4 Diet Myths Debunked
MYTH: The healthiest diet is fat-free.
FACT: You need some fat for your body to function properly. Fat helps transport vitamins A, D, E and K to tissues throughout your body. And some dietary fats help regulate your hormones and keep your nervous system humming. It also contributes to satiety so you don't walk around perpetually hungry. The general recommendation is to keep your fat intake between 20 to 30 percent of your total daily calories. So don't be fat phobic. There's no need to shun all foods that contain fat.
MYTH: Sugar is fattening.
FACT: There's little scientific evidence that a high-sugar diet leads to obesity. Not that you'd want to (since sugar doesn't provide any of the vitamins and minerals needed for good health), but you could consume 2,000 calories worth of sugar a day and not gain weight — if your body requires 2,000 calories a day to maintain your current weight. Sugar is pure carbohydrate. Your body processes it the same way it does any carb, including bread and fruit. Of course, many sugary favorites, such as doughnuts, are not the best choice not just because of all the sugar, but also the fat. Fresh fruit is your best bet if you have a sweet tooth.
MYTH: Food cravings are best ignored.
FACT: Ignoring a food craving can lead to backlash. If you feel deprived, you might give up and overindulge in the craved food. A better idea: Go for the lowest-fat, lowest-calorie item in the category you're craving, say chocolate frozen yogurt for a chocolate fix. Or, have a small amount of the real thing, such as a square of high-quality chocolate. If neither curbs your craving, look at the bigger picture. Cross adds that a craving that persists could mean your diet is too limited, or that you could be craving emotionally, perhaps due to anxiety, anger or stress.
MYTH: Eating at night leads to weight gain.
FACT: It doesn't matter what time you eat; your body burns calories 24 hours a day. Although your metabolism does slow down at night, it doesn't slow down enough to make a difference. So go ahead and eat dinner at 8 p.m., or have a midnight snack without feeling guilty. Overall, it's the number of calories you take in over the course of a week — not the time of day you eat — that contributes to weight gain or loss.
FACT: You need some fat for your body to function properly. Fat helps transport vitamins A, D, E and K to tissues throughout your body. And some dietary fats help regulate your hormones and keep your nervous system humming. It also contributes to satiety so you don't walk around perpetually hungry. The general recommendation is to keep your fat intake between 20 to 30 percent of your total daily calories. So don't be fat phobic. There's no need to shun all foods that contain fat.
MYTH: Sugar is fattening.
FACT: There's little scientific evidence that a high-sugar diet leads to obesity. Not that you'd want to (since sugar doesn't provide any of the vitamins and minerals needed for good health), but you could consume 2,000 calories worth of sugar a day and not gain weight — if your body requires 2,000 calories a day to maintain your current weight. Sugar is pure carbohydrate. Your body processes it the same way it does any carb, including bread and fruit. Of course, many sugary favorites, such as doughnuts, are not the best choice not just because of all the sugar, but also the fat. Fresh fruit is your best bet if you have a sweet tooth.
MYTH: Food cravings are best ignored.
FACT: Ignoring a food craving can lead to backlash. If you feel deprived, you might give up and overindulge in the craved food. A better idea: Go for the lowest-fat, lowest-calorie item in the category you're craving, say chocolate frozen yogurt for a chocolate fix. Or, have a small amount of the real thing, such as a square of high-quality chocolate. If neither curbs your craving, look at the bigger picture. Cross adds that a craving that persists could mean your diet is too limited, or that you could be craving emotionally, perhaps due to anxiety, anger or stress.
MYTH: Eating at night leads to weight gain.
FACT: It doesn't matter what time you eat; your body burns calories 24 hours a day. Although your metabolism does slow down at night, it doesn't slow down enough to make a difference. So go ahead and eat dinner at 8 p.m., or have a midnight snack without feeling guilty. Overall, it's the number of calories you take in over the course of a week — not the time of day you eat — that contributes to weight gain or loss.
posted by Patsy at 12:39 PM
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