warm cozy dream time, to race-the-clock hustle mode, and it’s not always an easy transition. Whether it’s to make sure the kids or pets or fed, or even just to take a shower and get ourselves dressed, mornings aren’t usually when we’re afforded the luxury of endless prep time. And while fresh ingredient smoothies are arguably the tastiest, they’re not the most convenient. And we all know, if something is convenient, it can easily become a habit, be that a good or bad one.

Farmers MarketI love that with fresh produce, I’m able to know exactly where my food is coming from, when it was harvested and how long it will keep. Buying from local market’s in bulk usually provides the best deals, and ensures I have enough food to make good eating choices all week long. But, I’m also only prepping for myself, and don’t always want to eat the same thing, all week long. Sound familiar?

Fret not smoothie lovers, there is an easy way to make your morning get-ready-and-get-out-the-door time, and shorter produce shelf life, work for you! Here’s a prep method that has helped me put my own individual smoothie game on point. And for those of you prepping for a family, even better. You’ll be stocked with a feast of options to keep your meals healthy, and convenient.

• Your favorite finds from the market. Berries, fruits, leafy greens, fresh herbs, etc. are all perfect.
• Silicone ice cube trays (search for Large Silicone Trays on Amazon)
• Blender/Vitamix
• Water
• (optional) Chia seeds, flax seeds, cinnamon, spices, etc.

• On market day, wash, peel, hull, and chop items as necessary and set aside
• Decide some of your favorite flavor pairings, combining at least one fruit and one green plus any additional herbs/spices/seeds (ideas below)
• Add chosen pairings to blender or Vitamix with a little water until fully blended. Mixture should still have some texture but no lumps and pour smoothly.
• Pour into large silicon ice cube trays and freeze
• When frozen, place cubes in a Ziploc bag, date and label the ingredients.

smoothie ingrediantsWhen you’re ready to enjoy a smoothie, you no longer have to prep fruit/veggies, pop out ice, measure in seeds, etc. With these pre-made cubes, you’re more than halfway done. Simply add 2-3 of your large cubes (depending on number of smoothies you’re making) to a blender along with whatever protein powder and liquid (coconut, almond, cashew milk, etc.) you prefer. No ice is necessary. For those of you who really like to plan ahead, (I’m looking at you, snooze button lovers) add New Metabolism PeaPower or Vim-Plex protein powder and liquid to your blender the evening before and store in the fridge. When morning arrives, just add the large cubes, blend and go!

Feel free to get creative with your flavor combinations. The berries/fruits will sweeten things up and the greens will give you energy throughout the day. Throw in some heart-healthy chia or flax seeds for some good fats and an extra energy boost. Some of my personal favorite combos are:

- Strawberries, spinach, mint
- Peaches, apricots, kale, thyme
- Raspberries, cranberries, cherries, arugula
- Banana, apple, spinach, chia seeds

Happy blending!

* If you’re craving an extra boost of immunity-supporting or anti-inflammatory nutrients, the same method can be applied to fresh ginger or turmeric roots. Simply peel, chop, and blend the roots with a cup of water, (if your blender doesn’t blend roots smoothly, you can fine strain out the pulp and reserve the juice) and then freeze the liquid into smaller silicone ice cube trays. Toss one of the cubes into your smoothie, (or morning tea) for a little extra healthiness and none of the juicing struggles.

5 Signs Your Body Needs a Cleanse

5 Signs Your Body Needs a Cleanse 

Living out a truly healthy lifestyle means making decisions that are in the best interest of yourself, your body and those of your loved ones. Since we live in an ever-increasingly toxic environment, with even more toxins (or Persistent Organic Pollutants) present in our daily lives than ever, it is vital to give your body a chance to reset with a New Metabolism Cleanse.

5 Signs Your Body Needs a Cleanse

As we have evolved over time, great advancements have come about to enhance our lives – but so have the negative effects that stem from some of those changes. Not to scare you, but rather to inform you of something you may not have thought about is this: There are new toxins including certain pesticides, herbicides and industrial chemicals that can enter your body through food sources, water and through our air supply.

While our amazing human bodies can protect itself on some levels, there are some dangerous toxins that can become trapped in our organs and tissues and cause some damage. Clearly, this is not beneficial for anyone’s overall health and can definitely have a negative impact on vitality and can directly contribute to the development of chronic illnesses over time.

This is why the 14-day New Metabolism Cleanse (NMC) was designed – to provide your body with the opportunity to purge these toxins, revive from the damage and reset your motivation for a healthier routine.

The functional New Metabolism Cleanse offers a simple way to support the natural two-phase process of detoxification where toxins can safely and effectively be cleansed from your body. As a bonus, it can enhance your motivation to workout consistently, increase your daily energy and even help you sleep soundly. Sounds good, right? If you’re still on the fence, read this:

5 Signs Your Body Needs a Cleanse:

Difficulty Sleeping - istock BLR1. Your sleep sucks. Admit it.

Imbalanced blood sugars throughout the day and at night can spike hormones that will preventing you from reaching a deep sleep state and will increase how often you wake up (even briefly) between 2-4 am. Does this sound familiar? If so, the NMC is glycemically-balanced to keep your blood sugars level; this stability then increases your ability to have consistent energy during the day which then sets you up for a restful nights sleep! It’s all connected, can you see it?

IBS Symptom Sufferer2. You’ve got belly bloat.  

Do you often feel bloated or gassy throughout the day? These symptoms, while very common, are not actually normal functions for the body – they generally are side effects from something in your diet that your body does not agree with. Since the NMC is strict and free of the most common allergens (i.e. gluten, dairy, soy, eggs, etc.), this 14-day program allows your body to begin healing from those foods it does not respond well to. Do you think you don’t have an allergy or reaction from foods? Almost every single person has inflammation from something and the NMC often shows you how amazing you could feel if you didn’t overeat the hidden “bad guys” in your diet. Once you have completed the NMC, we recommend that you reintroduce these foods back into your diet one at a time so you’ll easily see what your body doesn’t agree with you about!

3. No, I’m not ready for a selfie.

Your face is what everyone sees first. Does your skin embarrass you or cause you stress? Do you wish it were clearer, with less rashes, less irritation, less sensitivity? Unfortunately, as your body’s largest organ, your skin can definitely be an indicator of intolerances or allergies in your diet. Again, the NMC will remove the most common allergens from your diet and can help determine what may be causing your skin issues. The NMC can also help with acne, have anti-aging properties and improve your overall skin health.

4. Your metabolism is molasses.

Do you feel like you keep gaining weight no matter what you do or how much you exercise? Eating foods that don’t agree with your metabolism and/or regularly consuming toxins that are in the food system all contribute to slowing down your metabolism and making it harder if not impossible to burn fat or lose weight. Cleansing your body of these toxins gives your body the chance to heal and thereby function as it was intended which in turn, leads to a more efficient and faster metabolism.

Stressed Man5. What was the fifth one? I forgot what I was saying…

There is a direct connection between your stomach and your brain. When your stomach’s healthy bacteria are overtaken by bad bacteria – most commonly in the form of yeast overgrowth (aka candida), the unhealthy environment in your stomach causes you to crave foods that you certainly don’t need like sugar, bread, etc. Yeast feeds primarily on sugar – so this is a terrible cycle for your body, mind and waistline! One of the main side effects of having imbalanced gut flora is brain fog. Brain fog is when you’re feeling groggy or confused, the inability to focus, suffering from poor memory, having an imbalanced mood, etc.

If you’ve answered yes to even 1 of these, it is time to consider the New Metabolism Cleanse! 




5 Tips to Become a Healthier Man

5 Ways to Become a Healthier Man

It’s Men’s Health Month! In our practice, we hear the same lines from guys with regard to how they view their health. Maybe you’ve heard some of these before or said them yourself at some point?

“I have to do lots of cardio to lose weight.”
“It’s okay to eat the same thing every day.”
“When I’m stressed out, I relax by watching sports on TV.”
“Sleep is overrated.”
“I only go to the doctor if something is bleeding or broken.”

The reality is, if you were really honest with yourself, you know there are areas of your life that could certainly benefit from a priority shift. When I wrote this article, there are obviously additional ways that a man could become healthier in terms of communication, relationships, etc. But for purposes of this topic, I wanted to keep it simple for a broader audience. And by the way, none of the statements listed above are true – those are myths guys. Trust me – I’ve done the research. So without adding more time to the clock, here are…

5 Ways to Become a Healthier Man

1.    Pump Some Iron

The idea that you only have to do tons Dumbell weightsof cardio to lose weight is false. Cardio shouldn’t be your only form of exercise – resistance training is just as or if not, more important than cardio! When it comes to workouts, we highly recommend utilizing the High Intensity Interval Training (HIIT) method – and for men, it is vital to make sure you’re alternating that with weight lifting / resistance training. Weight lifting / resistance training (i.e. push-ups, pull-ups, sit-ups etc) offer a simple way to build and sculpt muscle, increase strength and boost metabolism. 

Men – it’ll be easier for you to build strength in this area because you’ll tend to be stronger and have more muscle mass to begin with. Ladies – if the special men in your life aren’t lifting yet, challenge them to out-lift you! Let’s face it, men are men – and friendly competition, especially against a female, is a surefire way to get them to start strength-training.

So, in addition to your HIIT training, don’t forget to add in weight lifting or resistance training workouts at a minimum of 2-3x weekly.

If you’re ready for some expert training, check out Matt Uohara at Velocity Fitness in Brentwood if you live in the LA area.  

2.    Don’t Be a Bland Man

When it comes to your plate, the more naturally colorful it is the more likely it will be a healthy meal for your waistline. You already know how important it is to eat fruits and veggies every day – so now let’s focus on colors! (The Nutrilite Health Institute recommends 10 richly-colored servings a day). 

Your body deserves and craves nutrients to help it operate efficiently. Above and beyond providing it with fiber, vitamins and minerals, adding the phytochemicals derived from colorful fruits and veggies can give it an extra punch of power! green and red healthy foodPhytochemicals are disease-fighting substances that are the artist behind the colors of your fruits and veggies.

Eating more colors has been shown to have quite a few benefits. Here are some:

  • Strengthen your immune system 
  • Lower your risk for certain cancers
  • Help ward off type 2 diabetes
  • Reduce high blood pressure
  • Prevent some eye diseases
  • Maintain urinary tract health
  • Maintain heart health
  • Improve memory
  • Help build strong bones and teeth

Since it is often impossible to get the proper daily serving of fruits & veggies, there’s always Absolutely Alkaline greens to help ensure you get what your body needs in less than a minute! 

3.    Just Chill, Dude.

Are you a Type A man or do you have one in your life who spends much of the day under stress or worse, feeling angry? Encourage him (positively) to relax. Stress, particularly hostility, has damaging effects on the heart, and stress in general can lead to a wide range of health problems.

  • Give (or schedule) him a massage
  • Buy him a round of golf at a favorite course
  • Encourage him to pray or meditate to ease the pressure (and do it with him to show your loving support)
  • Plan a mini-vacation for the two of you to get away and relax

As we’ve mentioned before, the Chill Chews product is by far and away one of the most amazing supplements you can take to aid with stress relief and sleep. 

4. The “I’ll Sleep When I’m Dead” Line is Lame

Guys, listen up: Getting good-quality sleep is NOT overrated. Sleep deprivation runs rampant in our on-the-go society, yet it is one of the easiest – and most important – ways to promote good health. The National Sleep Foundation recommends for adults to try and get 7 – 9 hours a night. I personally ask everyone to shoot for 7 hours as it is more realistic. 

Benefits of adequate & ample sleep are:iStock_000004006517XSmall

  • Increased energy
  • Sharper mind
  • Improved mental health
  • Decrease risk of illness
  • Promotes weight loss
  • Getting bigger muscles! (Fine print: A healthy diet and weight training is involved with this one).

Ladies – if it’s your man that needs more sleep, give him a reason to come to bed early! (wink)

If you need some assistance with sleep, try the all-natural sleep aid Triple ZZZ’s. 

5. Put Down the Phone & Go Get Checked Out!

Most men aren’t too excited to go see health professionals. But this is a core element of achieving overall health and wellness. Ignorance is not bliss when it comes to disease prevention. When you have a health care team that actually cares about you, it’s amazing how much positive change you can experience in a short amount of time! From a nutrition standpoint, a healthy diet plays a major role. That’s why you’re above the norm by being a client of New Metabolism. Getting the proper nutrients, vitamins and minerals is a major factor in increasing your vitality and longevity.

As you know, getting regular health screenings is very important. Beyond that, depending on age, all men should have the following health assessments as needed or recommended by their physician (not listed in order of importance): Please contact us for a referral to a great integrative MD that will do the proper testing the first time.

  • Vitamin and mineral deficiencies checkediStock_000000847848Medium
  • Proper lipid particle Cholesterol test + hs- CRP
  • Blood pressure check
  • Male hormones tested- Free and Total testosterone
  • Diabetes/blood glucose test HbA1c
  • Abdominal aortic aneurysm screening
  • Bone health assessment
  • Prostate cancer test
  • Colo-rectal cancer screening
  • Hearing and vision screening
  • Skin cancer assessment
  • STD screening
  • Dental checkup
  • Other screenings as recommended by a doctor

Early diagnosis is crucial in successful treatment. Utilize your annual physical as an opportunity to discuss recommended screenings and any other medical and health concerns.

From my 15+ years in practice, I know – from thousands of conversations Dude Pack - 250x250with guys over the years, that most of you don’t get the vitamins and minerals your body craves to run at an optimal level. That is why I specifically developed the DUDE Pack to provide guys with the proper vitamins and minerals that the average diet just doesn’t get – but definitely needs!

For the month of June, get 15% off the DUDE Pack by entering promo code DUDES when ordering online only. Offer only good until June 30th, 2016. 

Derek Johnson, BCIH, is the founder and primary holistic nutritionist at New Metabolism, his private nutrition practice, and also serves as the executive nutrition director of The Biggest Loser Resorts. He is board certified in integrative health, holds a bachelor’s degree in dietetics, completes continual CE courses and is a member of numerous nutrition associations. Follow him on Instagram & twitter @newmetabolism and become a fan on Facebook

5 Healthy Thanksgiving Tips

5 Healthy Thanksgiving Tips

Ready for the big feast? Here are some simple tips to help you get through Thanksgiving without derailing your diet! 

How to Stay Healthy on Thanksgiving & Still Enjoy Yourself

  1. Don’t starve yourself! On Thanksgiving morning, eat a high protein breakfast like eggs, avocado & a 1/2 piece of fruit. If you know you’re going to eat OR drink your carbs at the party, your body will need more time to burn them off. So don’t start the day overloading your body with them beforehand!
  2. Don’t “store” up calories to splurge on the Thanksgiving feast…eat a high fat and/or protein snack 1-2 hours prior to sitting down for the big feast (ex: Try some turkey and goat cheese rolls or 15-20 almonds). This is a good idea because then you’ll show up satisfied and not hungry – this will prevent you from bingeing on things you wouldn’t normally want.
  3. As for drinks… The most important overall rule on Thanksgiving is to decide which you’re going to do: EAT or DRINK your carbs – DO NOT DO BOTH. If you do both, you’ll spike your insulin and sugar levels & the excess sugar will be stored as fat! Be sure to drink plenty of water between meals all day as well because your body needs water for your metabolism to work efficiently! The more efficient your metabolism runs, the better your body can process what you put in it!
  4. It’s a great idea to get a 20-40 minute workout in – this will lessen your guilt for indulgences later on too!
  5. On the morning after, stick to the same type of high protein breakfast you had on the day of. If you don’t like eggs, try a 2% Greek Yogurt with 1 Tbsp. of Chia seeds and 1-2 Tbsp. of diced nuts. Limit or avoid fruit intake as they do include carbs, even if they are healthy ones.

Remember, the best advice I can give you is to remember to enjoy the quality time with your friends and/or family this Thanksgiving! 

An Alkaline Smoothie Recipe

A refreshingly unique & healthy alkaline smoothie recipe!

Are you ready to try something a little different? Are you bored of the same old protein shake recipes? I am sure you are! Here’s my take on an alkaline smoothie recipe to try – it’s lean, green and tasty! If you’re looking for optimal dairy-free, gluten-free protein powder, try our New Metabolism PeaPOWER line of powders.

Alkaline Smoothie Recipe

Alkaline Smoothie Recipe:

  • 1 serving of protein powder (1 scoop of PeaPOWER-DF)
  • 1/2 cup unsweetened coconut milk or almond milk
  • 1 cup arugula, tightly packed
  • 1 tablespoon walnuts
  • 1 ripe pear
  • 1 quarter-size piece of fresh ginger, peeled
  • 3 ice cubes


Instructions: Place all ingredients in a blender and blend for 1 full minute.

Yield: 1 generous serving.

Advance preparation: Enjoy right away.

6 Mainstream Nutrition Myths

6 Mainstream Nutrition Myths (Debunked by Science)

** The 6 myths below were featured in Kris Gunnars’ article 20 Mainstream Nutrition Myths (Debunked by Science) from Authority Nutrition research site. New Metabolism only wanted to highlight these ones in particular for this post. 

Myth 1: The healthiest diet is low-fat, high-carb with lots of grains
Several decades ago, the entire population was advised to eat a low-fat, high-carb diet (1). At the time, not a single study had demonstrated that this diet could actually prevent disease. Since then, many high quality studies have been done, including the Women’s Health Initiative, which is the largest nutrition study in history. The results were clear… this diet does not cause weight loss, prevent cancer OR reduce the risk of heart disease (2, 3, 4, 5).

Bottom Line: Numerous studies have been done on the low-fat, high-carb diet. It has virtually no effect on body weight or disease risk over the long term.

Myth 2: It’s best to eat many small meals throughout the day to “stoke the metabolic flame” 
It is often claimed that people should eat many, small meals throughout the day to keep the metabolism high. But the studies clearly disagree with this. Eating 2-3 meals per day has the exact same effect on total calories burned as eating 5-6 (or more) smaller meals (9, 10). Eating frequently may have benefits for some people (like preventing excessive hunger), but it is incorrect that this affects the amount of calories we burn. There are even studies showing that eating too often can be harmful… a new study came out recently showing that more frequent meals dramatically increased liver and abdominal fat on a high calorie diet (11).

Bottom Line: It is not true that eating many, smaller meals leads to an increase in the amount of calories burned throughout the day. Frequent meals may even increase the accumulation of unhealthy belly and liver fat.

Myth 3: Egg yolks should be avoided because they’re high in cholesterol which drives heart disease 
We’ve been advised to cut back on whole eggs because the yolks are high in cholesterol. However, cholesterol in the diet has remarkably little effect on cholesterol in the blood, at least for the majority of people (12, 13). Studies have shown that eggs raise the “good” choleserol and don’t raise risk of heart disease (14). One review of 17 studies with a total of 263,938 participants showed that eating eggs had no effect on the risk of heart disease or stroke in non-diabetic individuals (15). However… keep in mind that some studies have found an increased heart attack risk in diabetics who eat eggs (16). Whole eggs really are among the most nutritious foods on the planet and almost all the nutrients are found in the yolks. Telling people to throw the yolks away may just be the most ridiculous advice in the history of nutrition. 

Bottom Line: Despite eggs being high in cholesterol, they do not raise blood cholesterol or increase heart disease risk for the majority of people.

Myth 4: Whole wheat is a healthy food and an essential part of a “balanced” diet
Wheat has been a part of the diet for a very long time, but it changed due to genetic tampering in the 1960s. The “new” wheat is significantly less nutritious than the older varieties (17). Preliminary studies have shown that, compared to older wheat, modern wheat may increase cholesterol levels and inflammatory markers (18, 19). It also causes symptoms like pain, bloating, tiredness and reduced quality of life in patients with irritable bowel syndrome (20). Whereas some of the older varieties like Einkorn and Kamut may be relatively healthy, modern wheat is not. Also, let’s not forget that the “whole grain” label is a joke… these grains have usually been pulverized into very fine flour, so they have similar metabolic effects as refined grains.

Bottom Line: The wheat most people are eating today is unhealthy. It is less nutritious and may increase cholesterol levels and inflammatory markers.

Myth 5: Saturated fat raises LDL cholesterol in the blood, increasing risk of heart attacks
For decades, we’ve been told that saturated fat raises cholesterol and causes heart disease. In fact, this belief is the cornerstone of modern dietary guidelines. However… several massive review studies have recently shown that saturated fat is NOT linked to an increased risk of death from heart disease or stroke (21, 22, 23). The truth is that saturated fats raise HDL (the “good”) cholesterol and change the LDL particles from small to Large LDL, which is linked to reduced risk (24, 25, 26). For most people, eating reasonable amounts of saturated fat is perfectly safe and downright healthy.

Bottom Line: Several recent studies have shown that saturated fat consumption does not increase the risk of death from heart disease or stroke.

Myth 6: Only people with Celiac Disease should go gluten-free 
It is often claimed that no one benefits from a gluten-free diet except patients with celiac disease. This is the most severe form of gluten intolerance, affecting under 1% of people (61, 62). But another condition called gluten sensitivity is much more common and may affect about 6-8% of people, although there are no good statistics available yet (63, 64). Studies have also shown that gluten-free diets can reduce symptoms of irritable bowel syndrome, schizophrenia, autism and epilepsy (65, 66, 67, 68).

However… people should eat foods that are naturally gluten free (like plants and animals), not gluten-free “products.” Gluten-free junk food is still junk food. But keep in mind that the gluten situation is actually quite complicated and there are no clear answers yet. Some new studies suggest that it may be other compounds in wheat that cause some of the digestive problems, not the gluten itself.

Bottom Line: Studies have shown that many people can benefit from a gluten-free diet, not just patients with celiac disease.