Weight Loss And Nutrition Myths – What You Need To Know! Part 1

MYTH: Fad diets work for permanent weight loss.

FACT: Fad diets are not the best way to lose weight and keep it
off. Fad diets often promise quick weight loss or tell you to
cut certain foods out of your diet. You may lose weight at first
on one of these diets. But diets that strictly limit calories or
food choices are hard to follow. Most people quickly get tired
of them and regain any lost weight.

Fad diets may be unhealthy because they may not provide all of
the nutrients your body needs. Also, losing weight at a very
rapid rate (more than 3 pounds a week after the first couple
weeks) may increase your risk for developing gallstones
(clusters of solid material in the gallbladder that can be
painful). Diets that provide less than 800 calories per day also
could result in heart rhythm abnormalities, which can be fatal.

TIP: Research suggests that losing ½ to 2 pounds a week by
making healthy food choices, eating moderate portions, and
building physical activity into your daily life is the best way
to lose weight and keep it off. By adopting healthy eating and
physical activity habits, you may also lower your risk for
developing type 2 diabetes, heart disease, and high blood
pressure.

========================================================== MYTH:
High-protein/low-carbohydrate diets are a healthy way to lose
weight.
==========================================================

FACT: The long-term health effects of a
high-protein/low-carbohydrate diet are unknown. But getting most
of your daily calories from high-protein foods like meat, eggs,
and cheese is not a balanced eating plan. You may be eating too
much fat and cholesterol, which may raise heart disease risk.
You may be eating too few fruits, vegetables, and whole grains,
which may lead to constipation due to lack of dietary fiber.
Following a high-protein/low-carbohydrate diet may also make you
feel nauseous, tired, and weak.

Eating fewer than 130 grams of carbohydrate a day can lead to
the buildup of ketones (partially broken-down fats) in your
blood. A buildup of ketones in your blood (called ketosis) can
cause your body to produce high levels of uric acid, which is a
risk factor for gout (a painful swelling of the joints) and
kidney stones. Ketosis may be especially risky for pregnant
women and people with diabetes or kidney disease.

TIP: High-protein/low-carbohydrate diets are often low in
calories because food choices are strictly limited, so they may
cause short-term weight loss. But a reduced-calorie eating plan
that includes recommended amounts of carbohydrate, protein, and
fat will also allow you to lose weight. By following a balanced
eating plan, you will not have to stop eating whole classes of
foods, such as whole grains, fruits, and vegetables—and miss the
key nutrients they contain. You may also find it easier to stick
with a diet or eating plan that includes a greater variety of
foods.

============================================================
MYTH: Starches are fattening and should be limited when trying
to lose weight.
============================================================

FACT: Many foods high in starch, like bread, rice, pasta,
cereals, beans, fruits, and some vegetables (like potatoes and
yams) are low in fat and calories. They become high in fat and
calories when eaten in large portion sizes or when covered with
high-fat toppings like butter, sour cream, or mayonnaise. Foods
high in starch (also called complex carbohydrates) are an
important source of energy for your body.

TIP: The Dietary Guidelines for Americans recommends eating 6 to
11 servings a day, depending on your calorie needs, from the
bread, cereal, rice, and pasta group—even when trying to lose
weight. Pay attention to your serving sizes—one serving is equal
to 1 slice of bread, 1 ounce of ready-to-eat cereal, or ½ cup of
pasta, rice, or cooked cereal. Try to avoid high-fat toppings
and choose whole grains, like whole wheat bread, brown rice,
oatmeal, and bran cereal. Choose other starchy foods that are
high in dietary fiber too, like beans, peas, and vegetables.

=================================================================
MYTH: Certain foods, like grapefruit & celery, can burn fat and
make you lose weight.
=================================================================

FACT: No foods can burn fat. Some foods with caffeine may speed
up your metabolism (the way your body uses energy, or calories)
for a short time, but they do not cause weight loss.

TIP: The best way to lose weight is to cut back on the number of
calories you eat and be more physically active.

==================================================== MYTH:
Natural or herbal weight-loss products are safe and effective.
====================================================

FACT: A weight-loss product that claims to be “natural” or
“herbal” is not necessarily safe. These products are not usually
scientifically tested to prove that they are safe or that they
work. For example, herbal products containing ephedra (now
banned by the U.S. Government) have caused serious health
problems and even death. Newer products that claim to be
ephedra-free are not necessarily danger-free, because they may
contain ingredients similar to ephedra.

TIP: Talk with your health care provider before using any
weight-loss product. Some natural or herbal weight-loss products
can be harmful.

1. Prev:Self-Criticism Is A Female Flaw
2. Next:The French Fry: Weapon of Mass Destruction?