 photo courtesy of primephysiquenutrition.com |
1. Carbs are bad- cut them out to lose weight
a.
False: Carbs are our bodies’ main source of
fuel. Our brain functions on carbohydrates, so limiting them too much can cause
mental fog and basic bodily function problems since the brain is our control center.
b.
There are 2 types of carbs:
i.
Complex- found in vegetables, whole grains, such
as rice and oats, and fruit. These are to be fibers and starches.
Nutrient-dense vs. calorie-dense!
ii.
Simple- found in breads, pastas, cereals, drinks
(including alcoholic) and desserts, which use refined sugar and are more
processed (not “whole” anymore”). These should be limited, as they spike blood
glucose and have more calories than nutrients.
2. Promising diets/ “Fad Diets”-“ lose weight
fast!” “ down 3 sizes in 30 days!”
a.
False: People who are overweight/obese did not
gain that weight overnight, much less in 30 days, so the “quick fix” is not
very reasonable.
b.
Most diets tell you what you can’t have, so
those items are quickly missed and then are over-indulged.
c.
Losing fat too fast (3+ lbs. /week) can also
cause problems with the liver/gallbladder, as too much is trying to be
processed, such as painful gallstones or fatty liver.
d.
Depriving one’s self of food groups can cause
nutrient deficiencies, which can lead to permanent damage, including heart
problems and low bone-density.
3. Low-fat/Fat-free = Calorie-free/healthier
a.
Definitely false. Many products, such as
dressings and dairy products, have fat, which makes up the flavor of the
product. When that fat is removed, companies have realized this, and so to make
up for the loss of fat flavor, sugar is added. Check out fat-free ranch and
compare sugar content with the original ranch!
b. Its important to read nutrition labels. Lean is great, but be cautious of other ingredients and marketing to get your $$
4. Gluten-free is healthier
a.
Gluten-free diets should be followed when there
is an actual medical reason for them, not because it’s the new “fad”. Celiac
disease is a real problem, and is caused by an autoimmune response to the
protein, gluten, found in wheat and certain other grains. The reason for people
having Celiac is still being researched.
It is NOT an allergic reaction. Some do have an allergy to gluten, and
should also avoid that in their diet. Many people are allergic to peanuts, yet
we don’t have a “peanut-free diet” trending.
b.
Much like #3 with fat, when gluten is removed
from the equation of a product, something must replace it to keep the integrity
of that product. A lot of times processed items that are gluten-free are also
higher in carbohydrates.
c.
Gluten-free ≠ Carb free. See 4b. Gluten is a
protein.
5.
Skipping
Meals to lose weight
a.
Not a good idea. When you go several hours not eating,
your body’s metabolism, or the way it digests and uses the food as fuel, slows
tremendously, very sluggish. Then, adding a big meal after not eating for a long time just
added calories to an already slow moving machine. It is a lot harder on your
metabolism. When does your car get
better gas mileage? When it sits and idles or when you give a steady amount of
gas throughout the drive? Eating breakfast, “breaking your fast”, is so
important because it’s that initial kick-start to your engine to get you going,
raising your blood glucose levels to function properly.
b. Having small snacks in
between small meals is much better for weight management and good
metabolism.
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