Four Myths about Diet That You Should Pay No Attention To
Nowhere are there more fad diets, weight loss schemes and wild, completely unsubstantiated weight loss advice circulating than in the USA. With so much conflicting "information" out there, it's no wonder people don't know where to turn to lose weight properly and in a healthy way. The fact is many people assume they are eating healthy although it's closer to the truth that many of them don't even come close to eating a balanced, nutritious diet.
The reason for this is mostly
due to the fact that they are guiding themselves with false information
propagated by fad diets put out there by weight loss companies. Most of these
diets are leading people to believe that cutting out certain nutrients is what
it takes to properly loose weight. Nothing can be further from the truth. Here
are four common myths which lead many dieters to take the wrong road to try to
find their weight loss salvation.
MYTH # 1) YOU HAVE TO STARVE
YOURSELF TO LOOSE WEIGHT
This is probably the most
commonly heard and longest running myth about weight loss out there. The fact
is, if you don't eat enough, your metabolism will slow down greatly making your
body want to store fat thus making most of your initial weight loss come from
water and muscle. This makes your body-fat percentage go up, meaning you are
losing weight, but you are actually getting fatter!
The average woman should not
eat less than 1000 calories per day and the average man should not eat less
than 1200 calories per day unless under the direction of a physician. If you
eat 5-6 smaller meals a day verses 3 bigger ones within a proper calorie range,
you will never feel hungry and you will lose weight while staying healthy.
MYTH # 2) EAT NO FAT WHATSOEVER
This is another myth that has
been around for a long time. It probably comes from the fact you do need to
limit your fat intake to around 15% to 20% of your overall daily calorie
intake. "If eating only a little is good, then eating none must be better",
but the fact is, your body does need that 15% to 20% of fat in your diet
because fat helps lubricate your joints, keeps your skin smooth and elastic,
provides a source of energy, helps your nervous system to function properly and
provides insulation from cold weather. Olive, flaxseed and fish oils are good
sources of fats. Avoid saturated fats and hydrogenated (trans) fats.
MYTH # 3) YOU SHOULD NOT EAT
FROM CERTAIN FOOD GROUPS
A lot of fad diets adhere to
cutting out one food group or another. The Atkins diet, which sparked a whole
host of copycat diets, placed an emphasis on eliminating carbohydrates for
example. The fact is your body needs a balance of carbohydrates, protein and
fat to function properly and so none of them should be eliminated from your
diet. Water, vitamins, minerals and fiber are also needed and should be a part
of your regular daily intake. The key is to try to keep the carbs, proteins and
fats in the proper range at approximately 60% for carbs, 25% for proteins and
15% for fats.
MYTH # 4) TO GET ENOUGH
PROTEIN, YOU HAVE TO EAT MEAT
While it is true that meat is
a great source of protein, it is certainly not the only one. Meat can also be
high in fat and sodium. Dairy products are usually high in fat, but now there
are plenty of low-fat and fat-free dairy products to choose from and they do
not compromise the protein value. Egg whites are also a prime source of
protein. These are all sources of complete proteins. Various vegetables and
legumes also contain proteins but these are all incomplete proteins and must be
eaten in the right combinations to become complete. One example is combining
beans with rice.
The best way to be sure you
are getting a well balanced, nutrient rich diet is to eat more whole foods and
less processed, pre-packaged foods and to avoid eating out as much as possible.
Make eating out an occasional treat, but try to prepare most of your meals
yourself and you will be on your way to living a healthier, leaner lifestyle.
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