When you start
searching for a proper diet plan, you'll encounter an astounding range of
myths, rumors, and bad information regarding proper nutrition and the best ways
to lose weight.
The worst myth could
be the notion that diets really work, says Keri M. Gans, a nutrition consultant
in New York City and a spokeswoman for the American Dietetic Association.
"The diet
mentality really does not work," she says. "People go on and then
they go off. They look at it as a quick fix. And when they go off, they gain
all the weight back because they haven't really learned anything."
Gans recommends
changing your lifestyle to focus on healthy eating and controlling calorie
intake, rather than following the latest fad diet. To help make that change,
here's the truth behind other myths about diets and the food we eat.
Diet Myths
·
Quick weight loss is important for success. Forget quick-fix
fad diets. You may lose pounds fast, but you'll pick them right back up when
you drop the diet. In the meantime, you might have robbed your body of valuable
nutrients and put a strain on your body from the rapid weight loss.
"Healthy weight loss is one to two pounds a week," Gans says.
"What that says is you're changing behavior and it's not just a quick fix.
It's supposed to come off gradually because you're making changes to your
lifestyle."
·
Skipping meals is good. "The idea
is, if I skip a meal, I'm eating less," Gans says. "But what really
happens when you skip a meal is you end up eating more later on." It's
better to have a healthy breakfast along with four or five small meals
throughout the day.
·
Eating late at night will cause me to be fat. Timing doesn't
affect weight gain or loss. "It's a matter of how many calories you
consume during the day," Gans says. "If you need to eat a late dinner
due to your schedule, as long as you don't eat excess calories, you should be
fine."
·
Eating salad for lunch will keep me thin. "We're not
rabbits," Gans says. "You need to have lean protein because, without
the protein included with the greens, you're going to be hungry." If
you're having a salad, toss a little lean meat and cheese in with the lettuce.
·
Diets high in protein and low in carbohydrates are
healthy. If most of your daily calories are from eggs, cheese, and meat,
you're robbing your body of important vitamins and nutrients. A reduced-calorie
plan focusing on eating the right amounts of carbohydrates, protein, and fat works just as well.
Food Myths
·
Dairy makes you fat. Low-fat and fat-free dairy products are just as nutritious as whole-milk
products, but they contain fewer calories. Milk, yogurt, and cheese also
contain valuable nutrients such as protein and calcium.
·
Carbohydrates are fattening. Many foods high in
starch are also low in fat and calories. "Bread will not make you
fat," Gans says. "High-fiber food can help you lose weight, but not
if you eat too much or if you are putting a cream sauce on your pasta vs.
veggies."
·
Red meat is bad for you. Small amounts of lean
meat in your diet deliver healthy nutrients such as protein, iron, and zinc.
Just choose cuts that are lower in fat and trim off visible fat.
·
Fast food should be completely avoided. You can enjoy
fast food as part of a healthy diet — just order smart. Drink water or low-fat
milkinstead of soda. Order salads or grilled meats, rather than
fried food. And ask for smaller amounts of such toppings as mayonnaise or salad
dressing, which tend to be high in fats and calories.
To get a strong,
healthy, and fit body for life, avoid the fads and forget the extremes. Making
small changes gradually, and over the long haul, is the key to getting (and
staying) on the right track with your weight.