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In today's modern culture wherein Paris Hilton is the goddess
and the abs of Usher are every man's goal, more and more
people are into dieting. Unfortunately, a lot still fall into the diet
myth trap out of their desire and eagerness to fit into a size 2.
The worse thing though is not only the fact that these myths are
widespread, but that these diet myths, when practiced, have
adverse effects on the body.
1. FAT is the enemy.
Majority of the population firmly believes that the reason people
grow obese is that they consume fat. However, this is not
People grow overweight because they consume too much
calories and cholesterol that are not burned up due to
inadequate physical activities such as exercise. There are
different types of fat and some 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. Skip meals to 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. This is because skipping meals
makes one feel hungrier later on and the appetite out of control,
thus 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.
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.
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 food 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 sources of energy.
7. Nuts must be avoided because these are fattening
Although nuts are high in fact and calories, these should not be
entirely eliminated entirely 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
8. Eating vegetables can't build muscle.
Vegetarians can build muscles in 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
10. Stay away from red meat.
One need not stay away from red meat in order to lose weight.
Although red meat 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.
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