Diet myth 1: Only eat when you’re hungry.
Diet facts: Researchers at the National Weight Control Registry (NWCR) report that spacing food evenly throughout the day is key to weight-loss success. People who eat healthy food at regular intervals, starting with breakfast, are better nourished, think more clearly and report fewer mood swings than those who eat erratically. Meal skippers are more prone to weight problems probably because once they do eat, they eat too much of all the wrong stuff. People who successfully maintain a healthy weight eat nutritious foods every four to five hours, regardless of whether it’s a weekday, weekend or holiday.
Diet Myth 2: Low-fat or no-fat diets are good for you.
Diet facts: A low-fat diet can help weight loss, but don’t cut out fat altogether.
Leading dietician Lyndel Costain says: ‘People tend to think they need a low-fat diet to lose weight, but you should still have a third of your calories coming from fat.’
The body needs fat for energy, tissue repair and to transport vitamins A, D, E and K around the body.
Lyndel Costain adds: ‘As a guideline, women need 70g of fat a day (95g for men) with 30g as the minimum (40g for men).
Diet myth 3: There are no bad foods, everything in moderation.
Diet facts: You may have heard that there are no good foods or bad foods, only good and bad diets. But truth be told, some foods just don’t stand up nutritionally speaking. For example a potato chip can’t hold a candle to a baked potato. And to say there are no bad foods might be a license for some people to eat anything whenever they want.
What’s more, if having cookies in the house triggers a person to binge, then that food could be a problem simply because it results in unhealthy behaviors. Not to say you can’t enjoy bad foods once in a while and in reasonable portions, but focus on eating fresh healthy foods and be aware of your own trigger foods.
Diet Myth 4: Low-carb (high protein) diets are the most effective route to weight loss.
Fact: Before you ban bread altogether, consider this: Although preliminary research suggests that obese people can lose more weight on a low-carb diet than on a conventional low-fat diet, the benefits appear to be small and may be short-lived, says Neporent. One yearlong study comparing low-carb dieters to low-fat dieters found that low-carbers began regaining the weight they lost after six months. By the end of the year, they were no better off than the low-fat group. What’s more, the dropout rate among both groups was extremely high. It really is about the calories and striking a balance between what you consume and what you burn. To do that for the long haul, you have to choose a diet that is sustainable. And permanently cutting out entire food groups (especially ones that include tasty, crusty bread) doesn’t qualify.
Diet myth 5: A low carb diet flushes calories from the body.
Diet facts: Many people believe the body can excrete fat fragments (called ketones) in urine while on a low carb diet, essentially flushing calories out. But a study at Virginia Polytechnic Institute and State University in Blacksburg found no correlation between urinary ketone levels and weight change in women on a low carb diet.
Cutting carbs restricts so many foods that are normally accompanied by fat, that dieters often end up slashing calories overall. The initial rapid weight loss they experience is caused by the body draining glycogen stores for energy. With each gram of glycogen used, 3 grams of water are released, with the result being almost immediate weight loss due to increased urination. After about 10 to14 days, increased urination ends and so does the rapid weight-loss phase
Diet myth 2 coming soon next month.
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