Five Common Diet Myths Debunked
Believe it or not, you can enjoy what you eat and lose weight!
- Marlo Mittler, MS, RD.
1. Myth: Cravings are unavoidable and part of life, there is no way around them.
Fact: Cravings could be an indication of dehydration!
That is because your brain sends the same signals whether you are thirsty or hungry, so you need to first figure out if you are indeed in need of a drink or food. It is best to first opt for a glass of water, and give your body time to feel full. Perhaps you realize you are truly hungry and feel that your cravings are uncontrollable or your appetite too large. In this case you might want to try the Ice Cube Diet–an all natural, zero stimulant dietary supplement. The Ice Cube Diet, which is made up of ice cubes composed of the plant Hoodia combined with lemon/lime/pomegranate flavoring, works as a natural appetite suppressant. When consumed the active ingredient, P57, is released into the bloodstream and works with your own metabolism to diminish hunger and decreases ‘food obsessive thinking’ by signaling the brain that you are satisfied. The Hoodia tells your body that you are not hungry, and then allowing you to eat less, giving you time to make healthier choices.
2. Myth: Once you commit to a diet, alcohol is completely off limits.
Fact: No need to change your dinner plans because our liver is a very powerful organ that has the ability to process and remove up to 2 glasses of beer or wine, or 1 cocktail per day.
An occasional drink with your meal is completely acceptable, but keep your servings in check (4oz for wine or 1½ oz of vodka equals one serving). Alcohol is broken down in your body similarly to sugar and fat, so if you are going to work in a drink, limit the carbohydrate content of your meal to adjust for the drink. Another words, skip the bread at the table if you opt for a glass of wine.
3. Myth: Carbs are the enemy…they prevent you from fitting into that LBD.
Fact: Pasta, potatoes and breads don’t make you fat; it’s the portions that they come in that can affect your weight on the scale.
The correct serving for pasta is about a 1/2 cup cooked, but at restaurants you are fed nearly 3 times that amount! A great rule of thumb is to think of a portion of carbohydrates as a “loose fist”, this will give you a better perspective on the amount to take on your plate. The moral of the story is, when choosing to go for the carbs, try to opt for whole grain or whole wheat varieties. These complex carbohydrates are higher in fiber, take longer to be digested and keep you more satisfied. It is also critical that you balance them with veggies and lean protein (i.e., chicken or shrimp).
4. Myth: As long as I exercise, I can eat anything I want and not gain a pound.
Fact: Exercise is the best thing you can do for your body; it helps improve your mood, keeps you healthy and gives you that jolt of energy you need to take on the day.
But, exercise alone does not lead to weight loss! Weight loss is achieved and maintained through a healthy calorie deficit – you have to burn more calories than you eat, not to mention that exercise increases your appetite. Choosing lean proteins and fiber greens will leave you feeling satisfied and prevent the scale from going up! And when you exercise keep in mind that it is the combination of cardio and resistance training that will give you the best results. Cardio, like running or cycling, will burn stored fat, while the resistance training, such as weights or crunches, will allow you to build muscle mass and increase your metabolism. The end result of the right exercise routine paired with the right diet will leave you feeling and looking fit!
5. Myth: Nuts are full of fat that lead to weight gain, avoid at all costs!
Fact: Peanuts actually keep your hunger two hours longer than any other food and in the right amounts will actually enhance weight loss!
Truth is nuts are a healthy option as they contain monounsaturated fats, can help reduce LDL cholesterol levels and are loaded with fiber, protein, vitamin E, folic acid, magnesium, copper and antioxidants. Proteins, such as nuts, keep blood sugars even, so that you become satisfied and decrease your hunger. It is important however to control portion as they are high in calories and fat, but in the right amount they are a great addition to any diet.
Marlo Mittler is a Registered Dietitian for the past 15 years. During this time she has worked in private practice, but additionally has served as a nutritional consultant for companies, schools and camps around the country. She has been very active in many public relations efforts and has had the opportunity to serve as a Nutrition Expert in local and national efforts, from radio and print to television and the internet.
Marlo is very passionate about her profession and would only work with clients and products that she believes fit her philosophy on healthy options. That is very important to her as she prides herself on her own nutrition knowledge, reputation and expertise. Marlo is an inspiring combination of nutrition expert and lover of fine food. She sees too many patients who have not had success in finding a healthy diet and has taken it upon herself to look at other cultures for diet tips that work. Marlo began to look at the international table for ways to help her patients who suffer from weight issues. She has began to get acquainted with all the diets that come from different regions to help one find a diet that works best for them. She believes that being healthy is a way of life, and one should be able to eat well and still manage a healthy lifestyle without sacrificing all of their favorite foods.