Many of us automatically follow certain food and dieting rules, hoping they'll make our weight loss program successful. Many rules are useful, but some are either half-truths or myths. To help you with your weight management goals, here's some of the most common diet rules you should break.
Rule 1: Midnight Snacking Causes Weight Gain-
It's widely believed that nighttime snacking can lead to an increased tendency to gain weight. However, studies show that a midnight snack won't affect weight any more than the same food eaten during the day. The studies suggest that weight gain depends on calorie intake over a 24-hour period, not the time of day when the calories are consumed.
Rule 2: Skipping meals helps you lose weight-
Skipping entire meals will put your body into starvation mode, slow down your metabolism and bring your weight loss to a crawl. It's not necessary to starve to lose weight.
Rule 3: Always eat at the same time every day-
Although consistently eating three meals a day is helpful for successful weight loss, it's not necessary to eat at the same time every day. Only eat when you're hungry, don't force yourself to eat when you're not hungry. Or if you're hungry, don't force yourself to wait to eat until a certain time.
Rule 4: Cut out fattening foods like bread, pasta and nuts to lose weight-
It's not necessary to completely eliminate your favorite high-calorie foods. An occasional treat of a small serving of your old favorite will help you stay motivated and prevent binging later.
Rule 5: All calories have equal value-
Although 3,500 calories are equal to one pound, certain foods offer more nutrients per calorie than others. Fruits, vegetables and whole, unrefined grains offer more nutrition and fill you up faster than 'empty' calorie foods such as sodas, baked goods and fast foods.
REFERENCES:
1. Sullivan EL et al. Evidence in female rhesus monkeys (Macaca mulatta) that nighttime caloric intake is not associated with weight gain. Obes Res 2005 Dec;13(12):2072-80.
2. Gavalas E. The Yoga Minibook for Weight Loss, New York, NY: Simon & Schuster, 2003.
3. Gavalas E. Yogi in the Kitchen, New York, NY: Penguin Putnam Avery, 2005.
Posted by Elaine Gavalas on October 5, 2006 03:07 PM
