Let’s face it, there’s a heck of a lot of diet advice available everywhere. From Oprah to Marie, everyone has something to say about what works when it comes to losing weight. Aside from paid spokespeople, the real experts in the field of nutrition and health are beginning to say something very different.
Have you tried and tried to lose weight without success? Maybe you’ve cut your calories drastically, lost weight but gained it all back, so you tried the same method but it didn’t work this time…you blamed it on lack of willpower and felt like a failure…but what if its not you, but the advice that you’ve been getting that’s failing?
Now more and more doctors are starting to speak out about what’s really making us fat and it may not be what you think. In fact, the 5 diet myths debunked here may actually surprise you.
Diet Myth 1 – Eating Fat Makes You Fat
For over 40 years now, mainstream health, the media, and even the government have been recommending a low fat diet promising it to be healthier and that if we ate this way long enough, we’d lose weight. Instead, obesity rates have skyrocketed. Before the USDA food pyramid, Americans ate plenty of red meat, eggs and dairy and in 1975, only about 14% of us were obese. Fast forward to now, and over 70% of us are officially overweight or obese. What happened?
We followed their advice! But when we cut our fat, we increased consumption of starchy foods like potatoes, rice and wheat, thinking they were healthier. Now, not only is there an obesity epidemic, but life threatening diseases like diabetes are at record levels.
The root cause of our weight gain is that too many starchy carbs cause blood sugar to rise too fast, causing the hormone insulin to spike in an attempt to control it. Over time, this can lead to weight gain (especially belly fat), insulin resistance, and diabetes. Many people are cutting the starch and losing weight almost without effort.
Several years ago, doctors found that some fats are healthier than others, especially when it comes to controlling high cholesterol and heart disease and the FDA no longer even recommends a low fat diet. But many diet programs still cling to the old way and continue to push low fat…it not only doesn’t work, but judging by the obesity statistics, its dangerous advice.
If you want to be free from yo-yo dieting, feeling deprived on a low calorie diet, and worrying about gaining it back, then its time to ditch that tired, old advice and cut starchy carbs from your diet.
Diet Myth 2 – Eating Cholesterol Causes High Cholesterol
Like I mentioned above, cardiologists know that some monounsaturated fats such as olive oil, avocados and nuts can actually lower cholesterol levels. But what about eating red meat, that’s saturated fat, doesn’t it cause high cholesterol?
In reality, reducing cholesterol in your food does very little to help your body reduce it in your bloodstream. That’s because the liver is the manufacturer of cholesterol, producing about three times more of it than what you eat. Eating less of it just causes the liver to produce more.
Unfortunately, genetic deficiencies in the cell receptors responsible for cholesterol removal are what cause high cholesterol, its all about how efficient your system is in removing it.
Transfats – Transfats are vegetable oils that have been altered by partial hydrogenation in order to extend shelf life of some processed foods. Transfats have been shown to increase cholesterol levels and are suspected in the risk of heart disease.
The good news is that if you cut starchy carbs from your diet, and use butter instead of margarine, you eliminate the majority of foods that contain the most trans fats, like bread, crackers, biscuits, etc.
Diet Myth 3 – Whole Grains are Healthy
While scientists were trying to figure out why eating cholesterol didn’t increase bad cholesterol in the body, they found that when people cut their consumption of meat, eggs, and dairy, they replaced those foods with more and more starchy carbs.
Although starchy carbs make you feel full, the effects don’t last long and you’re soon hungry again. This is because the high level of glucose in starch causes your blood sugar to spike. Your insulin responds with its own spike in an effort to control the blood sugar. This in turn triggers the blood sugar to drop rapidly, causing you to feel tired. The brain senses the rapid drop and tells you to eat something to bring it back up. This is when the hunger hormones are released and you feel hungry, starting the whole vicious cycle over again. Do this day after day and over time, you increase your risk of Type 2 diabetes.
Scientists then zeroed in on refined flour and sugar and started recommending whole grains instead thinking the fiber in it would slow the insulin spikes. Fiber is important, it does indeed slow digestion, but the problem is that most starchy carbs just don’t have enough fiber to actually slow insulin spikes.
Let’s compare the Glycemic Load of white bread (the standard on the scale) versus whole wheat:
White bread (1 slice) – 107
Whole wheat bread (1 slice) – 129
The goal of a low glycemic diet is to eat foods that do not cause glucose (blood sugar) spikes. Anything under 100 on the scale is not likely to do so. We can see that a conventional slice of whole wheat (1-3 grams of fiber), is actually worse than white bread. Why? In most cases the added sugar necessary to make it palatable, pushes it over the edge.
Bottom line, unless you eat low carb breads or tortillas that have a significant amount of fiber added, you need to cut this crap out of your diet. Try Mission brand’s Carb Balance tortillas, they’ve found a way to add a boat load of fiber while still making these tortillas light and fluffy. I promise you love them.
Diet Myth 4 – Sugar is Poison
Is sugar actually bad for you? Sure, if you eat too much of it, especially in liquid form. But its not as bad as starchy carbs.
Starch has 3 times the glucose molecules as table sugar. The glycemic load of a teaspoon of sugar is only 28, less than 1/3 of that of white bread. If you add a teaspoon to your morning coffee, you aren’t getting enough to spike your blood sugar…remember, the lab standard load is 100.
However, if you drink sugary sodas or fruit juices, you’ll get too much. Sodas are obvious, there’s just too much sugar in them, but why are fruit juices a problem? That takes us to the next myth…
Diet Myth 5 – Juicing is Healthy
When you break down the cellular walls of plants, this causes them to digest much faster…there’s no fiber to slow it down. This leads to blood sugar and insulin spikes and because liquid food isn’t as filling as whole food, you may end up consuming more fruits and vegetables in one glass than you would if you ate them whole.
For instance, 1 apple has a glycemic load of about 78, a carrot, about 21. No problem, but when you combine them in the popular carrot-apple juice recipe, you’re now hitting 99 on the glycemic load scale, plus, you broke down the fiber so it digests super fast..that’s right, except for the vitamins and minerals, you may as well have had a slice of white bread, your blood sugar and insulin will spike.
Look, if the only way you’re going to get your fruit and veggies is by drinking them, than you can at least slow down the negative effects:
- Make smoothies with full fat dairy products like half & half or heavy cream (fats are the best way to slow digestion)
- Add low carb protein powders (no sugar added) Try ViShape by ViSalus
- Use nut butters to increase the fat level
- Try tossing an avocado into your green smoothie, making it creamier and healthier than ever
You can also slow down the effects by simply drinking the smoothie after you’ve eaten solid, no carbs foods like meat, eggs or whole veggies.
Now that you know the truth about of what really causes weight gain, you can begin to eat healthy, satisfying food without feeling deprived. Once you’ve experienced the almost effortless weight loss that I and others who have cut starchy carbs have experienced, you will know for sure that you have found the secret to “dieting freedom”…the freedom in knowing that you ‘ll NEVER have to worry about your weight ever again.
Find out more about Glycemic Load here
To Your Success,
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