Myths About Diet

Maintaining a healthy weight is a key consideration for good health. However, when many of us try to drop a few pounds we go about it the wrong way.

Myth 1: Skipping meals will save calories #

Fact #

• Skipping meals can make you feel tired and hungry, meaning you’ll be more likely to reach for high-fat, high-calorie snacks, or compensate with bigger meals when you do eat.

• It’s also harder to make a healthy choice when you are very hungry.

• Get into a regular pattern when it comes to your meals and plan ahead to make sure you look forward to tasty and healthy options.

Myth 2: You can only eat a limited range of foods #

Fact #

• If you eat nothing but celery or oranges all day long for a week you will, of course, lose weight.

• But fad diets will quickly become boring and won’t be effective in the long run.

• That’s just as well, because while they are low in calories, they are often lacking in the full range of nutrients your body needs to function properly in the long-term.

• If you need to take vitamin and mineral supplements alongside a diet plan, then that’s a clue that it might not be providing you with all the nutrients you need.

• It’s not necessary to starve to lose weight.

• Making small changes you can stick to is the key to long-term success.

Myth 3: You’re not allowed treats #

Fact #

• Depriving yourself of all the foods you enjoy won’t work and banning certain foods often makes us want to eat them even more.

• You will eventually give in to temptation and abandon your efforts, and this can lead to feelings of guilt and failure.

• Remember, one slip does not have to mean a fall and there’s no harm in allowing yourself a treat now and again.

• Plan to have small amounts of the foods you love and savour every mouthful.

Myth 4: You can’t eat after 8pm #

Fact #

• It doesn’t matter when you eat if you are eating too much! That said, it’s healthier for your digestive system not to eat a heavy meal before you go to bed.

• Understanding the effect of the timing of meals on metabolism and health is ongoing and there is still more for us to learn in this area.

• However, many of us tend to overeat in the evenings when we are tired, so aim to eat your evening meal at least 2-3 hours before retiring for the night.

Myth 5: Certain foods help you burn fat #

Fact #

• No foods can actually help you to burn fat.

• The important thing is eating less calories (energy) than you are using, rather than eating specific foods that are thought to have special properties.

• Remember the key is to eat a balanced diet.

Myth 6: Carbs are fattening #

Fact #

• Gram for gram, carbohydrate has less than half the calories of fat.

• However, you do still need to keep an eye on your portion sizes and choose the right types of carbohydrate.

• Opt for wholegrains like oats, brown rice and wholemeal bread and pasta rather than white versions or sugary food and drinks.

• Watch out for high-calorie additions, too; fillings and toppings commonly added, such as creamy sauces on pasta and butter or cheese on baked potatoes, will dramatically increase the fat and calorie content of your meal.

Myth 7: You should only eat low-fat foods #

Fact #

• Don’t rely on low-fat meaning low-calorie. Replacing fat with other ingredients can still result in a product with a high calorie content.

• Don’t be fooled check the label.

• Quantity is also important.

• You won’t cut back on calories if you eat twice as much of a low-fat product as you would a full-fat one.

• Pre-packaged, low-fat foods are also often high in sugar and preservatives, which can be detrimental to health.

• Natural fats found in nuts, seeds, fish and avocados are crucial for glowing skin and reducing the risk of heart disease.