Bikini season is nearly upon us. And we all are inclined to shed some of our winter weight — even those of us who won’t be wearing a bikini this summer. In search of the latest weight loss tips, we often self sabotage our well-intended efforts by following diet myths. This season, avoid the trap of weight loss diet myths! We’ve rounded-up popular diet myth busters by eight leading magazines and internet sites. Click on the source name to view the publisher’s full list of diet myths debunked.
Weight Loss Diet Myths
Diet Myth 1. Negative-calorie foods
Some high fiber foods like celery and citrus fruits are claimed to be negative calorie foods. The presumption is that it takes more energy for the body to digest these foods, and thus burns more calories than the calories in the food itself. The truth is that the amount of calories it takes the body to digest food are minuscule compared to the calories in the food.
Diet Myth 2. Muscle weighs more than fat
Don’t fool yourself. A pound of muscle and a pound of fat weight the same — 1-pound! However, because muscle is more dense than fat, having more muscle on your frame will make you look leaner. Also, 1-pound of muscle burns 50 calories a day whereas 1-pound of fat burns only 2 calories — so muscle increases your metabolic rate.
Diet Myth 3. Diet is the best way to lose weight
In the short-term “dieting,” that is following a prescriptive plan of eating fewer calories for a period of time, results in weight loss. But the weight loss is only temporary and weight is regained when former eating habits are resumed. Instead, find a way to eat healthy forever. That’s the way to lose weight and keep it off.
Diet Myth 4. Entree salad is the low-cal choice on the menu
Salads can be a very healthy choice — or a very unhealthy food choice! A general rule of thumb might be the yummier that you make a salad the less healthy it becomes. Watch those toppings: cheeses, candied walnuts, dressing — yikes! Panera Bread’s Fuji Apple Chicken Salad has 580 calories, and 30 grams fat, 7 grams saturated fat. Compare that to a McDonald’s double cheeseburger with 440 calories, and 23 grams fat, 11 grams saturated fat.
Source: Eating Well
Diet Myth 5. Skipping meals speeds up weight loss
Not eating actually slows down metabolism. So to keep your metabolism going eat a healthy breakfast, followed by healthy lunch and dinner, several hours apart. Not eating also can cause ravenous hunger later in the day, which may drive you to overindulge.
Diet Myth 6. “Light” foods are better
Light foods may contain fewer calories or fat, but not without increasing sodium, sugar, chemical additives, or artificial sweeteners. A serving of fat-free cream cheese is only 15-calories less than the real, full-fate version. But the sodium content is 11 milligrams more. Sodium is a major cause of bloating. Add to that, when people perceive a food as light they tend to eat more of it, sometimes consuming more calories than if they had eaten the real version.
Source: Women’s Health
Diet Myth 7. Gluten-free foods help weight loss
A gluten-free diet is assumed to be a no-carb diet. That is not true. A gluten-free product replaces gluten-containing grains like wheat flour with non-gluten-containing grains like rice flour. Both wheat flour and rice flour are high in carbohydrates — and gluten-free pastries are high in calories. A gluten-free diet was designed for people with Celiac Disease, an autoimmune disorder in which the small intestine cannot digest gluten.
Source: Fitness Magazine
Diet Myth 8. OTC diet pills aid weight loss
The Federal Trade Commission charged four weight loss companies with fraud several years ago. The companies charged with deceptive marketing practices include diet products we’ve all seen nationally-advertised: HCG Diet Direct, Sensa Products, LeanSpa, and L’Occitane. Talk to your doctor about your options for safe and effective medications for weight loss, combined with dietary and physical activity improvements.
Source: Huffington Post
Diet Myths that Keep Us Fat
Dr. Nancy Snyderman, the chief medical editor for NBC News, has written a smart, comprehensive book debunking the diet myths that abound. Buy Diet Myths That Keep Us Fat and the 101 Truths That Will Help You Shed the Pounds Permanently on Amazon.
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