Friday, October 15, 2010

Top 5 Nutrition Weight Loss Myths

Most people think nutrition is really confusing, but if you want weight loss, choosing the right diet plan isn't that hard. The most important thing you need to do is match your weight loss diet with your personality and your day-to-day environment. But that brings up conflict with some of the biggest nutrition myths you might have heard about.

Myth #1 - You must eat 6 meals per day for weight loss.
Eating 6 meals per day works for weight loss, but you don't have to do it. You can eat 3 meals per day and still lose fat. The more important matters are the foods you eat, and how much food you eat. If you eat McDonald's six times per day, you will not lose weight.
But if you eat 3 meals per day of whole, natural foods, you will burn belly fat and lose weight quickly. Whole, natural foods include fruits, vegetables, and raw nuts. Add enough protein to your diet and you have a great meal plan, no matter how many times you eat per day. Of course, you must make sure you eat fewer calories than you need.

Myth #2 - You must eat 1 gram of protein per pound of bodyweight.
Bodybuilders have been using this rule forever, but it doesn't fit all people, especially those who need a lot of weight loss. This nutrition tip actually becomes a myth if you are overweight. For example, if you are a 225 pound woman, but 40% body fat, it wouldn't be necessary for you to eat 225 grams of protein. In fact, in rare cases, this could lead to health problems.
In another example, if you are a 325 pound guy, but 35% body fat, this nutrition myth will also over-estimate your need for protein. A better recommendation is 1 gram of protein per pound of lean body weight, but most people will not know this number. So it is easier to stick with basic recommendations. An overweight woman who wants to lose weight should aim for 100-150 grams of protein per day. That will be enough for her needs, and to help control appetite, as protein is very good at that. For a guy, 150-200 grams of protein is a safe, effective range for supporting fat loss.

Myth #3 - Fruit makes you fat.
This myth is ridiculous. Eating fruit does not stop weight loss. Fruit is healthy, and contains a lot of fiber. While it does contain fruit sugars, fruits are not calorie dense compared to muffins and other types of foods, and it would be hard to eat too many calories from fruit. Eating fruit won't stop your weight loss, and it does not make you fat.

Myth #4 - You can eat negative calorie foods for weight loss.
This is such a joke. A negative calorie food is a food that is claimed to require more calories for digestion than the food provides. A classic example people like to use is celery. Unfortunately, it is not true. While it takes some calories to chew and digest celery, it does not take more calories than what the celery provides. I've read articles that claimed bananas, apples, watermelon, and many other fruits and vegetables are negative calorie foods. However, none of this is true. What a myth!

Myth #5 - You can eat all the fat free food you want for weight loss.
Most fat free foods contain a lot of sugar and calories, and it is easy to over-eat these foods. They were very popular for weight loss in the 1990's, and included the classic fat free Snackwells cookies. Unfortunately, many people learned the hard way that these fat free foods were not good for weight loss.
Avoid falling prey to these 5 nutrition myths, and you'll have an easier time with weight loss and making sense of nutrition programs.

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