"Many Photos" - Dietitians reveal the worst advice they have ever heard

The internet is saturated with all kinds of diet and fitness information - from fad programs to misleading 'shredding' meal plans. 

So, to help Australians cut through the nonsense, two of Australia's leading health experts, dietitian Lyndi Cohen and exercise physiologist Gabrielle Maston have revealed the worst advice they've ever heard.      

Such advice ranges from eating egg white omelettes instead of enjoying the yolk and specifically eating six meals per day instead of simply listening to your body.

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To help Australians cut through the nonsense, two of Australia's leading health experts, dietitian, Lyndi Cohen (left), and exercise physiologist, Gabrielle Maston (right), have revealed the worst advice they've ever heard

1. 'Eat six meals a day to keep your metabolism going'

Ms Cohen said there is some research to back up this thought, however people often end up eating too much as a result.

'Instead of eating by the clock, practice eating when you are hungry. Your appetite is the best indicator of when you should be eating,' she said. 

'Your body is the real expert and you should listen to it.'

2. 'Don't eat apples'

Ms Maston said she has heard this from both doctors and personal trainers.

'The reason why is because fruit contains fructose sugar,' she said.

The myth came from studies that indicated fructose 'created a fatty liver', but this was based on high-fructose corn syrup found in soft drinks at the time. 

She said fruit contains fibre, water and vitamins that you need in your every day diet and government guidelines recommend you should eat two pieces of fruit a day.

3. 'Cut out carbs'

Ms Cohen said that cutting out carbs can work for a short while but it will require a permanent commitment if you want to maintain the weight loss. 

'A life without pasta and bread is not a life you want to lead,' she said.

'I love to add chickpeas, lentils, brown rice to my meals, oats is a great slow-burning carb for breakfast. It's quality over quantity - always,' she said.

Ms Cohen said that cutting out carbs can work fir a short while but will require a permanent commitment if you want to maintain the weight loss

4. 'Ask for salad dressing on the side' 

Ms Cohen said that the best part about salads is often the dressing.

'Yes, I get it. Salad dressings contain calories, sugar and fat,' she said.

'Cafes can sometimes add lots of salad dressing. And that's why we've been encouraged to ask for it on the side.'

However most people don't eat enough salad and you shouldn't waste your willpower on a 'boring salad'. 

'Not only are salads actually only enjoyable with salad dressing but by adding salad dressing helps you absorb fat-soluble nutrients - A, D, E and K - found in veggies,' she said.

'With salad dressing, it’s likely that you'll also stay fuller for longer because fat can also help make you feel satisfied after eating.'

Ms Cohen added that it will make eating salads less of a chore. 

Most people don't eat enough salad and you shouldn't waste your willpower on a 'boring salad'

5. 'Give up gluten'

Ms Cohen said that you should only give up gluten if you're allergic or sensitive to it.

She said gluten-free breads and cereals aren't healthier and actually tend to have less fibre and protein while providing you with more sugar and fat.

'Balance your intake by adding in some slow-burning, high-fibre carbs,' she said.

6. 'Avoid grains because they contain phytate'

Ms Maston said this is a compound contained in grains, and there is a myth that it soaks up the iron your body needs.

'There is some truth to do this if you are on a completely plant-based diet,' she said.

'But in a person who has a balanced diet this is no issue at all.' 

She said when transitioning to a plant-based diet it is important to meet your iron levels so this won't be an issue. 

7. 'Order egg-white omelettes'

'Why on earth did this tip ever become popular,' Ms Cohen asked, adding that you miss out on 100 per cent of the carotenoids, essential fatty acids, vitamins A, E, D, and K,' Ms Cohen said. 

'The egg yolk contains the healthy fats which help to keep you feeling full and make you feel satisfied,' she said.

She added that you should use the full egg unless required to do otherwise for baking.  

'Why on earth did this tip ever become a popular,' Ms Cohen said, adding that you miss out on 100 per cent of the carotenoids, essential fatty acids, vitamins A, E, D, and K

8. 'Chew sugar-free gum or sip water to take away cravings'

Ms Cohen said that researchers from University of Buffalo in the U.S. found the taste of mint can actually reduce the palatability of healthy food.

She said that artificial sweeteners also increase sweet cravings, according to new research. 

'If you are hungry, then eat food,' she said. 

'If you are craving something sweet, have a piece of fruit. Our body is constantly trying to tell us how to look after it.'

9. 'Schedule regular cleanses'

Ms Cohen said you don't need detoxes ever if you create a lifestyle if you don't require detoxing from 

'Detoxes screw with your relationship with food, make you feel deprived and don't work in the long term,' she said. 

'Any weight you lose tends to be water weight and you'll regain it in a jiffy.' 

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