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Monday, June 29, 2020

Diet "Rules" You Can Break Immediately

There are actually diet rules out there that are meant to be broken. Yes, many dated diet guidelines and myths have been seriously challenged -- if not debunked -- over the last number of years. You’ve probably heard some or all of these silly rules before, but many experts have "weighed-in" on the worthiness of these supposed truisms - most of which won't help you lose weight or make your dieting any easier.

1. "Eating at night will pile on the pounds."
- While it's true that a heavy breakfast is far preferable to a huge dinner, the total calories you consume over a 24-hour period or over a week is what causes you to gain weight. Eating a box of donuts in the morning won't be much less detrimental to your dieting than if you ate them in the evening. You're still eating a box of donuts, in additional to whatever else you might be eating throughout the day.

2. "It's best to eat at the same times every day."
- Eat when you're hungry, and not when the clock says it's time to eat.

3. "Dieting with a buddy always makes weight loss easier." 
- Common goals may pay off but weight loss needs to be primarily a personal journey. You don't want to become too dependent on someone else for support. Besides, no one else can "make" weight loss easier for you, and furthermore, it's almost impossible for two people to lose weight at the exact same rate -- even if you're both doing the very same things to try to lose it.

4. "Choose eating fats over proteins or carbs, because dietary fat keeps you feeling full longer, so you'll eat less." 
- Fat does take longer to digest, but it will not help you control your appetite. Foods likely to fight off hunger the longest are protein foods, followed by carbohydrates, then fats.

5. "When you blow your diet, you might as well wait until the next day to get back on track."
- Nothing could be further from the truth; always try to get right back on track with your next meal.

6. "Refusing food at a party or when visiting is rude."
- Turning down food that you know will derail your diet is socially acceptable.

7. "Skipping a meal every now and then will help you lose."
- Skipping a meal means you will be so hungry at the next meal that you are likely to overeat. This can also eventually lead to a slowdown of your metabolism.

8. "Bread is fattening, nuts are fattening, pasta is fattening."
- Whole-wheat bread or pasta is a great source of nutrients, and it won't make you gain weight more than any other food with the same number of calories. And remember, complex carbohydrates are far preferable to things made with refined (white) flour.

9. "All calories are equal."
- Recognize you'll get more nutrients from a 100-calorie apple than from a 100-calorie portion of white bread. Choose healthier items if you are losing weight, or trying to control your hunger.

10. "If you don't clean your plate, you're wasting food."
- If you just don't feel right leaving the table until you've cleaned your plate, underestimate your hunger and put less food on your plate to begin with, or else you may end up overeating.

I distinctly remember hearing the parroting of some of the above myths from certain people...who had pretty obvious weight problems. Keep that in mind the next time you hear any of those listed utterances from people regarding weight loss. They may talk the talk, but when you look at the condition of their bodies, do they look like they walk the walk? Are their own words working for them, or not so much?

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