10 Popular Diet Tips to Ignore
By Kara Wahlgren
If you've ever tried to lose a few pounds, you've probably been
inundated with diet tips. But take them all with a grain of salt—some
advice may sound legit but can actually derail your diet. Here are 10
tips you don't want to follow.
BAD ADVICE: Choose fat-free or sugar-free foods
BETTER ADVICE: Don't believe the hype. "They usually
use fat and sodium to replace sugar, and sugar to replace fat—or
chemicals to replace both," says Denis Faye, Beachbody's nutrition
expert. And Rania Batayneh, MPH, a nutritionist and author of the
upcoming book, The 1:1:1 Diet, adds, "Removing fat from a food
makes it less satiating, so you ultimately may end up eating more."
Stick with the original versions, and watch your portions or better yet,
eat more unprocessed foods.
BAD ADVICE: No cheating ever!
BETTER ADVICE: Relax your diet rules, and you'll be
more likely to stick it out long-term. "If 80% of your diet is tight,
then 20% can be a party," Faye says. "It keeps you from getting
stressed—and stress is a huge obstacle in weight loss." Just plan your
splurges ahead of time so you're not giving in to every temptation that crosses your plate.
BAD ADVICE: Stop snacking.
BETTER ADVICE: Choose snacks that offer a balance of
protein, fiber, and healthy fats—like apples with peanut butter, or
carrots with hummus. "A healthy snack can help maintain steady blood
sugar levels, which keeps your appetite in check and your energy
stable," Batayneh says. Skipping a snack can cause your blood sugar to
dip, leaving you moody and famished—and more likely to overeat at
mealtime.
BAD ADVICE: Don't eat fruit—it's full of sugar.
BETTER ADVICE:
Let fruit satisfy your sweet tooth. "Yes, fresh produce is full of
sugar and carbs," Faye says. "But sugar itself is not the enemy. Fruit
is packed with vitamins, minerals, and phytochemicals; it's also rich in
fiber, which slows the absorption of sugar. I've never met a human
being who got fat because of bananas." When you're craving sugar,
there's no debate that a handful of grapes is healthier than a hot fudge
sundae.
BAD ADVICE: If it's organic, it's good for you.
BETTER ADVICE: According to the USDA, organic food
is produced without antibiotics, growth hormones, conventional
pesticides, and synthetic ingredients.1 The problem is that
many people assume organic foods are all low in calories, too, which
isn't necessarily true. Don't get us wrong—we'd rather eat food that
doesn't resemble a science experiment. But, Faye cautions, "You need to
use common sense. If it's bad for you with conventional ingredients,
it's still bad for you when it's organic." A cookie is a cookie, no
matter how all-natural it is.
BAD ADVICE: Calories in, calories out—it doesn't matter what you eat.
BETTER ADVICE:
What you're eating matters. Compare a 100-calorie candy bar to 100
calories of avocado—the latter is packed with nutrients and has healthy
fats and fiber to keep you full. Or compare 50 calories of spinach
(about seven cups) to 50 calories of ice cream (about two tablespoons).
To feel full when you're cutting calories, look for foods loaded with
water and fiber, like veggies or broth-based soups. Plus, "Hormones have
a huge impact on our health. Junk food can trigger bad hormonal
responses that, over time, can lead to all kinds of problems, including
weight gain," Faye says. Occasionally, someone will pop up in the news
claiming they lost a ton of weight while eating nothing but Subway®, Starbucks®, or Snickers®
bars—but don't put too much stock in those success stories. "When you
go that route, you're not educating yourself," Faye says. "It's like the
teach-a-man-to-fish adage. If you give someone a gimmicky diet, they
might lose weight for now; but provide them with knowledge, and they can
be healthy for life."
BAD ADVICE: Try XYZ Extreme Diet—it works for everyone!
BETTER ADVICE: Find a plan that works for you.
Gender, age, genetics, metabolism, and lifestyle can all play a role in
weight loss—so even if a fad diet has worked for others, that doesn't
mean you'll get the same results. "There's no single diet that works for
everyone; our biochemical needs are different," Faye says. Talk to a
dietitian or nutrition consultant to find a long-term eating strategy
that is tailor-fit to you.
BAD ADVICE: When in doubt, order the salad.
BETTER ADVICE: Choose your greens wisely. Leafy
greens and vegetables may be virtuous, but not if they're slathered in
creamy dressing and topped with bacon, candied nuts, croutons, deli
meats, or cheese. "Fatty fixings can add hundreds of calories to your
meal, and sometimes contain more calories than that juicy burger!"
Batayneh says. Salad can be a healthy choice, but order dressing on the side and limit the add-ons.
BAD ADVICE: Don't exercise—it'll only make you hungrier.
BETTER ADVICE:
Get moving—an hour-long workout isn't going to make you suck down
calories like Michael Phelps. "Exercise isn't just for losing weight—it
improves your cardiovascular health and strengthens your bones," Faye
says. You might feel hungrier while recovering from a grueling workout,
but that doesn't mean you're going to pack on pounds. "As long as you're
eating clean, your body is amazing at self-regulating," Faye adds. "It
should crave the calories you need to fuel your workouts, not to get
fat."
BAD ADVICE: Treat yourself for a job well done!
BETTER ADVICE: Rethink your reward system. After an
intense workout, you may feel like you've earned a cocktail or cupcake.
But splurging after every workout can quickly undo all your
hard work. If you've been good all week, go ahead and grab a guilt-free
beer on Friday. But, Faye says, "Don't let every workout become a
Pavlovian thing where you need to eat cake afterwards." After all, the
best reward for a killer workout is getting one step closer to the body
you want.
Labels: diet tips, fat free and sugar free, healthy eating myths
