Reading all of the nutritional and dietary claims out there, I started getting small facial tics trying to make sense of it all. Some tell us to focus on protein; others say to “simply” restrict to 500 calories, then there are those who eradicate chewing all together and offer nutrition through a straw. Since no one is suggesting the diet I would like, chocolate covered anything, I reluctantly decided to do some digging to try to figure out what is scientifically sound and health wise. With the help of Wikipedia, the Mayo Clinic, the FDA, and several nutritionists, it was no surprise that many claims are either manipulations of the truth or just plain wrong. Below are myths so common, they deserve special attention:
1. Diet plans have a secret ingredient that you need to lose weight. All effective weight loss programs boil down to one simple equation: burn more than you eat. That’s it. A pound of fat equates to about 3500 calories. Therefore, if you eat 500 calories less than what your body is burning each day, you will lose approximately one pound per week. If you cut down a small amount and increase the level of activity, it is possible to lose 25 pounds in six months!
It should be noted that the way you approach this equation does make a difference. Our bodies are mini-chemistry labs, which constantly seek balance. If you skip meals, your body will either decrease the metabolism to compensate, or promote a “seek and eat” mechanism to meet the immediate nutritional needs. If the body is starved, gorging behavior becomes highly probable. The body and mind try to maximize intake because there is uncertainty of when another meal will be available. This stress takes its toll, both physically and psychologically. Now weight management becomes even harder because guilt, depression and anxiety are the perfect ingredients for emotional eating!
2. Eat three meals a day. Such an approach does not fit with the body’s metabolic needs. Nutritionist Nancy Pudwill states that our bodies seek nourishment approximately every two to three hours. If we provide regular sustenance, metabolism is more efficient, mood and energy levels are more stable, and the body avoids constant chemical ups and downs. Include snacks for mid-morning, mid –afternoon, and the evening. Since the calories are being spread out over time, be sure to adjust portion during meal time.
3. Fat is bad. Fats have gotten a bad reputation. It is true that trans fats or saturated fats have been linked to serious health problems. But unsaturated fats have been proven to be an essential part of a healthy diet. According to Wikipedia, “Vitamins A, D, E, and K can only be metabolized in conjunction with fats.” There are additional benefits like promoting healthy skin and hair, augmenting cellular health, providing a buffer against many diseases, and lowering the risk of heart disease and cholesterol. One healthy fat, Omega-3, has even been shown to help regulate mood!
At the same time, consume with care. Fatty foods tend to be full of calories. Coupled with the sheer tastiness and ease of consumption, it is easy to overshoot your energy needs. There is also a mindset that can cause trouble. People see the “fat free” or “low-fat” label and think that it means “guilt free.” Food is then approached without restraint. The truth is that in these foods, the fat has often replaced with other full-caloric foods like sugar and flour. Side by side, fat free food often has more calories than its “regular” counterpart.
4. Artificial sweeteners are a dieter’s dream. There has been fierce debate over whether or not sweeteners like Aspartame (Equal, NutraSweet), Neotame, Saccharin (SugarTwin, Sweeet’N Low), Sucralose (Splenda), and Acesulfame potassium (Sunett, Sweet One) are unhealthy. The FDA has approved these food additives, and the National Cancer Institute and other health agencies have stated that there is no sound evidence linking these products to cancer or other serious health concerns. According to the Mayo clinic, there are even some positives to artificial sweeteners. They do not contribute to tooth decay, they are good alternatives for diabetics because they do not impact blood sugar levels, and have no caloric value.
At the same time, there are many sites claiming that they are nothing but packaged toxins. There have been accusations of political maneuvering with the FDA, and concerns that these sweeteners may mimic symptoms of serious illnesses like MS, Lupus, ADD, depression, and chronic fatigue. What I can be safely concluded is that artificial sweeteners have not had the hoped for impact on America’s growing waistline. Although calorie free, these sweeteners do not curb the desire for sweet rewards. In addition, the chemically produced sweetness is many times greater than anything nature can provide, decreasing the satisfaction found through the garden. In the end, the dieting industry remains well-funded, our unhealthy habits remain unchanged, and our society grows fatter than in any other time in history.
In general, a good meal plan is full of food that comes straight from the garden. It serves to care for the body’s needs in a sustainable way, rather than a frantic short-term solution that does nothing to address underlying patterns for how we relate to food. Most importantly, it is part of a lifestyle that allows for connection, relaxation, moderate exercise, and play.
Pawlack, L. (2009). Stop gaining weight: Three no nonsense steps to no more pounds. Macybooks.