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.