Most people truly want to live healthy lives, but are confused about how to do it. New diet book are always hitting the bookstore shelves with the latest weight loss advice, and celebrities feel compelled to share their diet successes. Don't eat carbs, stay away from desserts, don't skip breakfast, never nibble after 6 p.m., etc. With all this conflicting information, it's difficult to find a diet that is right for you and that will work for you!
If you are one of the many people struggling to find fact from fiction with the many diet myths around today, here are some of the most common myths and the truth behind them. Hopefully, this will help you to live a healthier life. If you need to lose weight, do it in a healthier and more knowledgeable way.
- Myth: Low-fat or fat-free means no calories.
Fact: A low-fat or fat-free food is often lower in calories than the same size portion of the full-fat product. But many processed low-fat or fat-free foods have just as many calories as the full-fat versions of the same foods or even more calories. They may contain added sugar, flour, or starch thickeners to improve flavor and texture after fat is removed. These ingredients add calories.
- Myth: Skipping meals is a good way to lose weight.
Fact: Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. This may be because people who skip meals tend to feel hungrier later on, and eat more than they normally would. It may also be that eating many small meals throughout the day helps people control their appetites. Also, starving doesn't work for more than a week as after that body picks up the biological response and soon your metabolism goes down and hunger increases.
- Myth: Battle ends with losing weight.
Fact: The real battle starts once you have lost the desired amount of weight and need to keep it off forever. People have unique and negative food behaviours that prevent them from maintaining their weight.
- Myth: Fast foods are always an unhealthy choice and you should not eat them when dieting.
Fact: Fast foods can be part of a healthy weight loss program with a little bit of know-how. Avoid super size combo meals, or split one with a friend. Sip on water or nonfat milk instead of soda. Choose salads and grilled foods, like a grilled chicken breast sandwich or small hamburger. Try a "fresco" taco (with salsa instead of cheese or sauce) at taco stands. Fried foods, like French fries and fried chicken, are high in fat and calories, so order them only once in a while, order a small portion, or split an order with a friend. Also, use only small amounts of high-fat, high-calorie toppings, like: regular mayonnaise, salad dressings, bacon and cheese.
- Myth: Certain foods can burn fat and make you lose weight
Fact: No food can make you lose weight. Foods containing caffeine may slightly increase your metabolism for a short time. The theory that some fruit like kiwi and grapefruit help to burn fat has never been proved. The best way to lose weight is to eat a balanced diet and do regular physical exercises.
- Myth: Dairy products are fattening and unhealthy.
Fact: Low-fat and non-fat milk, yogurt, and cheese are just as nutritious as whole milk dairy products, but they are lower in fat and calories. Dairy products have many nutrients your body needs. They offer protein to build muscles and help organs work properly, and calcium to strengthen bones. Most milks and some yogurts are fortified with vitamin D to help your body use calcium. Choose low-fat or non-fat dairy products including: milk, yogurt, cheese, ice cream. If you cannot digest lactose (the sugar found in dairy products), choose low-lactose or lactose-free dairy products, or other foods and beverages that offer calcium and vitamin D like fortified fruit juice and soy-based beverage.
- Myth: If You Have a Slow Metabolism, You Will Gain More Weight.
Fact: Again, this is another common misconception with dieting. Many overweight people do blame their problem on a slow metabolism. However, experts say that the bigger you are, the more calories you need in order to keep the body going. So, as the metabolism is resting, it burns more calories than somebody with a quicker metabolism.
- Myth: Starches are fattening and should be avoided.
Fact: Many foods high in starch are included into the healthiest foods list. They are often low in fat and calories. Rice, fruit, bread, beans, cereals and some vegetables like potato, corn, and peas are starchy foods. They are a very important source of nutrients required for your health.
- Myth: You have to give up your favourite foods while on a diet.
Fact: You don't. Depriving yourself of pleasure isn't fun, and it doesn't work. There's something called the abstinence violation effect, which says that if you insist on completely avoiding something which you really like, human nature makes it likely that you'll break your resolution. Then you'll tell yourself you've blown it and simply give up. It's much better to allow yourself enjoyable choices every now and then, which makes the real issue how much you have and how often.
- Myth: Physical activity is not the key factor in weight loss.
Fact: Regular physical activity together with a proper diet plan is more effective for weight loss than just dieting. Even when you are resting, your muscles burn more calories than any other body tissue. When doing exercises, you develop and strengthen your muscles and increase your metabolic rate. Physical activity helps you burn calories and reduce body fat. Therefore, try to squeeze exercises into your daily routine.
The bottom line: take responsibility for your weight. Learning to make the right lifestyle choices can lead to a healthier, happier life.
