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5 Myths about Dieting Put to Rest.

There are a lot of tactics and secrets that people swear by when it comes to dieting and nutrition. If you take the time to research the truth behind these “tips” you could be surprised by what you find.

Diet Myth 1:  There are no bad foods, as long as you eat in moderation.

Sure, we are advocates of treating yourself on occasion. However, some foods just have very little nutritional value.  Compare a potato chip to a baked potato and the chip will be seriously lacking.  When you believe there are truly no bad foods and “everything in moderation,” you can open the door to your treat meal turning into your lifestyle.  Further, keeping the bad food around for just that treat meal can end up being your trigger to eat more than you had planned on.  Focus on eating healthy foods and be aware of your trigger foods, and then approach moderation in a sensible manner.

Diet Myth 2:  Only eat when you’re hungry.

As we drive home at boot camp, eat several small meals a day to keep your metabolism burning. Research shows that this is a key to weight-loss success. Further, when you eat healthy food at regular intervals you will be better nourished, think more clearly, and experience fewer mood swings. Skipping meals leads to weight gain as oftentimes you end up eating far greater portions when you do decide to eat. Try keeping track calories in a food journal to see how much food you consume throughout the day.

Diet Myth 3:  It’s more expensive to eat healthy food.

All it takes is a little planning. A study at the Mary Imogene Bassett Research Institute in Cooperstown, N.Y., found that a person who follows a diet of heart healthy whole foods can reduce their grocery bill by up to $8 a week. Granted, not a huge savings, however, that translates to an annual savings of $416 a year for a single person. When grocery shopping, try to swap legumes for meat products; buy less-expensive produce such as apples, oranges, carrots, spinach and cabbage; and purchase healthy whole grains like oatmeal and rice in bulk.

Diet Myth 4: Some diets can destroy cellulite.

Medically speaking, there is no such thing as cellulite. It’s a marketing term that has been applied to fat (found mostly on the thighs), in different degrees in 50 to 90 percent of women, irrespective of clothing size or fitness level. This clumpy fat comes from fat cells stored just under the skin in honeycomb-like structures anchored by bands of connective tissue. The more fat cells forced into each honeycomb, the more puckered the texture.  Since cellulite is just ordinary body fat, there is no unique low carb diet trick or cellulite treatment to remove it. The bottom line? A calorie-controlled diet that consists of whole, healthy foods plus exercise will help you lose fat throughout your body.

Diet Myth 5:  You need fat in your diet to feel full and satisfied.

Fat is the slowest food component to clear the stomach, so for years the assumption was that foods high in fat would slow the digestion process and in turn, keep you feeling full for longer periods of time. Recent research proves the proportion of sugar and fat has little or no difference in satiety ratings. Additionally, fat actually has twice the calories of protein or carbohydrates.

In reality, protein tends to leave people feeling more satisfied than either carbohydrates or fat while fiber and whole grains affect feelings of fullness and satisfaction. To stay full longer, eat healthy foods that are high in fiber, like fruits and veggies and healthy whole grains.

Contributors: http://www.shape.com/print/page/id/2984

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