It's not when you eat, it's what (and how much) you eat. The reason some diets suggest you close the kitchen after enjoying the early-bird special is that people have a tendency to overeat at night, especially if they have skipped a meal during the day. "If you are finding yourself bingeing at night, chances are you are not eating anywhere near enough good calories during the day," says Borden.
Capitalize on the facts: You can eat at night, just watch what's on the menu. Borden recommends a light meal or a protein shake with water, berries and some fat: "I love UDO's OIL 3, 6, 9 blend. It's a mix of wonderful omega and nut oils that will help satiate your hunger. Not to mention help your skin, lean muscle tissue and digestion." Can't live in a world where nighttime doesn't include a bowl of something sweet or a bag of salty snacks? Try substituting fat-free yogurt or whole grain cereals with skim milk for the ice cream, and baked chips and salsa or one of those 100-calorie snack packs of crackers for the cheese doodles. Just don't over-indulge.
Mindless eating is a real danger of nighttime eating; so try not to eat in front of the TV and be wary of food-goggling (over-eating under the influence of cocktails).
Next: Counting calories
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A calorie is a calorie is a calorie.
Myth or Fact: Myth
You gain weight when you consume more calories than your body burns. And yet, not all calories are the same. It's really the good carb/bad carb distinction. "Bad carbohydrates (refined simple sugars) are rapidly digested and absorbed into the bloodstream," celebrity nutritionist Paula Simpson explains. "If there is a high concentration of blood sugars (hyperglycemia), then [the excess sugars] can be stored as fat." The fiber in good carbohydrates helps slow down the rate of digestion, controlling blood sugar levels, which results in a longer window of time during which the body can burn the calories from those good carbohydrates before the excess is stored as fat.
Capitalize on the facts: Eat more complex carbohydrates -- fruits, vegetables and whole grains -- and try to avoid simple sugars like candy and soda and any of the "white" foods like regular pasta, potatoes and bread. Need another reason to choose good carbs over bad? Simpson points out that the fluctuations in blood sugar levels caused by the rapid digestion of simple carbohydrates can make you feel tired and can mess with your appetite control regulation. That can't be good for those of us who already feel like our appetites are out of control.
Next: Drink up
There is a lot of information out there about weight loss diets and exercises -- perhaps too much -- especially since a lot of it is conflicting. In the news, one week protein is king; the next, carbs have ascended the throne. In the supermarket checkout line every magazine's cover suggests that the solution to your weight loss woes is to be found in its pages. At the gym, well, of course, everyone's an expert.
So, what do you think? Do you know your weight loss stuff? Or could you be sabotaging your own weight loss and diet goals?
Some weight loss diet myths are ridiculous constructs we make up ourselves simply because we want to believe them. Ever find yourself not "counting" those pieces from broken cookies, the mac and cheese scarfed off of your kid's plate or anything you eat while standing up as having any caloric value whatsoever? Mmm-hmm. Join the club.
But what if what you actually believe to be fact is also a fantasy? We asked fitness and lifestyle consultant Ashley Borden and celebrity nutritionist Paula Simpson to help us wade through some of the dizzying information that's out there. We'll help you separate myth from fact and, better still, help you capitalize on the facts as you pursue your weight loss goals.
