Food Myths

Food Myths- Don’t be fooled by common food and diet myths.
By Doctor David Heber, M.D., Ph.D.
DIRECTOR, UCLA CENTER FOR HUMAN NUTRITION
Myth #1: Cutting down on portion size is the best way to lose weight.
Not necessarily. If you attempt to lose weight by just eating less of your regular foods, you are likely to gain the weight back again. Lasting results will come from changing the types of foods you are eating, not just the amounts.
Myth #2: Just cut out fat and you’ll lose weight.
This approach to weight loss, popular in the 80’s simply doesn’t work. Just because a food is labeled “fat-free” it can still be high in calories from sugar and carbohydrates. Effective weight loss comes from being mindful of your fat intake as well as your total calorie consumption.
Myth #3: Cutting calories causes your body to go into starvation mode and slows weight loss.
This is untrue. The most your metabolism can adapt is by about 15% of total calories burned. Nevertheless, eating too few calories can make you lose precious lean muscle mass, which will eventually slow metabolism. Ideally, stick to the calorie count that is right for your body with the ShapeWorks™ program.
Myth #4: High-protein diets cause ketosis, which reduces hunger.
Ketosis occurs when fat is used as an energy source instead of carbohydrate during a high-protein diet. Ketone bodies are produced, which turn your breath a bad “fruity” odor. Ketone bodies do not reduce appetite, however, eating sufficient protein for your body type can help reduce hunger and support weight loss.
Myth #5: Exercise alone can help you lose weight.
While exercise is an important component of a healthy weight-loss program, it is not a great way to lose weight on its own. Exercising for even an hour at a time burns sadly few calories. Combining exercise with calorie reduction and a healthy eating plan is the most effective way to lose weight and keep it off.
Myth #6: Your regular meals provide all the vitamins and minerals your body needs.
Not necessarily. Research shows that for optimal health, most people benefit from supplementing their diet with a daily multivitamin/mineral formula, like Herbalife’s Formula 2 Multivitamin Complex.
Myth #7: Bananas and carrots should be avoided because they are fattening.
Many low-carbohydrate diets exclude carrots and bananas because of their high glycemic index and relatively high caloric values. However, eaten in moderation, such as a couple of carrots and one banana daily, they are a healthy addition to your ShapeWorks™ program.
Myth #8: Peanut butter is a good source of protein.
Not true. Peanuts are an incomplete protein source with about 80% of their calories coming from fat, not protein. However, nuts in general, especially almonds and walnuts, can provide a healthy source of monounsaturated fats on your ShapeWorks™ program. Ideally, limit yourself to about one ounce (or about 8 nuts) per day.
Myth #9: Pork is the other white meat.
This myth was created by the pork industry to boost the popularity of pork to rival that of poultry. While some cuts of pork can be as low in fat as chicken or turkey, most pork, including pork chops, pork sausage and bacon have considerably more calories.
Myth #10: Eating margarine and vegetable oils helps lower cholesterol.
This is simply untrue. Furthermore, adding any form of fat to the diet, whether it is saturated or polyunsaturated, adds extra calories and can lead to weight gain. ShapeWorks™ emphasizes small amounts of healthy fats, such as those found naturally in meats, fish, nuts and low-fat dairy products.
Myth #11: Shrimp raises cholesterol levels.
Shrimp have been wrongly accused! They have about the same amount of cholesterol as the white meat of chicken and are low in fat and calories, yet high in healthy omega-3 fatty acids. This makes them an excellent addition to your ShapeWorks™ program.
Myth #12: Frozen fruits and vegetables aren’t as good as fresh.
Not true. In reality, fresh produce, which is frozen just after harvest, can have more vitamins and phytonutrients than fruits and vegetables picked before they are ripe and ripened artificially. So don’t hesitate to make use of frozen produce on your ShapeWorks™ program.
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