Weight
Loss and Nutrition Myths Part 3/3
(Re-printed with permission from Weight-control
Information Network)
Myth: Fast foods are always an
unhealthy choice and you should not eat them when dieting.
Fact: Fast foods can be part of a healthy
weight-loss program with a little bit of know-how. Choose salads and grilled foods instead
of fried foods, which are high in fat and calories. Use high-fat, high-calorie toppings,
like full-fat mayonnaise and salad dressings only in small amounts.
Eating fried fast food (like french fries)
or other high-fat foods like chocolate once in a while as a special treat is fine--but try
to split an order with a friend or order a small portion. In small amounts, these foods
can still be part of a healthy eating plan.
Myth: Fish has no fat or
cholesterol.
Fact: Although all fish has some fat and
cholesterol, most fish is lower in saturated fat and cholesterol than beef, pork, chicken,
and turkey. Fish is a good source of protein. Types of fish that are higher in fat (like
salmon, mackerel, sardines, herring, and anchovies) are rich in omega-3 fatty acids. These
fatty acids are being studied because they may be linked to a lower risk for heart
disease. Grilled, baked, or broiled fish (instead of fried) can be part of a healthy
weight-loss plan.
Myth: High-protein/low-carbohydrate
diets are a healthy way to lose weight.
Fact: A high-protein / low-carbohydrate
diet provides most of your calories each day from protein foods (like meat, eggs, and
cheese) and few calories from carbohydrate foods (like breads, pasta, potatoes, fruits,
and vegetables). People often get bored with these diets because they crave the
plant-based foods they are not allowed to have or can have only in very small amounts.
These diets often lack key nutrients found in carbohydrate foods.
Many of these diets allow a lot of food
high in fat, like bacon and cheese. High-fat diets can raise blood cholesterol levels,
which increases a person's risk for heart disease and certain cancers.
High-protein/low-carbohydrate diets may
cause rapid weight loss--but most of it is water weight and lean muscle mass--not fat. You
lose water because your kidneys try to get rid of the excess waste products of protein and
fat, called ketones, that your body makes.
This is not a healthy way to lose weight!
It overworks your kidneys, and can cause dehydration, headaches, and bad breath. It can
also make you feel nauseous, tired, weak, and dizzy. A buildup of ketones in your blood
(called ketosis) can cause your body to produce high levels of uric acid, which is a risk
factor for gout (a painful swelling of the joints) and kidney stones. Ketosis can be very
risky for pregnant women and people with diabetes.
By following a reduced-calorie diet that is
well-balanced between carbohydrates, proteins, and fats, you will still lose
weight--without hurting your body. You will also be more likely to keep the weight off.
Myth: Dairy products are fattening
and unhealthy.
Fact: Dairy products have many nutrients
your body needs. They have calcium to help children grow strong bones and to keep adult
bones strong and healthy. They also have vitamin D to help your body use calcium, and
protein to build muscles and to help organs work properly.
Low-fat and nonfat dairy products are as
nutritious as whole milk dairy products, but they are lower in fat and calories. Choose
low-fat or nonfat milk, cheese, yogurt (frozen or regular), and reduced-fat ice cream.
For people who can't digest lactose (a type
of sugar found in milk and other dairy products), lactose-free dairy products can be used.
These are also good sources of protein and calcium. If you are sensitive to some dairy
foods, you may still be able to eat others, like yogurt, hard cheese, evaporated skim
milk, and buttermilk. Other good sources of calcium are dark leafy vegetables (like
spinach), calcium-fortified juice, bread, and soy products (like tofu), and canned fish
with soft bones (like salmon).
Many people are worried about eating butter
and margarine. Eating a lot of foods high in saturated fat (like butter) has been linked
to high blood cholesterol levels and a greater risk of heart disease. Some research
suggests that high amounts of "trans fat" can also cause high blood cholesterol
levels. Trans fat is found in margarine, and in crackers, cookies, and other snack foods
made with hydrogenated vegetable shortening or oil. Trans fat is formed when vegetable oil
is hardened to become margarine or shortening, a process called "hydrogenation."
More research is needed to find out the effect of trans fat on the risk of heart disease.
Foods high in fat, like butter and margarine, should be used in small amounts.
Myth: Low-fat or no fat means no
calories.
Fact: Remember that most fruits and
vegetables are naturally low in fat and calories. Other low-fat or nonfat foods may still
have a lot of calories. Often these foods will have extra sugar, flour, or starch
thickeners to make them taste better. These ingredients can add calories, which can lead
to weight gain.
A low-fat or nonfat food is usually lower
in calories than the same size portion of the full-fat product. The number of calories
depends on the amount of carbohydrate, protein, and fat in the food. Carbohydrate and
protein have about 4 calories per gram, and fat has more than twice that amount (9
calories per gram).
Myth: "Going vegetarian"
means you are sure to lose weight and be healthier.
Fact: Vegetarian diets can be healthy
because they are often lower in saturated fat and cholesterol and higher in fiber.
Choosing a vegetarian diet with a low fat content can be helpful for weight loss. But
vegetarians--like non-vegetarians--can also make poor food choices, like eating large
amounts of junk (nutritionally empty) foods. Candy, chips, and other high-fat, vegetarian
foods should be eaten in small amounts.
Vegetarian diets need to be as carefully
planned as non-vegetarian diets to make sure they are nutritious. Vegetarian diets can
provide the recommended daily amount of all the key nutrients if you choose foods
carefully. Plants, especially fruits and vegetables, are the main source of nutrients in
vegetarian diets. Some types of vegetarian diets (like those that include eggs and dairy
foods) contain animal sources, while another type (the vegan diet) has no animal foods.
Nutrients normally found in animal products that are not always found in a vegetarian diet
are iron, calcium, vitamin D, vitamin B12, and zinc. Here are some foods that
have these nutrients:
- Iron: cashews, tomato juice, rice, tofu,
lentils, and garbanzo beans (chick peas).
- Calcium: dairy products, fortified soymilk,
fortified orange juice, tofu, kale, and broccoli.
- Vitamin D: fortified milk and soymilk, and
fortified cereals (or a small amount of sunlight).
- Vitamin B12: eggs, dairy
products, and fortified soymilk, cereals, tempeh, and miso. (Tempeh and miso are foods
made from soybeans. They are low in calories and fat and high in protein.)
- Zinc: whole grains (especially the germ and
bran of the grain), eggs, dairy products, nuts, tofu, leafy vegetables (lettuce, spinach,
cabbage), and root vegetables (onions, potatoes, carrots, celery, radishes).
Vegetarians must eat a variety of plant
foods over the course of a day to get enough protein. Those plant foods that have the most
protein are lentils, tofu, nuts, seeds, tempeh, miso, and peas
