This image makes me laugh! A cookie diet?? Sign me up, right? But what about the idea that if it is too good to be true, it probably is? As we are all getting back into the fall routine, some of us are catching a moment to pause and take a look at our own nutrition habits and routines. How are things going for you in this area?
I was reading the following article while checking out the Team Beachbody blog and I thought that it was definitely worth sharing here on my own "Kitchen Window" blog.
I know that I have made a few of these errors in the past! How about you? #3 and #8 were two of the areas where I would most easily get off track.
This following article was written by Kara Wahlgren and I have pasted in that content below. You can also view the direct link here. http://www.teambeachbody.com/teambeachbodyblog/nutrition/10-popular-diet-tips-ignore
"If you’ve ever tried to lose a few pounds, you’ve probably been
inundated with diet tips. But take them all with a grain of salt—some
advice may sound legit but can actually derail your diet. Here are 10
tips you don’t want to follow.
1) BAD ADVICE: Choose fat-free or sugar-free foods
BETTER ADVICE: Don’t believe the hype. “They usually
use fat and sodium to replace sugar, and sugar to replace fat—or
chemicals to replace both,” says Denis Faye, Beachbody’s nutrition
expert. And Rania Batayneh, MPH, a nutritionist and author of the
upcoming book, The 1:1:1 Diet, adds, “Removing fat from a food makes it
less satiating, so you ultimately may end up eating more.” Stick with
the original versions, and watch your portions or better yet, eat more
unprocessed foods.
2) BAD ADVICE: No cheating ever!
BETTER ADVICE: Relax your diet rules, and you’ll be
more likely to stick it out long-term. “If 80% of your diet is tight,
then 20% can be a party,” Faye says. “It keeps you from getting
stressed—and stress is a huge obstacle in weight loss.” Just plan your
splurges ahead of time so you’re not giving in to every temptation that
crosses your plate.
3) BAD ADVICE: Stop snacking.
BETTER ADVICE: Choose snacks that offer a balance of
protein, fiber, and healthy fats—like apples with peanut butter, or
carrots with hummus. “A healthy snack can help maintain steady blood
sugar levels, which keeps your appetite in check and your energy
stable,” Batayneh says. Skipping a snack can cause your blood sugar to
dip, leaving you moody and famished—and more likely to overeat at
mealtime.
4) BAD ADVICE: Don’t eat fruit—it’s full of sugar.
BETTER ADVICE: Let fruit satisfy your sweet tooth.
“Yes, fresh produce is full of sugar and carbs,” Faye says. “But sugar
itself is not the enemy. Fruit is packed with vitamins, minerals, and
phytochemicals; it’s also rich in fiber, which slows the absorption of
sugar. I’ve never met a human being who got fat because of bananas.”
When you’re craving sugar, there’s no debate that a handful of grapes is
healthier than a hot fudge sundae.
5) BAD ADVICE: If it’s organic, it’s good for you.
BETTER ADVICE: According to the USDA, organic food is
produced without antibiotics, growth hormones, conventional pesticides,
and synthetic ingredients.1 The problem is that many people assume
organic foods are all low in calories, too, which isn’t necessarily
true. Don’t get us wrong—we’d rather eat food that doesn’t resemble a
science experiment. But, Faye cautions, “You need to use common sense.
If it’s bad for you with conventional ingredients, it’s still bad for
you when it’s organic.” A cookie is a cookie, no matter how all-natural
it is.
6) BAD ADVICE: Calories in, calories out—it doesn’t matter what you eat.
BETTER ADVICE: What you’re eating matters. Compare a
100-calorie candy bar to 100 calories of avocado—the latter is packed
with nutrients and has healthy fats and fiber to keep you full. Or
compare 50 calories of spinach (about seven cups) to 50 calories of ice
cream (about two tablespoons). To feel full when you’re cutting
calories, look for foods loaded with water and fiber, like veggies or
broth-based soups. Plus, “Hormones have a huge impact on our health.
Junk food can trigger bad hormonal responses that, over time, can lead
to all kinds of problems, including weight gain,” Faye says.
Occasionally, someone will pop up in the news claiming they lost a ton
of weight while eating nothing but Subway, Starbucks, or Snickers
bars—but don’t put too much stock in those success stories. “When you go
that route, you’re not educating yourself,” Faye says. “It’s like the
teach-a-man-to-fish adage. If you give someone a gimmicky diet, they
might lose weight for now; but provide them with knowledge, and they can
be healthy for life.”
7) BAD ADVICE: Try XYZ Extreme Diet—it works for everyone!
BETTER ADVICE: Find a plan that works for you. Gender,
age, genetics, metabolism, and lifestyle can all play a role in weight
loss—so even if a fad diet has worked for others, that doesn’t mean
you’ll get the same results. “There’s no single diet that works for
everyone; our biochemical needs are different,” Faye says. Talk to a
dietitian or nutrition consultant to find a long-term eating strategy
that is tailor-fit to you.
8) BAD ADVICE: When in doubt, order the salad.
BETTER ADVICE: Choose your greens wisely. Leafy greens
and vegetables may be virtuous, but not if they’re slathered in creamy
dressing and topped with bacon, candied nuts, croutons, deli meats, or
cheese. “Fatty fixings can add hundreds of calories to your meal, and
sometimes contain more calories than that juicy burger!” Batayneh says.
Salad can be a healthy choice, but order dressing on the side and limit
the add-ons.
9) BAD ADVICE: Don’t exercise—it’ll only make you hungrier.
BETTER ADVICE: Get moving—an hour-long workout isn’t
going to make you suck down calories like Michael Phelps. “Exercise
isn’t just for losing weight—it improves your cardiovascular health and
strengthens your bones,” Faye says. You might feel hungrier while
recovering from a grueling workout, but that doesn’t mean you’re going
to pack on pounds. “As long as you’re eating clean, your body is amazing
at self-regulating,” Faye adds. “It should crave the calories you need
to fuel your workouts, not to get fat.”
10) BAD ADVICE: Treat yourself for a job well done!
BETTER ADVICE: Rethink your reward system. After an
intense workout, you may feel like you’ve earned a cocktail or cupcake.
But splurging after every workout can quickly undo all your hard work.
If you’ve been good all week, go ahead and grab a guilt-free beer on
Friday. But, Faye says, “Don’t let every workout become a Pavlovian
thing where you need to eat cake afterwards.” After all, the best reward
for a killer workout is getting one step closer to the body you want."
If you are interested in learning more about how to make lasting changes with your nutrition, my top recommendation is our 21 Day Fix program. This Fix is on special during the month of September!
There is no magic pill and you will still have to do the work. But I am here to help you as you begin a new chapter. My "Fall Challenge" group begins on September 15th and you are invited to join me there!
