DIETING MYTHS6

And the Real Facts Behind Them

MYTH #1

C O M P A N Y . C O M

I T ' S M O R E E X P E N S I V ET O E A T H E A L T H Y

F O O D .

THE FACTSWith a little planning, eating healthy foods can actually cost

less than shelling out for typical fast-food fare. Are you

surprised? A study at the Mary Imogene Bassett Research

Institute in Cooperstown, N.Y., found that a person who

follows a diet of heart healthy whole foods can reduce her

grocery bill by up to $8 a week. That translates to an annual

savings of $416 a year for a single person.

Pound for pound, a balanced healthy diet with health-

boosting whole foods is a lot cheaper than a fast-food diet. To

help pare down your grocery bill, swap legumes for meat

products; buy less-expensive produce such as apples,

oranges, carrots, spinach and cabbage; and purchase

healthy whole grains like oatmeal and rice in bulk.

MYTH #2

C O M P A N Y . C O M

C A R B S A R E B A D !

THE FACTSThis myth is based on only one part of the carbohydrate

family, simple or refined carbohydrates—sugar, juices and

starches such as white rice, white bread, potatoes and pasta.

Complex carbs such as fruits, veggies and whole grains are

great energy sources and you can eat more without adding a

lot of calories. The high fiber content of complex carbs will

make you feel more satisfied and not leave you with craving

more the way simple carbs do.

The real problem comes when you combine fat and refined

or simple carbs—this combination sends out major signals to

your body to store fat. It causes a big increase in blood sugar,

which increases the production of insulin, which tells your

body to store fat in your cells. So, enjoy high-fiber fruits,

vegetables and whole grains. Go easy on packaged foods,

soda and fruit juices, pasta and bread, potatoes and white

rice.

MYTH #3

C O M P A N Y . C O M

C E R T A I N F O O D S , S U C HA S G R A P E F R U I T ,

C E L E R Y O R C A B B A G ES O U P C A N B U R N F A T .

THE FACTSIt is believed that fat burning foods speed up the metabolism

and promote faster weight loss. This claim is false. Any meal

in general provides you with a temporary boost in

metabolism due to the thermic effect of food. This is

especially true in the context of a mixed diet, where the

differences among foods are very minimal to be noticed.The

truth is that no foods can burn fat. Some foods with caffeine

may speed up your metabolism (the way your body uses

energy, or calories) for a very short time, but they do not

cause weight loss.

Rule of thumb: Losing weight requires you to burn more

calories than you consume. So rather than focusing on

specific foods, focus on combining a healthful diet with

regular exercise.

MYTH #4

C O M P A N Y . C O M

E X E R C I S E T U R N S F A TI N T O M U S C L E .

THE FACTSFat and muscle tissue are composed of two entirely different

types of cells. You burn fat and build muscle. You can lose

one and gain another, but fat can never turn into muscle.

Maintaining a healthful diet and getting regular exercise

with cardio can support fat burn; however, it's important to

also remember to help build muscle through activities like

weight training. In fact, while fat cannot turn into muscle,

building muscle through weight training can help you burn

fat more efficiently. Muscle requires more energy for your

body to maintain, so increasing your muscle mass can speed

up your metabolism and help you burn fat and keep it off.

MYTH #5

C O M P A N Y . C O M

E A T I N G L A T E I N T H EE V E N I N G W I L L M A K E

Y O U F A T .

THE FACTSThis myth originated because many people eat a lot of

snacks and junk food at night before bed, and eating extra

calories adds extra pounds. Sure, you may feel better if you

don’t go to bed with half-digested pizza in your stomach. But,

calories are calories, whether you eat them in the morning, at

noon or at night.

But let's face it, healthful eating usually doesn't happen after

10pm. In the International Journal of Obesity study,

nighttime eaters participated in more binge-eating

behaviors than those who didn’t eat after dinner. And

according to board-certified bariatric physician Dr. Caroline

Cederquist, author of 'The MD Factor Diet', "At midnight,

people will rarely make chicken and salad. They will eat ice

cream or chips, the high-fat or high-sugar foods that our

bodies store so effectively as fat.”

MYTH #6

C O M P A N Y . C O M

S K I P P I N G M E A L S I S AG O O D W A Y T O L O S E

W E I G H T .

THE FACTSStudies show that people who skip breakfast and eat fewer

times during the day tend to be heavier than people who eat

a healthy breakfast and eat four or five times a day. This may

be because people who skip meals tend to feel hungrier later

on, and eat more than they normally would. It may also be

that eating many small meals throughout the day helps

people control their appetites.

It has also been shown that eating small meals throughout

the day keeps your metabolism constantly working,

encouraging increased calorie burning throughout the day.

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