3 Diet Myths Debunked
3 Diet Myths Debunked
Myth: Grain products such as bread, pasta, and rice are fattening. I should avoid them when trying to lose weight.
Fact: A grain product is any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain. Grains are divided into two subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel—the bran, germ, and endosperm. Examples include brown rice and whole-wheat bread, cereal, and pasta. Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins.
People who eat whole grains as part of a healthy diet may lower their chances of developing some chronic diseases. Government dietary guidelines advise making half your grains whole grains. For example, choose 100 percent whole-wheat bread instead of white bread, and brown rice instead of white rice. The For More Information section offers helpful links to these guidelines and the ChooseMyPlate website, which provides information, tips, and tools on healthy eating. (Read more here)
Myth: Eating healthy food costs too much.
Fact: Eating better does not have to cost a lot of money. Many people think that fresh foods are healthier than canned or frozen ones. For example, some people think that spinach is better for you raw than frozen or canned. However, canned or frozen fruits and veggies provide as many nutrients as fresh ones, at a lower cost. Healthy options include low-salt canned veggies and fruit canned in its own juice or water-packed. Remember to rinse canned veggies to remove excess salt. Also, some canned seafood, like tuna, is easy to keep on the shelf, healthy, and low-cost. And canned, dried, or frozen beans, lentils, and peas are also healthy sources of protein that are easy on the wallet. Also think about the money you spend when you eat out because you have not planned your meals for the week. Most people save money when they incorporate weekly meal planning for themselves and their families. When you meal plan, try to buy fruits and vegetables that are in season. These items are always cheaper at the time of the year in which they are grown. (Read more here)
Myth: Twenty pounds in 20 days.
Fact: Sounds great, but here’s a reality check: It’s physically impossible to shed 20 pounds of fat in 20 days, unless you’re the size of King Kong. Fasting or liquid diets produce weight loss because your digestive tract empties. You’ll also lose muscle (bad news) and water. As soon as you start eating again your scale is going to go back to where you started within days. If you’re not losing fat long-term, then why even torture yourself? Losing weight at a very rapid rate (more than three pounds a week after the first couple of weeks) may increase your risk for developing gallstones (clusters of solid material in the gallbladder that can be painful). Diets that provide less than 800 calories per day could also result in heart rhythm abnormalities, which can be fatal.
Research suggests that losing half to two pounds a week by making healthy food choices, eating moderate portions and building physical activity into your daily life is the best way to lose weight and keep it off. By adopting healthy eating and physical activity habits, you may also lower your risk for developing Type 2 diabetes, heart disease and high blood pressure. Promises of quick weight loss lurk everywhere, but they don’t tell you that the loss never lasts. (Read more here)
Life is not about short-term diets, it’s about long-term lifestyle changes.
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