Common Diet Misconceptions
In my practice, I hear a lot of misconceptions about dieting and meal planning – from bananas and carrots are high in sugar to eating after 6 pm will cause your food to turn to fat. Diet misconceptions can actually be common diet mistakes and end up hindering your weight loss in the long run. Below are some of the most common diet misconceptions I hear and the truth behind the myth. It’s time to clear things up!
1. Skipping meals during the day helps you eat fewer calories.
Truth: eating regularly keeps your metabolism running smoothly, helps keep you satisfied, prevents you from overeating later in the day and helps you meet your nutrient needs. Skipped meals can leave you so hungry at night you can actually consume more than you need in one day at one meal! Aim to eat a meal containing healthy carbohydrates, lean protein and healthy fat every 3-4 hours.
2. Snacking is bad.
Truth: snacking helps fill in the gaps between meals and keeps you on track by preventing extreme hunger come meal time. Snack food does not have to be associated with candy and chips! Try noshing on a healthy snack containing protein and carbs such as an apple and string cheese, hummus and veggies or fruit and yogurt and keep you blood sugar levels and mood stable. If you go longer than 3-4 hours between meals, plan in a snack and keep hunger at bay.
3. Eating too late causes you to gain weight.
Truth: there is no magic time at which you can not eat. What matters most is how many calories you consume over a 24 hour period and not when you eat them. However, eating too late may interfere with your sleep and leave you feeling full in the morning (we don’t want you to skip breakfast!).
4. Not all fruit is created equal.
Truth: all fruit is good for you! In fact, eating a variety of fruit (think all colors from the rainbow) helps you fight disease by stocking up on vitamins, minerals, fiber and phytonutrients. You may have heard that some fruit is higher in sugar than others, but what you need to know is all fruit has natural fruit sugar called fructose and per serving, all fruit has the same number of calories, protein, fat and carbohydrates. So, a small banana, a medium apple and a cup of melon are essentially equal! Overall, fruit is low in calories, so add at least 2 servings to your day.
5. Splurging equals guilt.
Truth: there are no “good” or “bad” foods. Fitting your favorite foods into your eating plan is okay and can actually help you stay on track. Depriving yourself of specific foods can only set you up for over-indulging later followed by more guilt and a possible hiatus from your plan. So, ditch the guilt and plan small portions of your favorite foods into your day or week! If you over-do it, remind yourself that it’s what you eat over several days that counts and not one day in particular then forgive yourself and move on.
You’re likely to hear many more diet myths in your lifetime so remember to check the facts before you adopt new habits. Your health care provider, registered dietitian or a credible website can serve as a reliable resource. For more information on healthy eating and weight loss, visit the following sites:
www.catchyourveggies.com
www.mypyramid.gov
Have a Happy and Healthy Day!
Shauna Schultz, RD
Please note: The information in this article is not to be followed as medical advice, diagnosis or treatment. Please consult with your physician or primary health practitioner for information regarding your own personal health and necessary treatments.
