I don’t think I know ANYONE right not who isn’t trying to lose weight! Quarantine weight, holiday weight, stress weight, you name it and we’re walking through it, and nothing about it is easy! In an ever swirling information age where words come at you from all sides, which info is the best and the most helpful? There are so many companies trying to get you to buy, subscribe, sign up and step up to help you lose weight. With an overwhelming amount of information, let’s face it, there’s thousands of myths and misconceptions about dieting. So, what knowledge can you trust? We all know not every “diet” or “diet products” out there actually work, so let’s educate ourselves a little bit about some diet misunderstandings, that way we can more effectively navigate the best way to drop some pounds the right way!
Myth 1 – Keeping to a certain amount of calories matters more than what you eat
Calories. A word you wish you didn’t have to constantly concern yourself with. But it is a part of our health and wellness journey. The amount of calories that should be consumed per day at a healthy level varies from person to person. The healthy types of calories we should consume is a constant variant
- Too FEW calories can actually slow down your metabolism and cause you to lose muscle mass
- Put your calories toward good choices like vegetables, lean meats, low fat dairy, fish and whole grains – fewer calories, better nutrients
- Protein calories can speed up your metabolism and curb hunger
- Different foods have different ways that are used in your body, weight regulating hormones are affected by what you eat, why healthy calories are better overall
- Healthy foods keep your blood sugar at a stable level and don’t cause you to want to indulge in unhealthy foods
- It’s important to stay within a good range of calories that’s needed for fuel you are burning
Myth 2 – Cutting fat from your diet makes you lose weight
Fat. Another word no one wants to hear, in any context. There are, however, healthy fats that are good for you and that your body needs. Our bodies do need some fats because they use it for energy, guard your brain and heart health, and help your body absorb vitamins. Some good sources of good fats are:
- Olive oil, peanut oil, canola oil, sesame oil
- Different varieties of nuts, such as: peanuts, hazelnuts, walnuts, almonds, cashews, & pecans
- Peanut butter
- Seeds such as pumpkin, sunflower, sesame & flaxseed
- Soy milk
Myth 3 – Cutting out carbs makes weight fall off
All foods contain 3 different, essential structures: protein, fat, and carbohydrates, and all 3 are known as macronutrients which are vital to our bodies in order to function properly. Yes, you need some carbs in order for your body to be at optimal health. Carbs are in healthy foods too, and it’s OK!! There are 3 types of carbs:
- Starch – potatoes, bread, pasta & grains
- Dietary fiber
- Sugars – this includes natural sugar found in fruits, but also in white refined sugar
Whole vegetables and fruits are always your best option because they contain simple carbs. The carbs you want to cut back, or out, are foods with sugar and white flour. Healthy carbs keep you healthy, making weight loss happen in a manner that’s optimal for your health.
Myth 4 – Diet foods help you lose weight
While some foods marketed as “diet foods” are helpful in your weight loss journey, some are simply not diet friendly at all, and can cause you weight GAIN in the long run. Some diet foods are lower in calories but high in sugar, sodium, and trans fats (the bad kind of fat). Before you start buying a bunch of foods marketed heavily for weight loss, do your research, ask your doctor, and use your intuition. The choice of natural foods is always your best choice
Myth 5 – Dairy Products Make You Gain Weight
The government’s dietary guidelines suggest we should be having three servings of lowfat or nonfat dairy items per day, and they are spot on with that assessment. Dairy used to be looked at as a dieter’s enemy, now research hails it a dieter’s best friend. Research has shown that when healthy dairy is a present component of one’s daily diet, double the amount of weight loss and loss of body fat. This comes from a hormone known as calcitriol that reserves calcium for strengthening bones and tells the fat cells to use less sugar and to burn more body fat. Dairy is more than ok, it’s a necessity!
There’s a lot of voices speaking into a lot of things today, but I think weight loss is one of the most talked about topics of our time. You know your body better than anyone, so along with your own physician, you can wade through the research and the noise and find the best information and criteria that works for you. It’s so much more important than fitting into a pair of old jeans, it’s your health and your body you are striving to better and improve. A healthy life is a life well lived, one that can be lived for many years. Live healthy = live well!!
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