Nighttime Eating Makes You Fat
Put this diet myth to bed. There's no conclusive proof that
late-night meals cause you to put on weight. What we do know is that too
many calories cause weight gain, and many night eaters do tend to
overeat and choose high-calorie foods. Still, eating right before
bedtime can lead to heartburn and indigestion. So try to stick to
regular -- and earlier -- mealtimes.
Some Sugars Are Worse Than Others
Table sugar, agave, honey, and high-fructose corn syrup contribute
calories (between 48 and 64 a tablespoon). So far, research shows that
our bodies absorb added sugars like high-fructose corn syrup and table
sugar in a similar way. Instead of avoiding one particular kind of
sugar, try to limit added sugars of any kind, like those in soda, candy,
and other sweets.
Coffee Isn't Good for You
This is a recently debunked diet myth. Coffee, when consumed in
moderation (2 to 3 cups daily), is a safe part of a healthy diet and
contributes antioxidant phytochemicals. In fact, research suggests
coffee may help reduce the risk of type 2 diabetes, gallstones,
Parkinson's disease, even some cancers. Keep coffee calories in check,
though. Steer clear of trimmings like cream, sugar, and flavored syrups
The Less Fat You Eat, the Better
Your body needs three nutrients to thrive: protein, carbohydrates,
and fats. Yes, fats! Good-for-you fats found in foods like nuts, seeds,
fish, avocado, olives, and low-fat dairy give you energy, help rebuild
cells, and produce needed hormones. The fats to limit or avoid are
saturated and trans fats, found in foods like butter, high-fat dairy,
red meat, and many processed foods.
Switch to Sea Salt to Reduce Sodium
Think switching to sea salt will save sodium? Sorry, that's a diet
myth, too. By weight, gourmet salts have about the same sodium as plain
old table salt. Add flavor with pepper, herbs, and spices instead.
Besides, we get about 75% of our total salt intake from processed and
prepared foods (not the salt shaker) like soups, condiments, mixes,
cheeses, and canned goods.
Drink More Water to Peel off Pounds
There's no doubt water is vital for your body -- but a weight loss
aid? Not really. If drinking water keeps you away from high-calorie
drinks, it can certainly help you lose weight. But adding more water to
your diet, without changing anything else, makes no difference in
lowering the numbers on your scale.
Avoid Processed Grains
We know whole grains are good for us because they're packed with
fiber, vitamins, minerals, and phytochemicals. That doesn't mean you
need to ditch all processed grains. At times, like when your body is
recovering from an intestinal bug, refined grains may be necessary. And
some processed grains are fortified with folic acid. While whole grains
are the healthier choice, you can make room for some fortified processed
grains, too.
Sugar Makes Kids Hyperactive
This myth is so common it seems impossible that it isn't true. Yet
most research shows sugar doesn't make all kids hyperactive. So why do
kids bounce off the walls at birthday parties? It's not the cake; it's
probably the exciting environment. Still, pay attention to how much
sugar your kids eat. Eating too many sweets leaves little room for
healthier food.
Athletes Need a Ton of Protein
Everyone knows an athlete needs tons of protein to build strength
and muscle, right? Well, not exactly. Most American diets provide plenty
of protein even for athletes. The real secret to boosting athletic
strength and muscle is to get enough calories, focus on intense
training, and get a carb- and protein-containing snack (such as nonfat
chocolate milk) soon after an intense muscle workout. Special powders,
bars, and supplements need not apply!
Too Much Sugar Causes Diabetes
Worried that your love of cake or candy will lead to diabetes? Stop
fretting about this diet myth. If you don't have diabetes, eating sugar
won't cause you to get the disease. What does raise your diabetes risk,
however, is being obese and inactive. So do your body a favor: Cut back
on the empty, sugary calories, and get moving!
Carbs Lead to Weight Gain
Stop believing this diet myth. Not all carbohydrates are bad for
you. But it seems like people lose weight on low-carbohydrate diets,
right? Those diets almost always restrict calories, too, and fewer
calories add up to fewer pounds over time no matter how many of your
calories come from fat, protein, or carbohydrates.
Tips for Spotting Diet Myths
- First, if it sounds too good to be true, it almost definitely is.
- Second, ask yourself, "Who says so?" Is the person making the claim
biased? Are they trying to sell a product? Is the information based on
just one small study?
- There’s no secret ingredient to weight loss or maintenance. We've
known for a long time that eating right and exercising are what matters.
