5 Diet Myths Unveiled

You have decided that the time has come to start losing some weight. But what is the best way to shed those unwanted pounds? Unfortunately there are so many weight loss programs and diet tips that it can all seem a little overwhelming, and some what confusing. In this article I will unveil 5 common diet myths.

1. When dining out, your healthiest choice is to order a salad.

Unfortunately salads are not always the healthiest choice on the menu when you are trying to lose weight. Often your salad will be served up with all of the little extras such as cheese, bacon, ham, croutons, mayonnaise and creamy salad dressings. Your supposedly healthy salad could possibly contain more calories than a fast food restaurant hamburger. These little "extras" are the perpetrators that will turn your healthy salad choice into a calorie laden nightmare.

For a low calorie, nutritional salad, choose plenty of leafy greens, a large variety of vegetables, lean proteins such as grilled chicken, lean beef, shrimp, salmon, tuna, eggs, chickpeas, and black beans. Remember to leave out the fried foods and croutons and always ask for your salad dressing in a side dish.

2. Organic foods will help you lose weight faster.

It has been proven that organic foods are indeed a healthy choice because they are free from preservatives, hormones and harmful chemicals used in pesticides. There is scientific evidence to demonstrate that organic foods are more nutritious and beneficial to our health. However, when it comes to weight loss, organic foods do not have fewer calories than non-organic foods. The protein, carbohydrate and fat count are the same in both organic and non-organic foods. So when it comes to losing weight, organic foods are not necessarily going to achieve a faster result.

3. Always buy "low fat," "non fat," or "fat free" foods when dieting.

It seems to go without saying that to lose weight you should buy foods that are low fat, non fat and fat free. Just because a product claims to be "low fat" does not mean that it is low in calories. To enhance the flavour and texture, these low fat products have added sugar, flavours and starchy thickeners. More often than not the products claiming to be low fat have more calories than the regular items on the shelf. So although you are not getting the calories from fat, the sugar and other hidden ingredients are more than making up for it. Be wise when shopping and always check the labels to see exactly where your calories are coming from.

4. Consume a low calorie diet.

The first thing that people do when they want to lose weight is to go on a low calorie diet, it seems only natural. If you want to lose weight you need to reduce the number of calories you eat, right! But be careful, if you reduce your calories too much you will end up losing muscle mass which leads to lower metabolism.

Tracy Mann, an associate professor of psychology from the University of Minnesota, published a report that examined 31 studies of long-term diets which averaged 1200 calories per day. It was discovered that most of the subjects gained the weight back again within 4-5 years. Professor Mann was quoted in saying "Psychologically, it's difficult for people to adhere to strict diets over a long period because they feel deprived and hungry."

When finding how many calories your body requires to lose weight, you will need to determine your starting weight and daily activity level. Then you can work out your daily caloric needs. Do not drop your calories too low as it will be difficult to stick to and you will find yourself quitting before you have reached your goal. Remember, this is not just about losing weight but adapting to a healthy lifestyle. Do not just cut down on your food that you currently eat. Your main goal is to create healthy eating habits by choosing lean proteins, whole grains and plenty of vegetables and fruits. A good idea would be to consult with a nutritionist to assist you in creating a healthy diet and lifestyle plan.

5. Do not snack in between meals.

Studies have shown that snacking in between meals can actually increase your weight loss, not hinder it. Having said that, the type of snacks that you eat are very important. Things like potato chips, cookies or cakes should of course be eliminated from your diet if your plan is to lose weight. Healthy snack choices should include fruit, vegetables, yoghurt, reduced fat cheese or cottage cheese, rice cakes and nuts. Consuming healthy snacks in between meals will prevent you from overeating at meal times, reduce your hunger pangs, boost your metabolism and will maintain your energy levels throughout the day. It is not so much a matter of how many calories were consumed at each meal, but rather how many calories were consumed for the day as a total.

There are many dieting theories so it is important to look into what you read first before starting any diet. Losing weight should not just be about low calorie, crash dieting. Losing weight permanently and safely is all about changing your old bad habits and creating a new healthy lifestyle.