Diet Myths
Some of these myths were recently highlighted on the Dr. Oz show and I thought it would be appropriate to repost the biggest diet "myths" I have learned about over the years. It is amazing to me how much misinformation is out there and how it impacts our weight and health. So lets get started....
Myth #1: Diet soda will help you lose weight
This one actually surprised me. I thought most people were aware of how unhealthy diet sodas (and all sodas for that matter) are for you. I can see where someone would think it would help you lose weight, after all most diet sodas have zero calories, no carbs, and no fat. However, most of these "diet" sodas are filled with things we can't pronounce, unhealthy food coloring, and "fake" sugar. This "fake" sugar still stimulates our brain into thinking that we are ingesting sugar, so it still releases insulin into the bloodstream. When the insulin gets into the bloodstream and realizes there is NO sugar then we get even more cravings for something sweet. It starts a vicious cycle and many times than not, diet soda will actually contribute to you eating more calories throughout the day. The best bet is to switch to unsweetened tea, carbonated water with a splash or fruit juice, or just plain water. If you must drink soda try to do half diet soda mixed with half regular soda. You will at least get sugar in your system without all the calories of regular soda. There is also a soda sweetened with stevia that is now available at your local health food store. Stevia is a natural sweetener that I highly recommend over Splenda or Nutrasweet or any other chemically made "sugar".
Myth #2: Eating fat will make you fat
There is only one thing that makes a person fat, and that is eating more calories than what you need to maintain your weight. That's all. Nothing else causes weight gain other than eating too many total calories. You can get your calories from fat, carbs, and protein. When it comes to fat there are good and bad versions. The really bad fats we know are trans fat. Like saturated fats, trans fats raise LDL "bad" cholesterol and increase the risk of heart disease, but unlike saturated fats, trans fats lower HDL "good" cholesterol and may do more damage. As far as saturated fats go, a good saturated fat is coconut oil. Coconut oil is composed of medium-chain fatty acids which are metabolized as soon as they are consumed. Coconut oil isn't converted into cholesterol or body fat. In the 1940's ranchers fed their cattle cheap coconut oil in order to fatten them up. Well, the reverse happened. The cattle lost weight!
Myth #3: Starving yourself will help you lose weight
So if you gain weight by eating excess calories then you will lose weight but cutting calories right? Well, almost. Yes, if you reduce your caloric intake you will lose weight. However if you cut calories too drastically then your metabolism will slow and cause you to lose less weight and mess with your metabolism. There are two different schools of thought on this one. One side claims that "starvation mode" doesn't exist, and the other states that it does. Technically, yes you can starve yourself thin (ie. anorexia), but we are talking about trying to lose weight in a healthy way. From my experience I have always tried to avoid "starvation" diets. I try to eat 5 "mini-meals" a day. I try to eat every couple hours and keep the meals around 300 calories. Keeping it at least 1200 calories a day. I had it explained to me like a fire burning in a fireplace. You keep putting logs in the fire or else it will burn out. You metabolism is the fire and the log is food.... you have to feed the fire.
Myth #4: Eating late at night will make you fat
Again this myth is false. Its not when you eat that makes you fat, its eating too many calories. If its late at night and you have been up all day when you start eating, chances are you're going to exceed your daily caloric intake. My advice is to write everything you eat in a food journal. Track calories, fat, protein and carbs. I weigh everything I eat and try to make sure I have at least 4 oz. of protein with every meal. Protein with every meal will make you feel full longer.
Myth #5: A calorie is a calorie is a calorie
False. So since you gain weight by eating too many calories you still need to be aware of what "kind" of calories you are eating. Eating a bunch of fat with no protein isn't going to help your cause.... this is where a lot of "self-exploration" is going to take place. I really urge you to write down EVERYTHING you eat!!! Weigh whatever you can as well.... that way you get an accurate account of what is going in your body everyday, then judge how you feel and gage your progress.... some people I know do better with a higher fat & protein diet with less carbs, others more carbs and protein less fat.... just make sure you are getting enough protein!!!! Women who work out should be shooting for about .75-1.0 grams of protein per pound of body weight!!! That's about a 3-4 oz. piece of "clean" protein with each meal!!!
More to come.... just wanted to get this page out!!! Off to the gym!
