4 misunderstood nutrition terms and what they really mean

In few other areas is there such a proliferation of technical terms and Anglicisms that permeate everyday life as in the fitness world. Whether in forums, on YouTube, in social networks, or even in casual conversations among friends, terms like "clean eating" or "detox" are on everyone's lips. Almost everyone sounds like an expert and knows exactly which product to use, when, why, in what quantity, and how best to use it. However, the extremely widespread use of such terms, which are practically becoming catchphrases, raises the legitimate question of how much people actually know about them, since most use them without even understanding their original meaning.

Keyword 1 – Clean Eating

One of the most frequently used terms is undoubtedly the Clean Eating, Clean eating is a term frequently touted by both recreational athletes and the food industry. But what does it actually mean? Try asking five different people at your gym for their opinion, and you'll likely get five very different answers. It's no wonder, then, that the term has become increasingly nebulous in recent years, causing more confusion than clarity. Strictly speaking, clean eating means relying on whole foods, so to speak, that haven't been processed in any way. It represents a shift in nutritional focus away from an energy-balance-based approach and towards a process-oriented one that promises higher-quality food. While this approach may well be correct in terms of avoiding processed foods and added sugar, it's rather restrictive in practice and simply not feasible for most people. It implicitly excludes all forms of processing and labels foods as inherently good or bad, which seems rather simplistic. Let's take milk fortified with vitamin D and added calcium as an example. By all accounts, this is a healthy food. However, according to the rigorous approach of clean eating, this very product would be labeled "bad" because it contains additives. Similarly, unsweetened canned fruit, which can be a real blessing for busy people, is labeled as bad. As you can see, clean eating, in its truest sense, works for a select few, but certainly not for everyone.

Keyword 2 – Detox

Another word that can currently be found in every fitness magazine is the term Detox, This is commonly used in increasingly adventurous short-term detox diets that promise to rid the body of all toxins within a few days, thereby leading to increased well-being. Let's consider for a moment what toxins people actually intend to flush out of their bodies with the help of tea and lemon water. Most people who follow such a daring plan don't even know what they actually want to achieve with this so-called detox, or indeed what they will achieve at all, because the liver and kidneys are responsible for detoxification in our bodies. These organs naturally rid our bodies of all toxins and metabolic waste products that we ingest through our environment and our food. The human body is, strictly speaking, a self-cleaning machine – which is a good thing. The reason why so-called detox is so popular with many people despite this fact is probably due to the associated weight loss, which is not due to a loss of toxins, but rather to the strict calorie restriction. Weight loss during such a detox diet is therefore logical, since, in addition to water and tea, only fiber-rich fruits and vegetables, which have a very low energy density, are usually consumed. However, in most cases, the detox is followed by a harsh rebound, as the lost weight returns almost as quickly.

Keyword 3 – Low Glycemic Index

Originally the glycemic index, The glycemic index (GI) was developed to classify foods in the context of diabetes management. Carbohydrate-rich foods are placed on a scale of 1 to 100, depending on their impact on insulin levels. Foods like potatoes and watermelons, for example, have a significantly higher glycemic index than foods like oatmeal or lentils, which contain more complex carbohydrates. A widespread interpretation, prevalent in the fitness industry, is that foods with a low GI are inherently better than those with a high GI. Countless online articles and fitness books, riding the coattails of the glycemic index, fuel an almost diabolical fear of the hormone insulin, which is, however, essential for optimal metabolic function. This is especially true for muscle growth. Of course, insulin levels should ideally remain stable throughout the day; this is beyond question. Therefore, it makes sense to at least keep an eye on the GI of certain foods. The reason you shouldn't overemphasize the glycemic index (GI) when planning your diet is that the GI of individual foods is always calculated based on an empty stomach. Since you generally don't eat food in isolation or on a completely empty stomach, the calculated values are nothing more than potential trends that aren't actually reached in practice. So instead of focusing solely on the glycemic index, you should pay attention to a balanced ratio of short-chain and long-chain carbohydrates. For diabetics, however, the situation is different, as the GI was specifically created for them.

Keyword 4 – IIFYM

Behind this much-vaunted abbreviation lies the short statement »if it fits your macros«"In principle, 'eat as much as you want, as long as you stick to your energy balance.' That sounds too good to be true. And yes, many misinterpret this system as a license for overindulgence within the framework of the calorie balance. It's certainly not the point to ensure your macronutrient intake with pizza and lasagna. Rather, the intention behind the IIFYM principle is to make nutrient intake variable and not to be tied to fixed daily amounts of carbohydrates, protein, and fat. Nevertheless, the basis of this principle is still a target of around two grams of protein per kilogram of body weight and just over one gram of fat, providing a guideline that can be flexibly adjusted to the daily routine. The great advantage is that it makes it easier to participate in social and culinary life, whether you're dieting or building muscle, without having to nibble on nothing but salad at a restaurant or forgo ordering altogether." Remember, the best diet is one you can stick to for as long as possible. And that's exactly what the IIFYM principle is all about, but it must be implemented consistently and in its entirety.