Mythbusters – Dieting

Posted by TheBisch
January 19, 2009

We are three weeks into the new year. Many people have a new years resolution to lose weight. How are you doing on that?

Between TV and the Internet, there’s a lot of information out there about weight loss. The trouble is, it can be hard to separate the myths from the facts. Here in this article, Mary Gregg, R.D., NutriSystem Director of Nutrition and Dietary Services debunks nine popular weight loss myths. See if she myth-busts anything you thought you knew!

1. Carbs will make you fat.
Not necessarily. When it comes to gaining or losing weight, overall calories are the primary consideration, not just one group, like “carbs.” The key is moderate portions (something you learn by eating NutriSystem® meals). Healthy, “good carbs,” such as whole grains and fruit are important sources of nutrients and energy. Additionally, remember that fiber is a carbohydrate found only in plant foods; so without carbohydrate foods, you may struggle to meet the recommendation of at least 25 grams of fiber a day.

2. Eating after 7 p.m. will cause you to gain weight.
It’s fine to have a low-calorie snack after dinner, and actually, you may sleep better by not going to bed hungry. NutriSystem® desserts are fortified with protein and fiber and designed to be enjoyed as an evening snack to satisfy cravings.

3. You’ll gain weight if you snack.
Not if you snack wisely! If your snacks include choices like donuts, cookies, candy bars and chips, get ready for the calories to add up. But healthy snacks can keep you from getting overly hungry between meals and can help keep your blood sugar and energy levels normal. At NutriSystem, we recommend that you go no more than four hours without food, so well-planned snacks are part of the plan. Generally speaking, go for a combination of a protein food (like lean meat or a hard-boiled egg) with a high-fiber food (like celery sticks or carrots) to help keep you feeling full longer.

4. Nuts are fattening.
Nuts are definitely high in calories, so it’s important not to “go nuts” with them, but instead enjoy them in moderation. The type of fat found in nuts is healthy. Additionally, walnuts are especially high in omega-3 fatty acids, and most nuts and seeds are also a good source of fiber. That’s why we recommend that once you have reached your goal weight and moved on to maintenance, including a small daily serving of nuts is a healthy addition to your diet.


5. Certain foods, like grapefruit or garlic, will burn body fat or calories.
There are really no “magic foods” that burn fat, and all foods contain some calories. The term “negative calorie food” is sometimes used to designate high-cellulose foods that are touted as burning more calories than they contain. These foods (such as celery, grapefruit, and cabbage) are low in calories and high in fiber, and can help suppress your appetite to reduce consumption of other, higher-calorie alternatives. In the end, though, while it’s great to eat lots of these high-fiber vegetables, let’s face it: you can’t live on cabbage soup alone!


6. If a food is fat-free, it’s okay to eat as much of it as you want.
In order to save calories and cut back on unhealthy saturated fat, it is smart to use some fat-free foods as an alternative to full-fat varieties, such as salad dressings and dairy foods. But you still have to pay attention to the serving size and overall number of calories. Plus, when it comes to managing your weight and creating healthy eating habits for life, excess is never good.

7. You can eat whatever you want, as long as you’re exercising.
Again, when it comes to losing weight and eating, excessive “eating whatever you want” is never what you want to do. Yes, exercise is important to weight control, but it is only part of the solution. It would take many hours of exercise to burn off the excess calories of a high-fat fast food meal, for example.

8. Strength exercises aren’t good; they’ll cause you to bulk up.
Not only is strength training (lifting weights) vital to healthy aging, it’s a valuable tool in weight management. It is possible that strength training may temporarily increase the number on the scale (as you build muscle), but in the long run, these exercises will boost your metabolism and improve the ratio of muscle to fat—not to mention give you a longer, leaner look. Try to include two to three sessions of strength training exercises weekly in addition to a cardio exercise routine.

9. Skipping meals (especially breakfast) is a good way to lose weight.
For starters, research indicates that people who eat breakfast are more successful at controlling their weight. Beyond that, it’s just common sense: skipping meals means that you’re going to be hungrier later, and more likely to overeat at the next meal, or to eat foods that aren’t good choices. Spacing out meals and snacks evenly throughout the day—starting with breakfast—will help control blood sugar and energy levels and help boost your metabolism to burn calories more efficiently.

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