We've all heard the different ways to lose weight and keep it off, but is any of this really true? Below I have uncovered the Top 10 Myths About Dieting. I will also let you in on an incredibly effective weight loss program called Fat Loss 4 Idiots.
1. FAT is the enemy.
The majority of the population firmly believes that obesity is a direct result of consuming fat. This is not entirely true. People become obese because they consume too many calories and cholesterol that are not burned up due to inadequate physical activities such as exercise.
There are different types of fat which are essential to the body. In fact, blood cholesterol is essential in the build up of cells and the production of vital hormones. Ideally, a third of the calories must be derived from fat. One must distinguish between the good and the bad cholesterol. Remember, cut down on saturated fats and opt for unsaturated fats such as avocados and olive oil.
2. Skipping a meal a day will help you lose weight.
When you skip meals, you do not get away with acquiring more calories. On the contrary, studies show that people who skip meals become more obese. Skipping a meal will make you feel hungrier towards the end of the day leading to an "out of control" appetite and eating more than the normal servings.
3. Crash dieting is an effective and fast way of losing weight.
Nutrition scientists explain that crash dieting is not only unsustainable but have drastic effects on the body. Crash dieting not only burns off fat, but tissues and lean muscles as well. In addition, crash dieters often feel weak and dizzy. This is an obvious type of diet to avoid.
4. Don't eat meals beyond 8 PM.
Food eaten late at night is no more fattening than the rest of the unhealthy food eaten during the rest of the day. It is not true that the body will store more fat during evenings because it is at rest. What makes a person obese is not about the time he or she eats, but the overall amount of calories consumed in a day. However, it never hurts to partake in some form of exercise after a meal. This can be as simple as a walk around the block.
5. Quitting smoking will make you gain weight.
Quitting smoking has nothing to do with weight gain. Some people gain weight when they quit smoking because they turn to comfort food to distract themselves from oral fixation. Instead of turning to comfort food, quitters should instead chew sugar-free gums or eat vegetable strips.
6. Starches are fattening and should be avoided.
Starchy food such as bread, pasta, beans, cereals, fruits, beans and vegetables such as yams and potatoes are actually low in calories and fat. However, these types of foods are often served with high-fat toppings and rich sauces such as sour cream, butter, mayonnaise and dressings. Starchy food should not be entirely eliminated from the diet because they are great sources of energy.
7. Avoid Nuts--they are fattening!
Although nuts are high in fat and calories, these should not be entirely eliminated from the diet. Nuts are rich sources of monounsaturates which are good for the heart. Nuts help keep the blood sugar levels steady.
In addition, nuts are rich in fiber, protein and other vitamins and minerals. Nuts make a great snack between breakfast and lunch! I tend to make almonds a staple in my diet.
8. Eating vegetables can't build muscle.
Vegetarians can build muscles as much as the meat-eaters because they get their protein from plant sources such as tofu, nuts and grains.
9. Dairy products are unhealthy.
Dairy products are needed by the body because they contain many nutrients such as protein, Vitamin D and calcium. Choose low-fat and fat-free milk, cheese and yogurt. These are as healthy as whole milk dairy products, but are lower in calories and fat.
10. Stay away from red meat.
One need not stay away from red meat in order to lose weight. Although red meats do contain cholesterol and saturated fat, they also contain nutrients such as zinc, iron and protein.
Instead, choose lean meats and eat them in moderation. Opt for low-fat meat cuts such as flank steak, tenderloin, sirloin tip, pork tenderloin, beef round steak and extra lean ground beef. Serving size should only be three ounces.
Remember, losing weight is not an overnight process. Don't rush. Instead, take it slowly and surely for a manageable and sustainable weight loss program.
Just as its important to be aware of the myths about dieting, its also very important to know what strategies do work. I've found a great site that will tell you about the 10 Rules of Dieting and Fat Loss. This exciting new diet plan is call Fat Loss 4 Idiots. Click here to find out more!