41.9% of people in the USA were classified as obese from 2017 to 2020. That was the conclusion of a study by the Centers for Disease Control and Prevention (CDC).
Sedentary lifestyles, stress, and a reliance on fast foods cause us to pile on the pounds. When it comes to losing them again, things can get tricky.
The internet is awash with food myths, diet fads, and even dangerous weight loss products. Healthy eating is key, but how do you sort the wheat from the chaff?
Our guide will help you debunk 10 common dieting myths. Read on and let's go to healthy eating school.
1. Low-Fat Equals Low-Calorie
1 gram of fat contains 9 calories. Compared to 4 calories per gram for carbs and proteins, fats sound like diet killers. But hold on a second.
Healthy fats like those in nuts, avocados, olive oil, and fatty fish, can actually help your diet. Monounsaturated and polyunsaturated fats keep you feeling full and satisfied. They give you steady energy for the day.
Low-fat diet bars and other weight-loss products pack simple carbs into your body. No thank you, we'll stick to the omega-3s.
2. Skip Meals to Lose Weight
Countries with lower obesity rates, like Japan, Vietnam, and China, tend to eat small portions 5 or 6 times a day. In western countries, we tend to split our meals into 3 large plates around 4 hours apart.
Small, frequent meals keep your metabolism pumping and your blood sugar stable. You avoid that dreaded post-lunch slump, and you should find you shed some pounds, too.
3. Gluten-Free Food Myths (or Fads!)
About 1 in 100 people have celiac disease. This is a gluten-triggered autoimmune disease that attacks the small intestine. People without celiac disease should be able to consume gluten without any issues.
Food like wholegrain bread, rye crackers, and oatmeal are excellent for nutrition. Dieting programs like ChiroThin use them to boost weight loss. Eat whole grain on your way to dieting success.
4. All Slimming Pills Are Safe and Effective
In the mid-20th century, weight loss pills contained amphetamine! Even today, the worst slimming pills contain diuretics, stimulants, and unhealthy additives. These can affect both your physical and mental health.
That said, some natural dietary supplements can aid your weight loss program. Ensure you have your doctor's supervision and that all the ingredients are FDA-certified.
5. Say Goodbye to Your Favorite Flavors
Some of the most delicious cuisines in the world are packed with healthy foods. Think Vietnamese pho noodle soup with lean beef or chicken. Get creative with sushi rolls or wow guests with a Mediterranean meze platter.
Got a sweet tooth? Try a healthy dessert to satisfy your cravings.
A new diet is an ideal time to hone your cooking skills. Learn delicious recipes from each continent and build a collection of your favorites.
6. All Carbs Are Evil
Your body turns simple carbs like white bread, pastry, and white rice into glucose fast. This causes a spike in your blood sugar, then a crash. You get fast energy, then you feel tired and grumpy.
Blood sugar spikes are a great way to gain fat too. Your body thinks it has more than enough energy; it stores the excess as you guessed it, fat!
Complex carbs like wholegrain bread, brown rice, and oats give you slow-burning energy. You avoid blood sugar spikes and feel fuller for longer.
7. Stop Snacking to Slim Down
All snacks are not created equal. Chocolate bars, candy, and doughnuts go to your hips. But what about fruit, vegetables, and high-protein snacks?
Healthy snacks keep your blood sugar steady. Choose complex carbs, proteins, and even healthy fats to boost your satiety. Red pepper hummus and crunchy carrot sticks, anyone?
8. Crash Diets Burn More Fat
Starving yourself puts your body into survival mode. Your stress levels rise and your mood plummets. Your body burns fat and turns glycogen into glucose to survive.
What happens when you eat again? By starving yourself, you have told your body it needs to store any new energy you take in. This gives you an emergency energy supply for the future, but also widens your waistline.
9. Healthy Foods Cost the Earth
Healthy foods like legumes, brown rice, and even chicken cost less than you think. Buy lentils, beans, and chickpeas dry, then soak and boil them. Buy your chicken in bulk and frozen, then prep your week's meals in advance.
Meal prepping saves you time, money, and pounds. Think about it, you get in late from work with nothing ready to eat. You might head for the takeaway, but with meal prep, you will have healthy meals ready to go.
Set aside an hour or two each week to batch-cook your meals. You might save on your energy bill, too.
10. Late-Night Meals Are No-Gos
It is a myth that you stop burning calories while you sleep. Your body needs calories for repair and rejuvenation. Going to bed hungry can raise your stress levels and deprive you of rest.
High-protein foods like fat-free Greek yogurt are an ideal choice an hour before bed. The protein will keep your blood sugar stable while you sleep.
Avoid spicy foods, sugar, and diuretics. These can make you restless and need to go to the toilet at night. Caffeine and alcohol are sworn enemies of sleep, too!
Ditch the Myths and Tip the Scales in Your Favor
We hope our guide to food myths helps you meet your weight loss goals. There is no substitute for healthy eating and regular exercise. But who says your routine needs to be bland and boring?
ChiroThin is a doctor-supervised weight loss program designed to match your needs. We check your medical history, blood pressure, and body mass index (BMI) before you start. Our 6-week program puts you first, always.
An active lifestyle, a balanced diet, and optimized nutrition are at the heart of our program. There are no tasteless meals here. Our low glycemic, anti-inflammatory diet will keep you full and feeling your best.
Are you ready to get started on the path to a healthier you? Call us now to schedule your consultation: 402-480-6680.