If you want to lose weight, lose the bread
Like its other white cousins, potatoes and rice, bread has had a hard time of it in recent years. Yet it seems that cutting bread out of our diet doesn’t necessarily mean we’ll be slimmer.
A study published in the Journal of the American Dietetic Association found that carbohydrates are not responsible for weight gain.
According to the author, University of Virginia professor Glenn Gaesser, “People who consume high-carb diets tend to be slimmer, and often healthier, than people who consume low-carb diets. Eating sandwiches with white bread, or an occasional doughnut, isn’t going to kill you, or necessarily even lead to obesity.”
Don’t eat carbs after 5pm
“This myth has been around for years, and is just that: a myth,” Diversi says. “It doesn’t matter if you eat carbs after 5pm or even 10pm, it depends on how many kilojoules you’ve eaten throughout the day.”
For many people, carbs help them to sleep through the night; for others, eating carbs first thing in the morning or at lunchtime is better for energy levels.
“They’re filling and, topped with healthy sauces such as Bolognese or vegetables, have a low glycaemic index, so you’ll be less likely to crave something sweet afterwards, which would most likely put you over your daily intake,” Diversi says.
A good rule of thumb is to check your tummy in the morning. If it looks and feels bloated after the previous night’s pasta, it may be that eating carbs at night doesn’t suit your digestion – “but this has nothing to do with weight gain,” Diversi says.
I can eat as many seeds as I want
Mixed seeds such as pumpkin and linseed are a great way to increase your daily intake of essential fatty acids. However, like dried fruit, you’ll still need to watch your portion sizes. A small handful, around 25g, is equal to around 630kJ.
“Stick to pumpkin, linseed, sunflower and sesame seeds,” says accredited practising dietitian and author of The Good Enough Diet Tara Diversi. “Or sprinkle them onto your salads for a healthy, nutty flavour.”
If in doubt, choose linseeds, which have been linked to lowered risk of breast and prostate cancer, and can be used in baking as well as smoothies or eaten raw.
You should drink eight glasses of water every day
This piece of health advice has been around for years, without any substance, although many health professionals swear by water to flush out the kidneys and keep hunger pains at bay.
However, in a paper published in the American Journal of Physiology, it was found that drinking eight glasses of water each day is not a medical recommendation, nor is there any scientific health benefits behind the advice.
According to physician Heinz Valtin from Dartmouth Medical School in the US, “I have found no scientific proof that absolutely every person must drink at least eight glasses of water a day.”
Ideally, be your own judge on your water intake. If you are exercising regularly, then drink water before, during and after your workout. And if you find that you’re feeling tired, hungry or irritable, a glass of water may perk you up.
A muesli bar is healthier than a chocolate bar
Before you buy any sort of ‘health bar’, take a look at the fat, sugar and kilojoule intake.
Many bars, especially ones that contain yoghurt, chocolate chips, nuts or dried fruit, will be high in sugar and fat, and add, without your realising, to your overall daily kilojoule intake.
“Snack smart,” Diversi says. “Check your kilojoule label and compare products. If you’re peckish, have a piece of fruit or even a Freddo Frog, which is much lower in kilojoules than a muesli bar.”
Low-fat or fat-free is the healthiest option
These labels make food even more enticing, but are they actually any better for your waistline? According to Food Standards Australia New Zealand (FSANZ), low-fat foods must not contain more than 0.15g of total fat per 100g of food, but a proposed new standard could change this to meaning no fat.
And don’t be fooled into thinking that reduced fat is the same, as it contains just 25 per cent less fat than the conventional product. Fat-free is another confusing claim – “if it states 93 per cent fat free, then there’s still seven per cent of fat,” Diversi says.
Dried fruit is a healthy snack
“Dried fruit is just fresh fruit with all its water removed,” Diversi says. “This makes it pure fruit sugar and high in kilojoules.”
While dried fruit is still a healthy snack option, keep your portion sizes to a minimum.
“Keep to around eight pieces of dried fruit per day, which can be difficult, as they’re extra sweet and extremely moorish,” Diversi says. “Again, if you want a snack, have the fresh piece of fruit rather than the dried version.”
Red wine is healthier than white wine
If you’re going to enjoy a glass of wine, make it a red. Red wine contains resveratrol, which is believed to help prevent heart disease. It’s also been linked to preventing diabetes, prostate cancer and Alzheimer’s.
“Remember that you shouldn’t drink more than two glasses of wine a day, and try to have three alcohol-free days every week,” Diversi says.
Cut fruit if you want to lose weight
“This is a half-truth,” Diversi says. “Fruit may cause people to maintain their current weight, as fruit contains fructose – sugar – which is higher in calories than vegetables.”
If you are looking to lose weight, cut your fruit consumption to the recommended two pieces per day – pears or apples are ideal – and load your plate up with veg.
“Mentally divide your plate into three,” Diversi says. “Serve yourself a large serving of veg first, followed by the protein, such as chicken or fish, and only then should you add a carbohydrate to your meal. This way you’ll give yourself the correct proportions for a healthy, well-balanced diet.”
Photo credit: Photoshop/Photo Library.
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