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Like many Americans, I have many beliefs when it comes to dieting. , tried fasting.
For a while, I even smoked to curb my hunger. Crazy diet advice like this is as American as apple pie.
In the end, I found that a balanced diet with lots of different foods and fresh fruits and vegetables was the best approach for me.
Fad diets “can be ineffective and even counterproductive,” says Charlotte Markey, a professor of psychology at Rutgers University in Camden, New Jersey. told the American Heart Association“It can even lead to weight gain, not weight loss.”
Let’s take a look at some unhelpful and sometimes even harmful diet advice.
1. Give up dairy
Elimination diets, in which certain food groups, such as dairy, are cut from the diet for a period of time, can help identify food allergies and sensitivities. According to Dr. Amy RothbergAssociate Professor of Medical and Nutritional Sciences, University of Michigan who specializes in For the treatment of metabolic diseases such as obesity and diabetes.
But elimination diets don’t help with weight loss, she says.
It’s a matter of “calorie restriction and eating low calorie density foods: lean protein, whole grains, and vegetables.”
In fact, cutting out entire food groups such as wheat and dairy can cause you to miss nutrients you need for good health, says the American Heart Association.
2.Are you hungry?drink water or chew gum
A common piece of advice for ignoring gnawing hunger is to fill up with water or chew gum.
Of course, drinking enough water is important, but neither water nor chewing gum are likely to convince your body that you are not hungry.
“From a physiological level, you cannot understand how hunger can be cured by any of these behaviors,” licensed nutritionist Lexi Penny tells the food blog. eat this, don’t eat that, We publish diet and nutrition information from board-certified doctors, nutritionists, chefs, personal trainers and nutritionists.
3. Eat Grapefruit to Burn Fat
The “grapefruit diet,” touted by diet books and advocates since at least the 1930s, is a classic “fad diet.” Spread the idea that grapefruit has enzymes that help burn fat when eaten before meals. WebMD’s Nourish publication explains.
Fruit is a great source of fiber, and eating fiber may help curb your appetite, says WebMD. In fact, “regularly eating fruit Inverse association with obesity. ”
However, studies have confirmed that grapefruit does not burn fat.
Good to know: Grapefruit can interfere with some prescription medications, so it’s best to check with your doctor or pharmacist about possible interactions before taking it.
4. Fat-free foods promote weight loss
At an age when I should have known better, I tried eating a lot of fat-free foods in hopes of losing weight. Mainly fresh baked chips, fat-free ice cream, sugar-free sodas, and certain brands of packaged cookies. I didn’t try to count the calories, I just hoped the fat free ones would work for me. Nuts, right? To be fair my friend was doing the same.
I knew better. Perhaps we all did. But I loved the magical idea of being able to lose weight by eating as much of the foods that are normally prohibited in diets.
Of course I didn’t lose weight. And those fat-free foods didn’t taste very good. As WebMD explains“Food manufacturers tend to pour other ingredients into their products, especially sugar, flour, thickeners and salt. That can add calories.”
5. Cut fruit for weight loss
If you want to lose weight, you may have heard that eliminating fruit from your diet can help.
Sure, fruit has sugar, but not so much that you lose out on health-promoting dietary fiber and important vitamins and minerals. Emily Dunkers Eat this instead.
“If you want to be healthier, don’t give up fruit. If you’re concerned about your sugar intake, try cutting back on sweetened drinks and processed sugary treats instead,” says Dunkers.
6. Fast for 24 hours once a week
Fasting to lose weight makes intuitive sense. It’s believed that if you cut out a day’s worth of calories, you’re guaranteed to lose a few pounds.
But fasting can backfire: It can make it harder to maintain healthy blood sugar levels throughout the day, registered dietitian Shena Jaramillo Eat this instead.
Instead, Jaramillo recommends using portion control to help manage blood sugar, weight, and energy.
7. Is your weight loss stagnant? You’re in “starvation mode”
People on weight loss diets may experience temporary stagnation, weight loss slowing or stopping.
People on a diet may tell themselves that they have triggered “starvation mode.”
But in fact, I doubt it.
“In extreme cases, true starvation mode can occur, but it is unlikely that the majority of people will experience this when trying to lose fat. The Insider wrote:an interview with registered dietitian Rhiannon Lambert.