Diet Myths Busted!
- Publish Date
- Wednesday, 13 August 2014, 12:00AM
The most common diet misconceptions can be the reason why we struggle to lose weight. Whether that's avoiding the wrong foods, going gluten or dairy free to slim down, or splurging at the weekend. If you're struggling to get back in shape, here are some changes you should make...
Myth: Olive oil is the healthiest of all fats.
Fact: Coconut oil is actually far healthier.
We've long looked to the Mediterranean for a well-balanced diet based on all-natural ingredients like olive oil, but new research suggests we should be looking to the tropics - and loading up on coconut oil instead. Scientists say the vitamin-laced saturated fat coconut oil contains protects from serious ailments like heart disease, and speeds up the metabolism by removing stress on the pancreas to burn more energy.
Myth: That eating chocolate is guaranteed to ruin your diet.
Fact: Dark chocolate can actually stop you over-eating.
Eating dark chocolate (at least 70% cocoa) 20 minutes before and five minutes after a meal can cut your appetite by up to 50% - but only if it's a square the size of the end of your thumb. According to scientists, feeding that sweet tooth gives the body an antioxidant fix while keeping blood sugar levels steady enough to kickstart weight loss. The comforting taste is enough to soothe stress too.
Myth: Alcohol is fattening.
Fact: Studies have proven that drinking a moderate amount of alcohol prevents weight gain.
It's sounds too good to be true, but studies show that drinking 30 grams (roughly two medium glasses) of wine per day reduced the risk of being overweight by 70%! So if you're partial to a late evening tipple now and then, don't feel too guilty. Just remember to stick to no more than two medium glasses of wine each night.
Myth: Cutting out gluten will help you lose weight.
Fact: Gluten free products can be expensive and high in fat.
If you suffer from diagnosed coeliac disease or a similar illness triggered by gluten, then avoiding gluten is essential for your health. Otherwise, cutting out gluten will do little for your waistline or the way you feel. Many gluten free products such as bread or pasta are actually higher in calories, sugar, fat and salt than their counterparts. Plus, the nutrients in grain-carbohydrates which contain gluten are important to maintaining a healthy body.
Myth: Dairy products are high in fat so they're bad for you.
Fact: Butter and milk are essential to a healthy diet and strong bones.
Just like avoiding gluten, unless you're medically diagnosed as allergic to dairy or lactose, it's not a good idea to cut out this food group completely. Butter, milk, yoghurt and cheese is packed with nutrients that your body needs to stay healthy such as vitamin K and calcium for strong bones - which is essential as you age.
Myth: Avoiding breakfast forces your body to burn fat.
Fact: Slim people eat breakfast; fat people don't.
Your metabolism is at its highest first thing and decreases during the day - so breakfast is actually the worst meal to skip. Mid-morning hunger could also lead you to overeat, caving in and choosing fatty, high-calorie snacks before lunch. Start the day with protein and healthy fats for a breakfast that will keep you full all morning - try eggs with smoked salmon or yoghurt with nuts and seeds.
Myth: Diet drinks have no calories so you can drink as many as you like.
Fact: People who drink them are fatter than those who don't.
A study shows that diet drinker's waists grow by 70% more than non-diet drinkers waistlines. Why? Artificial sweeteners are much sweeter than sugar, confusing your body into craving even more sweet food. In addition, processing artificial sweeteners can cause your body to lay down fat, and have a similar effect to real sugar on glucose and insulin levels.
Myth: If you're good all week, you can treat yourself at weekends.
Fact: Two days of drinking and junk food can undo all that good work.
However 'good' you are during the week, any excess calories from weekend treats will sadly be turned into fat. Punishing yourself during the week and then splurging at weekends isn't good psychologically either - you feel compelled to overeat because your regular diet isn't satisfying you. To avoid the temptation to binge, enjoy small amounts of what you fancy during the week.
Myth: It's important to get your 5+ A Day.
Fact: Fruit is full of vitamins, but calories and sugars too. Aim for more servings of vegetables.
Though undeniably good for you and packed with nutrients, fruit is also high in calories and sugars. Try to get your 5+ A Day mostly from vegetables with one or two pieces of fruit.
Myth: You should avoid Carbs.
Fact: Wholegrains and low GI carbohydrates keep you full for longer.
Processed 'white' carbohydrates will set you on a rollercoaster of sugar highs and lows, it's true. But wholegrains like brown rice and low GI carbohydrates will keep you feeling full for longer. Eat the right carbs, in the right amount (the perfect portion of carbs is the size of your clenched fist).
Myth: The best way to start a healthy diet is with a restrictive detox regime.
Fact: Your body can 'detox' itself - that's what your liver and kidneys are for.
A restrictive, liquid diet is not what your body needs! Not only will you go hungry and fall prey to cravings, it'll stop you having enough energy to exercise. Switching to a healthy diet is enough - your clever body will do the rest!
Myth: Olive oil is the healthiest of all fats.
Fact: Coconut oil is actually far healthier.
We've long looked to the Mediterranean for a well-balanced diet based on all-natural ingredients like olive oil, but new research suggests we should be looking to the tropics - and loading up on coconut oil instead. Scientists say the vitamin-laced saturated fat coconut oil contains protects from serious ailments like heart disease, and speeds up the metabolism by removing stress on the pancreas to burn more energy.
Myth: That eating chocolate is guaranteed to ruin your diet.
Fact: Dark chocolate can actually stop you over-eating.
Eating dark chocolate (at least 70% cocoa) 20 minutes before and five minutes after a meal can cut your appetite by up to 50% - but only if it's a square the size of the end of your thumb. According to scientists, feeding that sweet tooth gives the body an antioxidant fix while keeping blood sugar levels steady enough to kickstart weight loss. The comforting taste is enough to soothe stress too.
Myth: Alcohol is fattening.
Fact: Studies have proven that drinking a moderate amount of alcohol prevents weight gain.
It's sounds too good to be true, but studies show that drinking 30 grams (roughly two medium glasses) of wine per day reduced the risk of being overweight by 70%! So if you're partial to a late evening tipple now and then, don't feel too guilty. Just remember to stick to no more than two medium glasses of wine each night.
Myth: Cutting out gluten will help you lose weight.
Fact: Gluten free products can be expensive and high in fat.
If you suffer from diagnosed coeliac disease or a similar illness triggered by gluten, then avoiding gluten is essential for your health. Otherwise, cutting out gluten will do little for your waistline or the way you feel. Many gluten free products such as bread or pasta are actually higher in calories, sugar, fat and salt than their counterparts. Plus, the nutrients in grain-carbohydrates which contain gluten are important to maintaining a healthy body.
Myth: Dairy products are high in fat so they're bad for you.
Fact: Butter and milk are essential to a healthy diet and strong bones.
Just like avoiding gluten, unless you're medically diagnosed as allergic to dairy or lactose, it's not a good idea to cut out this food group completely. Butter, milk, yoghurt and cheese is packed with nutrients that your body needs to stay healthy such as vitamin K and calcium for strong bones - which is essential as you age.
Myth: Avoiding breakfast forces your body to burn fat.
Fact: Slim people eat breakfast; fat people don't.
Your metabolism is at its highest first thing and decreases during the day - so breakfast is actually the worst meal to skip. Mid-morning hunger could also lead you to overeat, caving in and choosing fatty, high-calorie snacks before lunch. Start the day with protein and healthy fats for a breakfast that will keep you full all morning - try eggs with smoked salmon or yoghurt with nuts and seeds.
Myth: Diet drinks have no calories so you can drink as many as you like.
Fact: People who drink them are fatter than those who don't.
A study shows that diet drinker's waists grow by 70% more than non-diet drinkers waistlines. Why? Artificial sweeteners are much sweeter than sugar, confusing your body into craving even more sweet food. In addition, processing artificial sweeteners can cause your body to lay down fat, and have a similar effect to real sugar on glucose and insulin levels.
Myth: If you're good all week, you can treat yourself at weekends.
Fact: Two days of drinking and junk food can undo all that good work.
However 'good' you are during the week, any excess calories from weekend treats will sadly be turned into fat. Punishing yourself during the week and then splurging at weekends isn't good psychologically either - you feel compelled to overeat because your regular diet isn't satisfying you. To avoid the temptation to binge, enjoy small amounts of what you fancy during the week.
Myth: It's important to get your 5+ A Day.
Fact: Fruit is full of vitamins, but calories and sugars too. Aim for more servings of vegetables.
Though undeniably good for you and packed with nutrients, fruit is also high in calories and sugars. Try to get your 5+ A Day mostly from vegetables with one or two pieces of fruit.
Myth: You should avoid Carbs.
Fact: Wholegrains and low GI carbohydrates keep you full for longer.
Processed 'white' carbohydrates will set you on a rollercoaster of sugar highs and lows, it's true. But wholegrains like brown rice and low GI carbohydrates will keep you feeling full for longer. Eat the right carbs, in the right amount (the perfect portion of carbs is the size of your clenched fist).
Myth: The best way to start a healthy diet is with a restrictive detox regime.
Fact: Your body can 'detox' itself - that's what your liver and kidneys are for.
A restrictive, liquid diet is not what your body needs! Not only will you go hungry and fall prey to cravings, it'll stop you having enough energy to exercise. Switching to a healthy diet is enough - your clever body will do the rest!
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