Myths of Health, Sports and Nutrition –
“Low Carb,” “Low Fat,” and “High Protein” – Diet Types and Their Myths
Wednesday, 20 March 2024
Autor: Dr. Bernd Gimbel, KörperManagement® KG
© Foto: 1STunningART, Adobe Stock
Note: translated with AI
Truth or myth? When it comes to certain topics about health, sport and nutrition, you probably ask yourself that from time to time. Our expert, Dr Gimbel, has the answers! In the sixth part of his series, he looks at the myths behind the dietary approaches “low carb”, “low fat” and “high protein”.
The world of nutrition is full of contradictory advice and myths. The range of sometimes exotic diets is just as confusing as the nutrition tips found everywhere. Whenever a celebrity loses a few kilograms and the media reports about it, a new hype emerges—along with the next Hollywood star diet. People dissatisfied with their weight hope they have found a new solution to their problem.
Even discussions around the less exotic diets “Low Carb,” “Low Fat,” and “High Protein” can be confusing. That is why I would like to shed some light on the myths surrounding these topics.
What’s Behind These Terms?
Let’s begin with an overview of the principles of “Low Carb,” “Low Fat,” and “High Protein” diets:
“Low Carb” Diet
This diet is based on reducing carbohydrate intake and focusing on proteins and fats instead. The idea behind it is to stabilize blood sugar levels and rely more on fat for energy.
“Low Fat” Diet
In contrast, this diet focuses on reducing fat intake to lower total calorie consumption. The goal is to promote weight loss and reduce the risk of cardiovascular diseases.
“High Protein” Diet
This diet promotes increased protein consumption, often in combination with regular strength training. Proteins are essential for building and maintaining muscle mass. A protein-rich diet is also believed to support weight loss.
Myth or Reality?
Let’s take a closer look at some common myths:
Myth: “Carbohydrates are bad”
A widespread myth claims that carbohydrates are inherently unhealthy and should be avoided. In reality, things are not that simple: carbohydrates are an important source of energy and nutrients for the body—especially complex carbohydrates found in whole grains, vegetables, and fruits.
The key lies in choosing the “right” carbohydrates. Avoiding refined flour products and sugar is certainly beneficial for weight management and overall health. However, eliminating “good” carbohydrates is not part of a balanced, healthy diet, particularly because these include fiber-rich foods such as whole grains, legumes, and nuts.
Myth: “Fat makes you fat”
Another myth suggests that fat inevitably leads to weight gain. In truth, not all fats are the same. Plant-based “healthy” fats—such as those found in avocados, nuts, and olive oil—are essential for the body. They promote satiety and support the absorption of fat-soluble vitamins.
Animal fats should be reduced as much as possible, while plant-based fats are an important component of a healthy diet.
Myth: “High-protein diets are healthy and lead to muscle growth”
Although proteins are important for the body, excessive protein intake does not automatically result in a healthier diet. Too much protein can strain the kidneys, create an acidic metabolic environment, and potentially lead to health issues.
Moreover, protein intake alone does not cause muscle growth—intensive (strength) training is the key factor. Since muscles are made up of amino acids (protein compounds), an adequate protein supply is important, but it must be combined with proper training.
Healthy Eating Does Not Mean Dieting
Therefore: it is best to avoid restrictive diets and instead adopt a sustainable, healthy change in eating habits. This will likely support weight loss—and may also positively affect other issues whose causes you may not have previously associated with your diet.
Digestive problems, psychological disturbances, or persistent fatigue can, for example, also be linked to an unhealthy diet.
Enjoy your meal!
Yours,
Dr Bernd Gimbel
KörperManagement®
Dr Bernd Gimbel is a partner of KörperManagement® KG. He has worked as a research associate for the Federal Committee for Elite Sport at the German Olympic Sports Confederation. He is currently a lecturer at the German Fitness Teachers Academy and the Cooperative State University for Sport and Health in Baunatal. In addition, Dr Gimbel is the author of several books on body management.
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