With
so much weight-loss information out there, it's hard to make sense of
it all and distinguish fact from fiction. Here are a few common myths
explained and clarified!
To loose weight I need to...
1. Cut the fat in my diet
Myth
Fat
is essential to every diet and should consist of 15 to 30% of one's
daily calorie intake. This being said, it is important to give your body
the best fats (unsaturated fats: monounsaturated and polyunsaturated;
including omega 3 and 6), limit the saturated fats (animal fat from meat
and dairy) and avoid the trans-fats (in many baked pre-packaged goods).
Fats are important for many functions in the human body, as every cell
membrane in our body consist of them. They play an essential role in
many bodily functions as well as being essential for absorbing
lipid-soluble vitamins (A, D, E, K). The Mediterranean diet, world
renowned for its health properties and healthy weight virtues is a
perfect example of this. Fat consists of 25-35% of calorie intake, only
8% being saturated (dairy and meat), the rest coming from olive oil and
other plant based sources.
2. Cut the carbohydrates
Myth
My
defense of carbohydrates is continual! Why are they essential?
Carbohydrates serve crucial functions in the human body. Among other
things, they are your body's principal source of energy and the only
source of energy for many important cells such as neurones and red blood
cells. This being said, an over consumption of carbohydrates transforms
itself into fat, which is why, on average, an adult's plate should
consist of only 20% whole grains and or starchy vegetables, the rest
being vegetables, fruits, protein and fat.
Most
important of all is the type of carbohydrates you choose. The reasons
this food group has a bad reputation is that chosen incorrectly they
wreak havoc on your blood sugar and cause you to crave more food rather
than fill you up and provide you with the nutrients and long-lasting
energy you need.
Which
ones are best? Choose complex carbohydrates like whole grains instead
of 'white' or refined carbohydrates (white rice, white bread, white
pasta... ).
3. Replace sugar with artificial sweeteners
Myth
You've
heard that sugar makes you gain weight therefore you make sure to drink
diet coke rather than the original, put sweetener in your coffee and
feast on sugar-free cookies.
On
top of the fact that there is not much research on the safety of
artificial sweeteners, the consumption of aspartame and saccharine, like
sugar, is very addictive, and they wreak havoc on our blood sugar,
causing drops in energy that make us crave more food as a result.
Ironically enough, diet drinks have also been linked to obesity and
overeating.
There
is a lot of research that links diet drinks to weight gain. The theory
is that because the sugar-free drink contains no calories, its sweet
taste sends a signal to the brain to expect food and calories, and
because these are not arriving, the body starts craving food and more
calories. Another explanation is that consuming high amounts of sugary
substances dulls your taste buds and as a result, makes you crave more
high calorie foods.
The
ultimate solution to free yourself of this vicious cycle and loose
weight, is to wean yourself off of sugar and sugar substitutes slowly.
You can start the weaning process with Stevia, a safe and natural,
no-calorie sweetener.
4. Eat less
Myth and reality
Reality: Portion control and snack control are
two of the keys to maintaining a healthy body weight. The easiest way
to control your portions this is to see your daily food consumption as a
pie chart! On average, 60% of your plate should consist of vegetables
and fruits; 20% from carbohydrates; and 20% from protein. This can be
modified depending on your age, the season, your activity level and
other factors.
Not making it to your next meal without a snack? Put an end to this snacking by:
- Increasing
your consumption of satiable foods and decrease your refined carb
consumption (white carbs). Satiable foods include those rich in fiber
and healthy fats. Refined carbohydrates, including sweets will give you a
quick burst of energy and then leave you tired and feeling hungry.
- Train your
body not to eat outside of meals and put yourself on a fixed meal
schedule. Notice that when you are jetlagged you are hungry at the times
when you normally eat at home. This is because the body remembers that
you usually eat at certain times at which point it prepares itself to
digest. Getting yourself on a 3 meal a day with no snacks schedule
should take about the same amount of time as getting over jetlag: a few
days to a week. Most adults have a relatively sedentary lifestyle that
does not require snacks if they've had decent satiable meals.
The
myth part is that one should not starve him or herself. Consuming three
meals per day and having only fruits or vegetables as occasional
snacks, helps to avoid the feeling of being ravishingly hungry and
making unsound food decisions while in a hypo-glycemic state. Meal
skipping also slows your metabolism meaning that your body burns less
energy throughout the day. Meal skipping also provides you with less
energy to go for that jog or power walk which will burn calories and
also increase your metabolism!
5. Do not eat 2 hours before going to bed or after 8 pm
Partly true
I am not big on rules, especially when they are aimed at everyone but let's see why this can partially hold true.
Our
bodies have an energy stock to keep us going between meals called
glycogen stock; it releases energy for 6-8 hours after your meal.
Fasting for 12 hours between dinner and breakfast is an important weight
loss tool for the simple reason that after the body has depleted its
stock of glycogen it starts burning your stock of fat. If you are
snacking in the evening, the body's glycogen stock is replenished and
you are not giving a chance for your body to burn fat.
My
revised version of this weight loss 'rule' which is also important for
your health is to: fast for 12 hours between dinner and breakFAST.
6. Eat low calorie foods
Myth
Diet
foods may cause overeating. Professor David Pierce explains that foods
with low calorie content disrupt the body's ability to use taste to
regulate caloric intake. (1)
In
addition, diet foods contain more artificial flavors and products in
order for the food's taste not to be compromised. Why is this bad? The
health consequences of regular consumption of these products are
uncertain and little long-term research has been done.
7. Drink a lot of water
Myth and reality
It
is commonly recommended that people trying to loose weight increase
their water consumption. This is mostly because thirst is often mistaken
for hunger. Also, while you are drinking water you are not drinking
calorie containing drinks such as juices, soft drinks, alcohol, etc.
Water also helps your body eliminate toxins which are more present in
your circulation when you start eating healthier. Removing these toxins
contributes to your health. In terms of losing weight though, water does
not contain any magical component which will help you achieve this.
