With so much
weight-loss information out there, it's hard to make sense of it all and
distinguish fact from fiction. Here are a few common myths explained and
clarified!
To loose
weight I need to...
1. Cut the
fat in my diet
Myth
Fat is
essential to every diet and should consist of 15 to 30% of one's daily calorie
intake. This being said, it is important to give your body the best fats
(unsaturated fats: monounsaturated and polyunsaturated; including omega 3 and
6), limit the saturated fats (animal fat from meat and dairy) and avoid the
trans-fats (in many baked pre-packaged goods). Fats are important for many
functions in the human body, as every cell membrane in our body consist of
them.
They play an
essential role in many bodily functions as well as being essential for
absorbing lipid-soluble vitamins (A, D, E, K). The Mediterranean diet, world
renowned for its health properties and healthy weight virtues is a perfect
example of this. Fat consists of 25-35% of calorie intake, only 8% being
saturated (dairy and meat), the rest coming from olive oil and other plant
based sources.
2. Cut the
carbohydrates
Myth
My defense
of carbohydrates is continual! Why are they essential? Carbohydrates serve
crucial functions in the human body. Among other things, they are your body's
principal source of energy and the only source of energy for many important
cells such as neurones and red blood cells. This being said, an over
consumption of carbohydrates transforms itself into fat, which is why, on
average, an adult's plate should consist of only 20% whole grains and or
starchy vegetables, the rest being vegetables, fruits, protein and fat.
Most
important of all is the type of carbohydrates you choose. The reasons this food
group has a bad reputation is that chosen incorrectly they wreak havoc on your
blood sugar and cause you to crave more food rather than fill you up and
provide you with the nutrients and long-lasting energy you need.
Which ones
are best? Choose complex carbohydrates like whole grains instead of 'white' or
refined carbohydrates (white rice, white bread, white pasta... ).
3. Replace
sugar with artificial sweeteners
Myth
You've heard
that sugar makes you gain weight therefore you make sure to drink diet coke
rather than the original, put sweetener in your coffee and feast on sugar-free
cookies.
On top of
the fact that there is not much research on the safety of artificial
sweeteners, the consumption of aspartame and saccharine, like sugar, is very
addictive, and they wreak havoc on our blood sugar, causing drops in energy
that make us crave more food as a result. Ironically enough, diet drinks have
also been linked to obesity and overeating.
There is a
lot of research that links diet drinks to weight gain. The theory is that
because the sugar-free drink contains no calories, its sweet taste sends a
signal to the brain to expect food and calories, and because these are not
arriving, the body starts craving food and more calories. Another explanation
is that consuming high amounts of sugary substances dulls your taste buds and
as a result, makes you crave more high calorie foods.
The ultimate
solution to free yourself of this vicious cycle and loose weight, is to wean
yourself off of sugar and sugar substitutes slowly. You can start the weaning
process with Stevia, a safe and natural, no-calorie sweetener.
4. Eat less
Myth and
reality
Reality:
Portion control and snack control are two of the keys to maintaining
a healthy body weight. The easiest way to control your portions this is to see
your daily food consumption as a pie chart! On average, 60% of your plate
should consist of vegetables and fruits; 20% from carbohydrates; and 20% from
protein. This can be modified depending on your age, the season, your activity
level and other factors.
Not making
it to your next meal without a snack? Put an end to this snacking by:
- Increasing your consumption of satiable foods and decrease your refined carb consumption (white carbs). Satiable foods include those rich in fiber and healthy fats. Refined carbohydrates, including sweets will give you a quick burst of energy and then leave you tired and feeling hungry.
- Train your body not to eat outside of meals and put yourself on a fixed meal schedule. Notice that when you are jetlagged you are hungry at the times when you normally eat at home. This is because the body remembers that you usually eat at certain times at which point it prepares itself to digest.
Getting yourself on a 3 meal a day with no snacks schedule should take
about the same amount of time as getting over jetlag: a few days to a week.
Most adults have a relatively sedentary lifestyle that does not require snacks
if they've had decent satiable meals.
The myth
part is that one should not starve him or herself. Consuming three meals per
day and having only fruits or vegetables as occasional snacks, helps to avoid
the feeling of being ravishingly hungry and making unsound food decisions while
in a hypo-glycemic state. Meal skipping also slows your metabolism meaning that
your body burns less energy throughout the day. Meal skipping also provides you
with less energy to go for that jog or power walk which will burn calories and
also increase your metabolism!
5. Do not
eat 2 hours before going to bed or after 8 pm
Partly true
I am not big
on rules, especially when they are aimed at everyone but let's see why this can
partially hold true.
Our bodies
have an energy stock to keep us going between meals called glycogen stock; it
releases energy for 6-8 hours after your meal. Fasting for 12 hours between
dinner and breakfast is an important weight loss tool for the simple reason
that after the body has depleted its stock of glycogen it starts burning your
stock of fat. If you are snacking in the evening, the body's glycogen stock is
replenished and you are not giving a chance for your body to burn fat.
My revised
version of this weight loss 'rule' which is also important for your health is
to: fast for 12 hours between dinner and breakFAST.
6. Eat low
calorie foods
Myth
Diet foods
may cause overeating. Professor David Pierce explains that foods with low
calorie content disrupt the body's ability to use taste to regulate caloric
intake. (1)
In addition,
diet foods contain more artificial flavors and products in order for the food's
taste not to be compromised. Why is this bad? The health consequences of
regular consumption of these products are uncertain and little long-term
research has been done.
7. Drink a
lot of water
Myth and
reality
It is
commonly recommended that people trying to loose weight increase their water
consumption. This is mostly because thirst is often mistaken for hunger. Also,
while you are drinking water you are not drinking calorie containing drinks
such as juices, soft drinks, alcohol, etc. Water also helps your body eliminate
toxins which are more present in your circulation when you start eating
healthier. Removing these toxins contributes to your health.
In terms of
losing weight though, water does not contain any magical component which will
help you achieve this.
References:
1. Smucker,
Celeste M. 'Evidence shows diet soda is not a healthy weight loss product.'
February 26, 2012 http://www.naturalnews.com/035070_diet_soda_weight_loss_aspartame.html#ixzz2CN7Qc2WS
For healthy
recipes and health tips check out and for more information on choosing healthy
fats go to:
Article
Source: http://EzineArticles.com/?expert=Michelle_Savard
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