8. Nutrition "Scare" #1: Fat Will Make You Fat!:
Eating fat does not make you fat. In fact, not eating enough fat can make you
fat. A 2008 study published in the
New England Journal of Medicine
found that a diet high in healthy fats proved to be superior to a low-fat diet,
both in terms of weight loss and overall health benefits. Saturated and trans
fats have given fat a bad name, but the truth is that the unsaturated fats found
in foods like nuts, salmon, and olive oil are a key component in a healthy diet.
7. Nutrition "Scare" #2: Bread Will Make You Fat! :
The low-carb craze of the early 2000s had people terrified of breaking bread,
but eating the right kinds of breads and other grains can actually help you lose
weight. An
American Journal of Clinical Nutrition study found that
overweight people who obtained all of their grain servings from whole grains
lost more belly fat than those who skipped the whole grains. The reason: The
fiber found in whole grain foods helps slow digestion, keeping you fuller
longer. You should still avoid refined grains like "enriched" flour, but a
moderate amount of whole grain bread can be a great addition to a balanced diet.
Tip: True whole grain bread products will have "whole wheat" or "whole grain"
flour as their first ingredient. If you see anything else, your "wheat" bread is
an imposter.
6. Nutrition "Scare" #3: Snacking Will Make You Fat!:
Mom may have told you that eating frequently is a surefire way to pack on the
pounds, but she probably also told you that your face will freeze that way. In
fact, snacking throughout the day is actually one of the best ways to avoid an
expanding waistline. In a recent study, Spanish researchers found that
participants lost significantly more body weight when they added low-sugar,
high-protein snacks to their daily food routine. Why? Because consistent
snacking helps maintain blood-sugar levels, keeping you full and preventing your
body from storing excess fat. Two great options for a low-sugar, high-protein
snack: nuts and (low-fat) dairy products, like yogurt.
5. Nutrition "Scare" #4: Coffee is Ruining Your Health!:
It turns out that Americans' java addiction may not be such a bad thing. A
2006 study in the journal
Diabetes Care showed that coffee drinkers
were significantly less likely to develop type 2 diabetes, and other research
has linked coffee consumption with a reduced risk of Parkinson's disease,
dementia, stroke, and depression. And get this: According to researchers from
the University of Scranton in Pennsylvania, coffee is the number-one leading
source of antioxidants in the American diet. So go ahead, enjoy your morning cup
of joe guilt free!
4. Nutrition "Scare" #5: Thinking About Food Will Make You Obsessed With
Eating!:
Think about other things: Your friends. Your 401(k). The game. Grandma’s
dentures. Anything that will get your mind off food, right? Well, no: According
to Dutch researchers, thinking about snacks and meals can actually help you stay
lean. The study found that when asked questions like, "What will you do if you
get hungry two hours before your next meal?" thinner participants were better
able to give healthy responses, like "eat a handful of nuts." While fantasizing
about how many onion rings you could feasibly fit on a double bacon cheeseburger
is probably not going to keep the pounds at bay, taking a proactive approach to
your diet by thinking ahead will. Try planning nutritious meals for the week or
keeping healthy snacks like fruit and nuts on hand to ward off hunger.
3. Nutrition "Scare" #6: Dessert Will Ruin Your Life!:
Au contraire: Dessert makes life worth living, and it just might help you
stay lean as well. Studies have shown that completely eliminating foods you love
can send you sailing straight into binge mode. Is chocolate mud pie good for
you? No, and if you feel like you want to cut down on indulgences, go right
ahead. But if, like most of us, swearing off sweets instantly causes you to
start daydreaming about hot fudge sundaes, you might want to rethink your
approach. Try allowing yourself a small dessert every day to satisfy your
cravings without doing too much damage. Need help? Try a Breyers Smooth &
Dreamy Vanilla Fudge Brownie Ice Cream Sandwich. It has a very reasonable 160
calories and 16 grams of sugar.
2. Nutrition "Scare" #7: Red Meat Will Give You a Heart Attack!:
Harvard researchers recently discovered that while eating processed meats
like hotdogs and bacon can contribute to heart disease, there is no such risk
for people who consume only unprocessed meat. Meat is also a complete protein,
providing all nine essential amino acids, and many studies have linked protein
consumption with weight loss. Moreover, meat and other animal products are the
only dietary sources of vitamin B12, which helps your body make blood cells and
maintain a healthy nervous system. But beware: Eating too much saturated fat has
been linked to heart disease, so go ahead and include meat in your diet, but opt
for the leanest cuts.
1. Nutrition "Scare" #8: Eggs are Cholesterol Bombs!:
Perhaps the biggest nutrition myth is that eggs are bad for your heart, a
fact attributed to the cholesterol in the yolk. But here's the truth: The
dietary cholesterol found in eggs actually has little effect on the amount of
cholesterol in your blood. When it comes to increasing LDL ("bad cholesterol"),
trans and saturated fats are the real culprits. The incredible, edible egg is
actually an excellent, affordable source of protein and B vitamins, and it may
help you lose weight. A 2008 study in the
International Journal of
Obesity found that dieters who consumed two eggs for breakfast each day
lost significantly more weight than those who consumed bagels.
Finally, start your day right. A great breakfast will jump start your
metabolism and have you burning more calories throughout the day. The wrong one
might fill you up with empty calories and an entire day’s worth of fat, sugar
and/or salt.
No comments:
Post a Comment