There is a great deal of misinformation out there especially when it comes to nutrition. The below points are based on scientific research and these facts have been published in peer-reviewed scientific journals.
1. Eating Too Little Protein
When it comes to losing weight, it is important to stick to a clean, healthy eating diet where protein plays a major role. Adding protein to your diet is the easiest and simplest way to lose weight.
Studies show that protein both increases your metabolic rate and helps
reduce appetite . This is due to the fact that more energy is required to metabolize protein and you can end up burning 80 to 100 calories per day. Protein is also more satiating, people who ate 30% of calories from protein ate 441 fewer less calories a day. Protein also tends to fight cravings and reduced the desire for late-night snacking by 50%.
2. Eating too Many Carbs
Reducing the amount of carbohydrates that you eat is a very effective way to lose weight. People who do this tend to notice that their appetite is reduced and they eat fewer calories. Eating a diet low in carbohydrates until you feel full; can make you lose about 2-3 times as much weight as a calorie restricted low-fat diet.
Low carbohydrate diets are extremely beneficial for people who are insulin resistant, obese, have type 2 diabetes or metabolic syndrome. Some of these health issues can literally be reversed by eating a clean diet which is low- carb based.
The types of carbohydrates that you should be eating should be high in fiber and from whole single ingredient foods such as beans. No PROCESSED goods made from refined white flour and sugar.
3. Being on a “Low-Fat” Diet
Interesting feedback from the biggest and most expensive diet study in history, The Women’s Health Initiative, randomized 48,835 women into groups… one ate a low-fat diet, the other group continued eating the standard Western diet.
After 7.5-8 years, there was only a 0.4 kg (1 pound!) difference in weight and there was no reduction in heart disease or cancer.
Many other studies have led to the same conclusion. The truth is, the low-fat diet is a miserable failure. Almost every time it is pitted against another type of diet in a study, it loses.
Even diabetics have been advised to follow this type of diet… the “carb up and shoot up” strategy that benefits no one but the drug companies. It is a simple biochemical fact that carbs raise blood sugar. This keeps the
diabetic patients dependent on blood sugar lowering drugs.
Although low-fat diets may be okay for healthy people, they are a
complete disaster for people with obesity, metabolic syndrome and type
In fact, low-fat diets can adversely affect some key risk factors for metabolic syndrome and heart disease. They can raise triglycerides, lower HDL and increase small, dense LDL particles.
4. Did You Think That Fruit Juices Are Healthy ?
Most fruit juices are fruit flavoured water with a great deal of added sugars. Even 100% fruit juice should be a rare treat as it still spikes your blood sugar levels as all the fiber has been taken out. Whole fruits do contain some sugar but it is bound within the fibrous cell walls, which slows down the release of the sugar into the bloodstream.
Did you know that the sugar content of fruit juice is actually very similar to sugar-sweetened beverages like Coca Cola.
In conclusion it is definitely best to eat the whole fruit and to avoid drinking fruit juices, especially when you are trying to lose weight.
Barbara is a qualified nutritionist offering Health, Nutrition & Lifestyle Counseling. She gives Healthy weight loss advice and promotes the Mediterranean diet. She is the author of the Med Life Diet - creating healthy lifestyle habits and attitudes for life !