Weight Loss Myths That Will Not Die
Jan 27, 2016
Weight-Loss Myths That Will Not Die
“Carbohydrates are fattening—limit them”
- No matter what food group you choose, if you cut out the items from that group, you will reduce your caloric intake and lose weight.
- The problem is that you also will reduce your nutrient intake, unless you choose what to eliminate carefully.
- Carbohydrates that you SHOULD Eliminate or at least greatly reduce/limit are things like cookies, cake, candy, highly processed carbohydrate foods like snack foods, you get the point.
- The best choices are always whole grain.
“Some foods make you burn calories”
- Celery, grapefruit, etc will not make you “burn calories” and “lose more weight” by eating them (the foods that supposedly cause you to burn off more calories than the calories you get from eating them simply don’t work that way).
- What they will do, is fill you up faster because of their high fiber/water content…..thus helping you to consume less total calories for the day because you are fuller for longer.
“Milk and milk products make you lose weight”
- Not all milk/milk products are created equal – Some yogurts have a ton of sugar added to them (some have more than 18 grams of sugar….yikes!) and if you are drinking whole milk or even 2% milk you could be taking in more calories and saturated fat then you were probably trying to.
- Whole milk yogurts are all the popularity right now, but not really as healthy as they seem to be since the flavoured options are still loaded with sugar, calories, and saturated fats, which are STILL linked to heart disease so be careful how much of these you are consuming.
“Eating after 7 or 8 pm makes you gain weight”
- Bottom line: It makes no difference what time you eat.
- What you eat is what matters and how many calories you consume/breakdown in the body vs how many you burn off through activity over time.
- However, in terms of digestion – going to bed right after chowing down isn’t really good for you either.
“The less fat you eat, the better”
- Fat, when eaten in reasonable amounts, is important for our health and may help aid in weight loss, by helping to increase our feelings of fullness.
- Just remember that every 1 gram (g) of fat contains 9 calories, while 1 g of carbohydrate or protein only contains 4 calories; so, it is easy to “overdo” the fat.
“The combination of foods that you eat really matters—for example, do not eat carbohydrates and protein at the same time”
- The combinations of carbohydrates, fat, and protein that you choose do not make any difference in weight loss.
- If you consume more calories than you burn then you will not lose weight
- Do keep in mind that foods higher in fiber help cut down on some of the calories because fiber acts like a “broom” and can sweep away some of them along with some of the unhealthy fats/cholesterol.
“Fruit contains too much sugar—avoid it when you are trying to lose weight”
- One medium-sized apple contains 14 g of sugar. For comparison sake, a ½ cup (C) of spaghetti sauce with meat (sauce in a jar) contains 11 g of sugar, and 1 C of low-fat fruit-flavored yogurt contains 47 g of sugar.
- Yes fruit contains sugar, but it also contains fiber and the sugar is in its’ “natural” form and NOT in an “Added” form.
- Unless you are eating 2-3 bananas or avocados a day – Fruit is NOT what is hindering your weight loss efforts.
“Snacking will make you fat”
- Snacking will not make you fat if it is done right. The total amount of calories matters, but you can split your food up any way that you would like.
- Some people enjoy eating three large meals/day, while others prefer eating six small meals/day.
Information in part courtesy of Nutrition411.com (Review Date 11/09)
Melanie Kluzek, Registered Dietitian for County Market