Diet Myths Revealed

Diet Facts and Fiction

You don't need to look far inside a glossy magazine, on the TV and on the Internet to find a lot of crazy dieting tips and fads. It can all get very confusing. After all, what's a girl to do when faced with the latest slimming book telling you to avoid fat and then a celeb DVD promising weight loss advice by avoiding carbs?

With all the conflicting information, knowing what a 'healthy diet' is really does become a nightmare when foods are randomly labelled 'good' and 'bad'. So, to help take away the stress of healthy dieting, we've put together 6 real tips compiled by a top personal trainer and nutritionist. Enjoy putting the diet myths to bed once and for all.....

Myth 1: The more you reduce calories, the faster you'll drop the lbs

Unfortunately, it's true that calories do count when it comes to losing weight and to melt away fat it's essential to create a 'calorie deficit' (in simple terms burn more calories than you eat). In general it's best to do this on a daily basis, but most essential is creating a calorie deficit every week (so if you're 'naughty' at the weekend, you can still create a calorie deficit over the next few days). However, more is not better if you cut your calories excessively - for two key reasons.

First of all, a low calorie intake over a sustained period of time can reduce your metabolism, meaning you may burn less calories, making it progressively harder to drop the lbs. Secondly, 'starving yourself' every day will eventually mean you start losing body tone as your body uses your muscle tissue for energy; a big 'no no' unless you want a gaunt and unhealthy body. So, what's the solution? Firstly, don't cut your calories lower than 1200 calories per day; most women slim quickly on a 1200-1500 diet. Secondly, make sure you eat a diet that's rich in lean protein to support your body tone - including lean meat, chicken breast, fish, Sculptress or Definity. Fruits and vegetables are also important as they contain more nutrients compared to refined foods but less calories.

Myth 2: There are some amazing "fat burning" foods like celery that melt fat from your problem areas.

It's a woman's dream - but sadly it's mostly a myth. There aren't really any foods that we can eat to make us enviably slim and toned without any hard work, so it's best to skip anything that sounds too good to be true. The good news is there are some food types and nutrients that do support an effective weight loss plan. Most importantly, protein rich foods are proven to reduce cravings and reduce the amount of food eaten later in the day (brilliant if you often find yourself nibbling or never feel satisfied after a meal).

Secondly, nutrients like green tea and caffeine contained in a product like Sculptress capsules/shakes have been found to help burn fat and boost metabolism when combined with exercise. So, while 'fat burning foods' are really a myth, by eating a protein rich diet and combining it with a research-blended product like Sculptress, you can help boost your metabolism, curb hunger and burn body fat effectively if you exercise regularly.

Myth 3: You can eat as much low fat and fat free food as you like and lose weight

This is one of the ultimate dieting myths. Although some low fat foods contain less calories than their full fat counterparts, many of them are packed with added sugar. Worse still, some fat free products are complete junk food such as fat free biscuits! However, there are some healthy low fat foods out there such as low fat diary products like cottage cheese, so not all low fat options are bad. What's more, some fat-rich foods like olive oil, avocados, nuts and oily fish contain very beneficial fats which are important for optimal health. In reality, it's all about choosing unprocessed foods and eating sensible portion sizes, regardless of their fat content.

Myth 4: Skipping meals is the best way to lose weight.

There are many ways to lose weight but studies do suggest that women who miss breakfast and only eat 1-2 times during the day tend to pile on excess lbs more so than those of us who graze on healthy snacks and small meals 4-6 times during the day. This suggests that skipping meals to lose weight is a bit of a myth. There are several reasons why skipping meals can lead to poor slimming results - most notably is the fact that most women get so hungry that they over-eat when they do finally give into their cravings. It's no surprise that women who eat small meals/snacks every 2-4 hours find it easier to manage their appetite and calorie intake in the long-term. For example, an effective plan may be a balanced breakfast, lunch and dinner, plus Sculptress shake or bar as mid-morning and afternoon snack.

Myth 5: Carbohydrates pile on the fat

Carbohydrates (like protein and fat) don't make you pile on the lbs per se. In truth - excess calories eaten over a number of weeks and months make us fat! So, it's absolutely fine to include carbs in your diet, as long as you create an over-all calorie deficit. Most women do best in the long-term when they have a balanced intake of carbs, protein and fat, because it means that no food is really 'off-limits' in moderation. However, there are a couple of things to bear in mind.

Firstly, processed carbs don't contain much fibre and can be packed with sugar, meaning they can make your cravings worse. In addition, sugary food or excessive portions of carbs really can make it harder to lose weight - so stick to balanced servings of unprocessed carbs like wholegrain pasta, basmati rice, fruit and grainy bread. Combining carbs with proteins and healthy fats can also help to slow their digestion and reduce their GI. The take home message for us girls? Healthy carbs are fine in moderation.

Myth 6: To lose weight you must avoid fat.

We're ending with one of the biggest dieting myths. Many women opt to remove all fat containing foods when trying to lose weight and firm-up. However, while cutting processed and excess fat will help control calories and boost health, the right kind of fats are actually essential for successful weight loss. What's more, healthy fats are vital for health, dewy skin and well being. Fats such as olive oil, nuts, avocados and especially omega-3 from oily fish have a host of benefits including faster fat loss, less cravings, firmer muscle tone and a reduced risk of cardiovascular disease. A high-quality fatty acid blend such as Finesse Omega takes the stress out of getting you most important good fats when slimming down or toning up. Here's a simple 1 day example of how to eat good fats when slimming, toning or simply being healthy:

1 handful of chopped nuts sprinkled on yoghurt at breakfast time
4 Finesse Omega capsules or 1 serving oily fish with lunch
1 tbs home-made virgin olive oil dressing on your salad/veg at dinner

We hope we've dispelled so of the biggest dieting myths to help you start slimming quickly - while binning all the faddy books and glossy magazines!