Many live to eat and most of the time are concerned about when to eat, what to eat, how much to eat and how much physical activity to perform to stay healthy. With so much varieties to choose from, it is hard to decide what to do and what information you can trust. The information given below might help you make appropriate food choices and changes to your physical activity habits to improve your lifestyle and reach/maintain a healthy weight.
Myth: Redeem yourself free of all your favorite foods
Fact: There is no rule stating that you need to forego all your favorite foods when you want to lose weight. Small quantities of your favorite high-calorie foods can be included in your weight-loss plan. All you have to do is, keep note of the total amount of calories you consume for the day. In order to lose weight, you must burn more calories than what you consume through food and beverages.
Myth: Grain products such as bread, pasta and rice are fattening. Please avoid them when trying to lose weight.
Fact: Grains are not hopeless foods that contribute only empty calories, but substituting them with whole grains is more nutritious and helps you feel fuller for longer time periods. Dietary guidelines recommend making half your grains as whole grains as these are loaded with nutrients such as iron, fiber and many others. Include brown rice, whole-wheat bread, cereal and pasta in your daily meal plan.
Myth: Gluten-free foods help you to eat healthier
Fact: This is completely a myth and there is no need to eat gluten-free food unless you are allergic to gluten or have celiac disease. Gluten is a protein found in wheat, barley and rye grains. If you go on a gluten-free diet without having gluten allergy, you would be missing some of the important nutrients such as fiber, vitamins and minerals needed by the body. A gluten-free diet is not a weight-loss diet and does not help an individual lose weight.
Myth: Never touch any fats if you want to lose weight.
Fact: You need not avoid all fats if you want to lose weight or become healthy. Fats are also like other essential nutrients that are needed by the human body and should be an indispensable part of a healthy diet plan. The only restriction here is that fats contain higher number of calories than other food groups and hence, must be taken in limited quantities. If you are on a weight-loss program, try consuming small amounts of food with healthy fats such as avocados, olives or nuts. You can also replace whole-fat milk or cheese with low-fat versions.
Myth: Dairy products are fattening and unhealthy.
Fact: Dairy products are an important food group and avoiding them is going to cause nutritional deficiencies. They contain proteins your body needs to help organs work well and also contain calcium needed for strong bones. Milk and yogurt, the most commonly consumed dairy products, contain vitamin D to help your body utilize calcium. Choose low-fat or fat-free dairy products that contain lesser calories.
Myth: Following a vegetarian diet helps you lose weight.
Fact: Even certain research shows that a healthy vegetarian eating plan or a dietary plan that mostly contain foods from plants are linked to lower levels of obesity, lower blood pressure and a reduced risk of heart disease. Weight loss happens only when you reduce the total amount of calories you consume, vegetarian or not. Some vegetarians may consume foods high in calories, fats and sugar that might lead to weight gain.
No food is bad. It all depends on how much you take. If you want to lose weight healthily, you need to follow a balanced dietary weight loss plan that includes foods from all food groups in the right proportion. To get such a diet plan, please visit a reputed nutritionist/dietitian at www.firsteatright.com.
AVOID FRAUD. EAT SMART.
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Dietitian & Nutritionist Dr. Nafeesa Imteyaz.