Diet Myths, Facts and Tips. By Dietitian, Juliette Kellow BSc RDOur Diet Myths & Tips include . But there’s actually no proof that healthy carb- rich foods are more likely to make us gain weight than any other food. Ultimately, it’s an excess of calories that makes us pile on the pounds – and it really doesn’t matter where those extra calories come from. In fact, more often than not, it’s the fat we add to carbs that boosts the calorie content, such as butter on toast, creamy sauces with pasta and frying potatoes to make chips. Read our latest Review of Low Carb Diets. 5 Facts You MUST Understand if You Are Ever Going to Lose Your Belly Fat and Get Six Pack Abs 1. Many so-called "health foods" are actually cleverly disguised junk. Dependence on packaged food and lack of exercise has almost become the norm of today. Here is a diet plan to reduce belly fat that can help you stay in shape. Diet Tips. Go for high- fibre carbs such as brown rice, wholemeal bread, jacket potatoes and wholewheat pasta. They contain more fibre than the . Don’t add too much extra fat to them though, for example, serve pasta with a tomato- based sauce and top jacket spuds with cottage cheese. Diet Myth. In reality though, it’s not eating in the evening that stops you losing weight. In fact, it’s consuming too many calories throughout the day that will be your dieting downfall! Providing you eat less calories than you burn each day you’ll lose weight, regardless of when you consume those calories. Diet Tips. Get into the habit of planning ahead and always make sure you have enough calories left for dinner and any snacks you want during the evening. The only thing that will stop you losing weight is if the calories in your evening meal added to the calories you've eaten during the day equal more than the calories you've burned during the day. Diet Myth. And it does seem there may be a genetic link – but only in a small number of people. As a result, most experts agree that while genes may have a part to play, they still don’t explain the recent rapid increase in obesity that’s been seen in the Western world. They believe that while we might inherit . Over time, this will result in weight loss. The key is to follow a moderately restricted diet rather than an extreme diet that bans favourite foods, only allows a limited number of foods or is so low in calories it leaves you feeling hungry. You’ll be far more likely to . To lose 1lb of fat, you need to burn 3,5. Diet Myth. As well as being good sources of protein, zinc and some B vitamins, dairy products are packed with calcium, a mineral that helps to build strong, healthy bones – and the stronger bones are, the less likely you’ll be to suffer from the bone- thinning disease, osteoporosis, in later life. Dairy products don’t have to be . In fact, skimmed and semi- skimmed milks actually contain slightly more calcium than full- fat milk. But best of all, research shows that low- fat dairy products can help us to lose weight thanks to the calcium they contain. Diet Tips. If you want to lose weight, choose low- fat dairy products – aim for three servings each day such as a glass of skimmed milk, 1 small pot of low- fat yoghurt and a matchbox- sized piece of reduced- fat cheese. Diet Myth. However, experts suggest that less than 0. Quick Tips to Get Started on The Wild Diet. Here’s how to get started now on The Wild Diet. Eat as many green and colorful veggies as you’d like – they should. Dietitian, Juliette Kellow uncovers the diet myths, reveals the diet facts and gives her tips for a healthy weight loss diet. Practical tips to help you cut down on the amount of fat in your diet, including saturated fat. Low-fat diets involve the reduction of the percentage of fat in one's diet. Calorie consumption is reduced because less fat is consumed. Diets of this type include. A new diet plan called the Zero Belly Diet is showing to how to lose belly fat with healthy eating and weight loss tips. From taking a walk before breakfast to. The Anti-Bloat Diet: Dietary Tips for Reducing Bloating. Abdominal bloating (ascites in medical jargon) is a condition in which the abdomen appears full and tight. Support for the idea that weight gain – or difficulty in losing weight – is caused by a wheat intolerance stems mainly from people who’ve followed a wheat- free diet and found they’ve lost weight as a result. Unsurprisingly though, most experts believe any weight loss that occurs is due to a reduction in calories and fat, thanks to cutting out not just bread, pasta and many cereals, but also biscuits, cakes, pastries, pizza, puddings and processed foods such as battered fish or breaded chicken. In other words, if you stop eating wheat, you also de- junk your diet and fill up on healthier and lower- calorie alternatives such as fruit, veg, lean meat, fish and low- fat dairy products. Diet Tips. Don’t just cut out wheat on a whim. If you really believe you are intolerant to wheat, keep a food and symptoms diary to see if there’s any connection with what you eat and the symptoms you suffer with – then see your GP for a proper diagnosis. In the meantime, cutting down on high- fat, processed wheat products will certainly help you lose weight. Instead, choose high- fibre wheat products such as wholegrain breakfast cereals, Granary bread and wholewheat pasta. Diet Myth. Frozen or canned fruit and veg are often packaged within hours of being picked so they don’t lose many nutrients. On the other hand, fresh fruit and veg can sometimes lose many of their vitamins if they’ve travelled long distances and are stored for days on end before reaching the supermarket shelves. Diet Tips. Regardless of whether you buy fresh, frozen or canned fruit and veg, aim for five different servings each day – they all count! But look for canned veg that are in unsalted, unsweetened water, and fruit that’s in juice rather than syrup. Diet Myth. To start with, ordinary margarines contain just as much fat and as many calories as butter and so offer no real slimming benefits. Worse still, they may also contain hydrogenated vegetable oils, which create trans fats – and these are thought to be as harmful to our heart health as saturates. Ironically, it’s the processing of pure vegetable oils – a good source of heart- friendly polyunsaturates – that creates these trans fats! In the meantime, low- fat or reduced- fat spreads contain less fat and fewer calories than butter or ordinary margarines, making them a better choice if you’re counting calories – but they may still contain hydrogenated fats. Diet Tips. If you like the taste of butter there’s no reason why you can’t include it in your diet, providing you count the calories. Leave it out of the fridge so you can spread it thinly and use it on just one slice of bread when you make a sandwich so you get all the taste but half the calories. If you’re worried about the trans fat content of margarines and low- fat spreads, you’ll need to scour the ingredients list for hydrogenated fats or hydrogenated vegetable oils. If a product contains either, it will almost certainly contain trans fat. Bottom line: if you’re trying to lose weight, whether you choose butter, margarine or low- fat spread, you should use them sparingly as they’re all high in total fat. Diet Myth. For example, pork has dropped from being 3. Meanwhile, lean beef is now as low as 5% fat and lamb, 8% fat. Better still, while most of us think that red meat is packed with artery- clogging saturates, around half the fat in red meat is actually heart- healthy monounsaturates. In particular, red meat contains oleic acid, the same type of fat that’s found in olive oil. Added to this, red meat is packed with a wide range of vitamins and minerals, especially iron. Around 4. 0% of women aged between 1. Diet Tips. Choose lean cuts of meat, trim off any visible fat before cooking and opt for cooking methods that don’t require extra fat to be added, such as grilling, griddling or dry roasting. This will help to keep fat intakes really low, while ensuring you benefit from all the nutrients in red meat. Diet Myth. But if you fancy a sweet treat, check out the nutrition information first before spending your calories on a cereal bar. You might find smaller chocolate bars such as a Ripple, a Flake, a Cr. But if they’re not properly planned, more often than not, they’re equally high in fat and calories as a meat- eaters diet. It’s just as easy for vegetarian diets to include fatty and sugary foods such as chips, crisps, cakes, sweets, chocolate, biscuits and fried foods! Diet Tips. Whether you eat meat or follow a vegetarian diet, it’s important to stick to your daily calorie allowance and follow healthy eating guidelines: base meals on high- fibre, starchy foods; fill up on five fruit and veg each day; choose low- fat dairy products; include low- fat sources of protein in your diet such as beans, eggs (if you eat them) and soya; and keep fatty and sugary foods to a minimum. Diet Myth. In fact, some low- fat products may actually be higher in calories than standard products, thanks to them containing extra sugars and thickeners to boost the flavour and texture. Some people also mistakenly believe they can eat more if they’re choosing low- fat products. But this is rarely the case. In reality, two low- fat biscuits, for example, will probably contain more calories than one standard biccie! Diet Tips. Always check the calorie content of low- fat foods, especially for things like cakes, biscuits, crisps, ice creams and ready meals. Reducing the amount of fat and calories you eat is the basis of a low-fat diet. Find out more at WebMD. You might be surprised to find that there’s little difference in the calorie content when compared to the standard product. Don’t be fooled by foods that claim to be a certain percentage fat- free either. If a product says it’s 9. Diet Myth. It’s actually higher in calories than sugar making it a less appealing option for slimmers – 1tsp of honey contains 2. Plus it’s just as likely to cause tooth decay. Nevertheless, the darker varieties contain good amounts of naturally- occurring plant chemicals called flavonoids, which act as antioxidants and may help to lower the risk of heart disease. Diet Tips. If you like honey, use it in small amounts. Opting for runny honey means you’ll be able to spread it more thinly on toast and therefore keep calories down. Diet Myth. They considerably boost the calorie, fat and salt content of salads, but add few vitamins and minerals, making them a poor choice for slimmers. And while cheese and nuts contain more nutrients, they can still add a lot of calories to a salad! Diet Tips. Always read the menu carefully. To keep calories down, look for salads made with beans, grilled chicken, tuna, prawns or egg and ask for the dressing to come on the side so that you can choose how much – or how little – you want to add. And if all the salads look packed with high- calorie ingredients, you might be better off opting for the steak and fries after all! Diet Myth. In fact, some products in healthy eating ranges contain the same amount of calories, if not more, than the standard versions.
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