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Myth-Busting: Diets

21st January 2022

21st January 2022

By Beth Shelper

Back at it again with the myth busting realness. It’s us. Hello!

It’s that time again, but this time we’re tackling a really massive topic: diets. More specifically, common diet myths.

Whilst we could talk about this for hours (and hours and hours), there are a few things that we feel are really important to stamp out straight away. Diet myths aren’t just annoying, it’s much more than that. They’re widespread, very often silly, and nearly always just plain wrong.

Aside from that, though, diet myths can also be extremely damaging – and that’s why we need to get rid and change the tune of our health and wellness community to ensure that we’re promoting healthy practices, positivity, and growth. Always.

The fitness community needs to work together to ensure that these diet myths don’t become the norm. So, what are the biggest diet myths? We’re about to debunk some of the big ones.

Common diet myth #1: carbs make you fat

Perhaps the biggest diet myth of all time, we’re here to confirm that carbs do not make you fat. It’s pretty simple, really. The only thing that makes you gain wait is by being in a calorie surplus. That means eating carbs does not necessarily make you gain wait – so, it’s time to stop blaming the bread.

It’s time to rid carbohydrates of their bad rep and tarnished name. They are not the devil!

Enjoy that bread, eat that pasta and indulge. Just make sure you’re eating in moderation and you’re good to go!

Common diet myth #2: snacking is bad for you

It’s true: snacking is really not unhealthy. The mixed messages are false. Again, it’s just all about avoiding a calorie surplus.

The concept of snacking fills peoples heads with ideas of endless cakes, packets of biscuits and, as it’s January, left over Christmas chocolates. The truth is, is that this really doesn’t have to be this way. Whilst this definition of snacking may be true for some people (and if that does apply to you, we do recommend you consider cutting down to ensure you are staying health), these associations are purely false if you’re snacking on the right things.

Healthy snacks that are rich in nutrients don’t have to taste bad, and some of our favourites are fruits, vegetables and nuts, which are also easy to snack on the go. Win win!

Common diet myth #3: Juice cleanses are necessary

Now juice cleanses are a subject that we’ve spoken about here before. And that’s because they’re very well known as a pretty popular fad diet – and if you know us here at Innermost, you know that we’re not a very big fan of those, at all.

What is a juice cleanse?

If you’re not familiar with the concept of a juice cleanse, the nature of these techniques contribute to some of the biggest diet myths there are.

Sometimes referred to as a juicing fast, a juice cleanse requires an individual to consume nothing but fresh (and sometimes organic) juice. The aim of the game is to potentially ‘detoxify’ the body, but there is no concrete scientific evidence to suggest that juice cleanses are a good way to detoxify your body or lose weight long term.

Diet myth = debunked.

Common diet myth #4: Fasting is the best way to lose body fat

Finally, we approach the subject of fasting. If you’re not sure what fasting is, there are a variety of ways in which an individual can conduct fasting, but the general idea behind this practice is to restrict yourself from eating.

During a fast, an individual will intentionally eat less than your body requires in an attempt to lose weight, and even sometimes work out during a fast in an attempt to achieve maximum results.

Whilst fasting is common place in some religious communities, and has been seen to have short term results, the long term impacts of fasting are not beneficial in terms of sustainable and maintained weight loss.

In reality, whilst fasting is a somewhat efficient way to lose body fat, it is definitely not the only way, and should be approached with extreme caution to ensure that no damage is encountered.

Summary

There we have it. Common diet myths debunked by your favourite health and wellness brand.

All in all, there are a lot of common diet myths out there that are just plain wrong. The important thing to remember is that healthy dieting is always a long term thing. There are no healthy quick fixes, so if it sounds too good to be true, it most probably is. It’s all about looking out for yourself, and drastic measures that are often encouraged by diet myths are more often pretty dangerous and ineffective, too.

In the month of January, with so many people setting new years’ resolutions, starting health and wellness plans, and making positive changes to their routines, it’s important not to get caught up in the harmful rhetoric around dieting and the potentially dark side of diet culture.

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The Truth About Electrolytes
Electrolytes. You’ve seen the word plastered across sports drinks, hydration tablets, and wellness blogs. You know they have something to do with hydration and performance. But do you really need them? Or is this just another overhyped wellness trend? The Hard Truth About Hydration Most people think hydration is as simple as drinking enough water. Wrong. If you’ve ever felt exhausted despite drinking litres of water, struggled with brain fog, or suffered from muscle cramps and sluggish recovery after exercise, there’s a good chance you’re missing a key piece of the puzzle: electrolytes. Electrolytes are essential minerals like sodium, potassium, and magnesium that keep your body running smoothly. They: Regulate hydration – Helping your body absorb and retain water effectively. Boost performance – Ensuring muscles contract properly, nerves fire efficiently, and your body keeps up with demands. Reduce muscle cramps – Preventing painful spasms and fatigue caused by mineral depletion. Improve brain function – Supporting cognitive performance, reaction times, and mental clarity. Maintain pH balance – Keeping your body’s internal systems stable for overall well-being. But here’s the problem: when you don’t replenish electrolytes, your body feels it. Dehydration, fatigue, dizziness, and even impaired cognitive function can all stem from electrolyte imbalances. If you’re training hard, sweating, fasting, or simply not eating enough electrolyte-rich foods, you’re losing more minerals than you think. The Science of Electrolytes & Hydration Even mild dehydration affects brain function. Studies show that a 2% drop in hydration can impair memory, focus, and reaction time (Journal of the American College of Nutrition, 2019). Electrolytes prevent muscle cramps. Sodium, potassium, and magnesium imbalances are the biggest culprits behind muscle cramps and post-workout fatigue (Sports Medicine, 2021). Performance drops by up to 20% when you’re dehydrated. A 2020 study found that a 1-2% decrease in hydration levels can lead to a 10-20% decline in endurance and power output (European Journal of Applied Physiology, 2020). Water Alone Won’t Cut It A lot of people assume that staying hydrated is just about drinking more water. But here’s the problem—drinking too much water without electrolytes can actually make things worse. Overhydration (yes, that’s a thing) can dilute sodium levels in your blood, leading to hyponatremia. Symptoms range from headaches and dizziness to nausea, confusion, and in extreme cases, even life-threatening complications. That’s why professional athletes, marathon runners, and high performers don’t just drink plain water—they strategically replenish electrolytes to keep hydration levels balanced. How to Stay Properly Hydrated Want to make sure you’re actually hydrating your body the right way? Here’s how: Drink smarter, not just more. Hydration isn’t just about intake—it’s about absorption. Your body needs minerals to properly retain water. Eat water-rich foods. Cucumbers, watermelon, oranges, and leafy greens naturally contain electrolytes and help with hydration. Replenish electrolytes, especially after sweating. Whether you're working out, fasting, or in hot weather, your body needs sodium, potassium, and magnesium to maintain hydration and muscle function. Ditch sugary sports drinks. Many electrolyte drinks are loaded with sugar, artificial flavours, and unnecessary additives. Your body needs the right balance of minerals—not a sugar spike. Electrolytes & Everyday Life Think electrolytes are only for elite athletes? Think again. They play a vital role in daily life, too. Morning sluggishness? Your body loses electrolytes overnight. A small dose first thing in the morning boosts energy and mental clarity. Post-workout fatigue? Sweat = lost minerals. Replenishing prevents muscle cramps and aids recovery. Fasting or low-carb diets? When you reduce carbs, your body flushes more sodium and potassium—leading to fatigue and dizziness if you don’t replenish. After drinking alcohol? Alcohol is a diuretic, meaning it causes fluid and mineral loss, which is why you wake up dehydrated and groggy after a night out. Proper electrolyte replenishment before bed can help reduce hangovers. The Problem With Most Electrolyte Drinks The issue with many “electrolyte” products on the market? They don’t contain every electrolyte your bodies need or they contain electrolytes in super low concentrations so it’s more of a marketing gimmick than anything else. In addition, many are loaded with sugar and artificial ingredients including silica; an ingredient I despise and will be talking more about on our social channels. Most mainstream electrolyte drinks contain: Excess sugar – Leading to unnecessary calorie intake and blood sugar crashes. Artificial additives – Unnecessary chemicals that do more harm than good. Cheap mineral sources – Making them less effective at restoring balance. Your body deserves better. The Innermost Solution The Hydrate Blend – a science-backed, 100% natural electrolyte formula that’s free from silica, artificial ingredients, and sugar. It hydrates up to 5x more than water alone, making it perfect for everyday hydration and workouts. Unlike most sports drinks, it delivers every single electrolyte in the right balance without sugar or synthetic fillers. Whether you’re an athlete, a busy professional, or just trying to stay sharp and feel great, The Hydrate Blend helps you stay hydrated, recover faster, and perform at your best. Final Thoughts Hydration isn’t just about drinking more water—it’s about absorbing it effectively. If you’re constantly feeling tired, sluggish, or cramping up, chances are your electrolyte balance is off. So next time you feel off, don’t just chug another glass of water—make sure you’re replenishing the right minerals, too. Read more
New Year, New Diet?
The new year is here, and with it comes the inevitable question: “What’s the best diet to follow this year?” It’s an exciting thought, isn’t it? A fresh start. A chance to get fit, shed some weight, and hit reset on your health. And while the latest trends and diets promise to be “the one,” let’s take a moment to slow down and look at what really works. The Hard Truth Most diets fail not because they don’t work, but because they don’t fit into real life. Think about it. You’re pumped, you’re excited, and you’re unstoppable — for about two weeks. Then life happens. Motivation fades (statistically, most resolutions crumble by mid-January), the restrictive nature of your new plan starts to feel like a burden, and it all falls apart. Sound familiar? The issue isn’t necessarily the diet itself — it’s that most diets aren’t realistic. You don’t need to overhaul your entire lifestyle or follow extreme rules to get healthier. In fact, sometimes the simplest, most sustainable habits will give you the biggest results. But let’s not completely dismiss diets. Different approaches work for different people. So, let’s take a closer look at some of the most popular diets right now, their pros and cons, and whether they might work for you. Keto (Low Carb, High Fat) Pros: Proven to help with rapid weight loss and can regulate blood sugar levels. For those with insulin sensitivity or certain health conditions, it can be transformative. Cons: Extremely restrictive. Eliminates most carbs, which can be a nightmare if you love bread, rice, or pasta. Social situations? Awkward. Meal planning? Time-consuming. Real Talk: If you’re someone who can commit to a high-fat, low-carb diet, it’s effective. But if your idea of happiness is pizza night, Keto might feel like a punishment. Proceed with caution. Paleo (Eat Like a Caveman) Pros: Encourages whole, unprocessed foods like lean proteins, veggies, and healthy fats. It’s a good way to clean up your eating habits. Cons: Cuts out entire food groups like dairy, grains, and legumes. Goodbye peanut butter sandwiches. Real Talk: Paleo is great if you enjoy simple meals and want to avoid processed foods. But for most people, cutting out grains and dairy forever is a tall order. Intermittent Fasting (Timing Over Calories) Pros: Simplifies eating patterns and can help with weight loss without needing to obsess over calorie counting. Cons: Not ideal for those who experience energy crashes or get “hangry.” Skipping meals isn’t for everyone. Real Talk: If you thrive with structure and enjoy skipping breakfast, intermittent fasting can work. But if skipping meals leaves you cranky or fatigued, it’s probably not the best fit. Mediterranean Diet (The Gold Standard) Pros: Loads of research supports its benefits for heart health, weight maintenance, and longevity. A balanced mix of carbs, fats, and proteins makes it more sustainable long-term. Cons: It’s less trendy, which means it doesn’t always grab the spotlight. Plus, it might require some adjustments if your current diet is heavy on processed foods. Real Talk: This is less of a “diet” and more of a lifestyle change. If you’re looking for something sustainable and flexible, the Mediterranean diet is a great option. So, What’s the Answer? Forget about finding the perfect diet. The truth is the best diet is the one that works for you. Here’s the formula that never fails: Eat nutritious food in balanced portions. Move your body regularly (whatever movement you enjoy!). Prioritise sleep — the underrated superhero of health. Sustainability is key. A diet should fit into your life, not the other way around. If it feels like torture or disrupts every meal with friends or family, it’s not going to last. It’s also worth considering why you’re dieting. If you’re looking for weight loss, remember that consistency beats intensity. Healthy habits — like eating balanced meals and getting regular exercise — will take you farther than any extreme diet ever could. A Word on Motivation Here’s the catch: motivation is temporary. It’s the honeymoon phase of any resolution, but it doesn’t last. What does last is routine. Building habits that work for you — not against you — is the real secret to success. No single diet is the holy grail. The truth is that most diets will work if you stick to them. The challenge is finding something that fits into your life seamlessly. That’s why it’s better to focus on balance and habits rather than perfection. My Diet Advice for 2025 Diets can be useful tools, but they’re not magic. Start small. Incorporate more whole foods and keep your portions in check. Move your body in a way that feels good — not as punishment, but as celebration. And don’t underestimate the power of great sleep. There’s no shame in trying a trendy diet if it motivates you to kickstart your health journey. Just remember, a diet is a tool, not a magic solution. If it doesn’t fit your lifestyle, it’s not you failing — it’s the diet and don’t beat yourself up about it. Focus on building habits you can stick with and remember that health isn’t a sprint, it’s a marathon. Read more