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
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Drinking broth-based soups before you eat can help you feel more full and, thus, eat less.
Myth or Fact: Fact
A study conducted at Penn State University demonstrated that eating foods with a high water content increases one's sense of fullness. Interestingly, drinking water on its own has not been shown to have the same impact. Evidently, water is emptied out of your stomach more quickly than water incorporated into foods you eat, so it doesn't trigger any of the body cues that tell your brain you are full.
Capitalize on the facts: Have a cup of broth-based (no cream!) soup as an appetizer or before you go out. And, if you are still drinking high-calorie juices or sodas, replace them with water. That glass of water may not make you feel more full, but the calories it saves could help the weight come off. And -- bonus -- because water flushes toxins from your body and carries nutrients to your cells, it helps to reduce skin breakouts and minimize under-eye circles.
Next: Calling all carnivores
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If you are on a diet you should avoid red meat at all costs.
Myth or Fact: Myth
You don't have to swear off red meat. Red meat, in moderation, is a great source of protein and iron.
Capitalize on the facts: Choose lean cuts of meat -- sirloin tip, flank steak, extra lean ground beef -- and then trim away all visible fat. And portion control is key. "Try to cut down your red meat intake to once every week and a half," Borden advises. "Your portion should be approximately the size of your palm and the thickness of your palm � not your boyfriend's palm or Shaquille O'Neal's palm!"
Next: If it were only that easy�
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Over-the-counter weight loss products that are labeled "natural" or "herbal" are safe and effective.
Myth or Fact: Myth
This was a gimme, right? Ephedra ring any bells? Just because you can buy something in a health food store doesn't mean it's healthy. Unless and until a product's claims have been evaluated by the FDA, you should be skeptical. And, in any event, it's worth consulting a physician before taking any drugs.
Capitalize on the facts: While there is no magic pill, there are FDA-approved diet drugs and appetite suppressants (over-the-counter and prescription) that, when taken in conjunction with a reduced calorie diet and an exercise plan, can help you lose weight. One example is Alli, an over-the-counter medication approved by the FDA, which blocks fat absorption by about 25 percent. But Alli, like all weight loss drugs, is not recommended or appropriate for all dieters. Again, before taking any drug, you should talk to your doctor.
Next: What's the deal with grams?
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All grams are created equal
Myth or Fact: Myth
Remember the old riddle: What weighs more -- 100 lbs of brick or 100 lbs of feathers? They, of course, weigh the same, but the size of the feather pile would be much bigger than the stack of bricks. That analogy kind of helps when you think of grams of food: a gram of protein has four calories; a gram of carbohydrates also has four calories; but a gram of fat has nine calories.
Capitalize on the facts: The difference in calories per gram is the reason why one food may have way more calories than an identical serving size of another. It's also the reason for the proliferation of low-fat and fat-free products. Limiting the number of grams of fat you consume each day makes it easier to stay in your caloric budget (and your skinny jeans).
Next: It's not (all) your parents' fault
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.
