10) Starches are fattening and should be limited when trying to lose weight
Fact:
Potatoes, rice, pasta, bread, beans and some vegetables (like squash, yam, sweet potatoes, turnips, beets and carrots) are rich in complex carbohydrates (also called starch). Starch is an important source of energy for body. Foods high in starch can be low in fat and calories unless you eat them with large amounts or they are made with rich sauces, oils or other high fat toppings like butter, sour cream, or mayonnaise.
Try to avoid high-fat topping and choose starchy foods that are high in fiber, like whole grains, beans and peas.
11) Fast foods are always an unhealthy choice and you should not eat them when dieting
Fact:
Fast food can be part of a healthy weight-loss program with a little bit of know-how. Choose salads and grilled foods instead of fried foods, which are high in fat and calories. Small amounts of high-fat, high calories toppings, like full fat mayonnaise and salad dressing are allowed.
Eating fried fast food like French fries or other high-fat foods like chocolate once in a while as a special treat is fine but try to split an order with a friend or order a small portion. In small amounts, these foods can still be part of a healthy eating plan.
12) High protein or low carbohydrate diets are healthy way to lose weight
Fact:
A high protein or low carbohydrate diet provides most of your calories each day from protein foods (like meat, eggs and cheese) and few calories from carbohydrate foods (like breads, pasta, potatoes, fruits and vegetables). People often get bored with these diets because they crave the plant based foods they are not allowed to have or can have only in very small amounts. These diets often lack key nutrients found in carbohydrate foods.
Many of these diets allow a lot of food high in fat, like bacon and cheese. High fat diets can raise blood cholesterol levels, which increase a person’s risk of heart disease and certain cancers.
High protein or low carbohydrate diet may cause rapid weight loss but most of it is water weight and lean muscle mass not fat. You lose water because your kidneys try to get rid of the excess waste products of protein and fat, called ketones that your body makes. This is not a healthy way to lose weight! It overworks your kidneys and can cause dehydration, headache and bad breath. It can also make you feel nervous, tired, weak and dizzy. A buildup of ketones in your blood (called ketosis) can cause your blood to produce high level of uric acid, which is a risk factor for gout ( a painful swelling of the joints) an kidney stones; Ketosis can be very risky for pregnant women and people with diabetes.
By following a reduced calories diet that is well-balanced between carbohydrate, protein and fats, you will still lose weight without hurting your body. You will also be more likely to keep the weight off.
To be continued……………
Fact:
Potatoes, rice, pasta, bread, beans and some vegetables (like squash, yam, sweet potatoes, turnips, beets and carrots) are rich in complex carbohydrates (also called starch). Starch is an important source of energy for body. Foods high in starch can be low in fat and calories unless you eat them with large amounts or they are made with rich sauces, oils or other high fat toppings like butter, sour cream, or mayonnaise.
Try to avoid high-fat topping and choose starchy foods that are high in fiber, like whole grains, beans and peas.
11) Fast foods are always an unhealthy choice and you should not eat them when dieting
Fact:
Fast food can be part of a healthy weight-loss program with a little bit of know-how. Choose salads and grilled foods instead of fried foods, which are high in fat and calories. Small amounts of high-fat, high calories toppings, like full fat mayonnaise and salad dressing are allowed.
Eating fried fast food like French fries or other high-fat foods like chocolate once in a while as a special treat is fine but try to split an order with a friend or order a small portion. In small amounts, these foods can still be part of a healthy eating plan.
12) High protein or low carbohydrate diets are healthy way to lose weight
Fact:
A high protein or low carbohydrate diet provides most of your calories each day from protein foods (like meat, eggs and cheese) and few calories from carbohydrate foods (like breads, pasta, potatoes, fruits and vegetables). People often get bored with these diets because they crave the plant based foods they are not allowed to have or can have only in very small amounts. These diets often lack key nutrients found in carbohydrate foods.
Many of these diets allow a lot of food high in fat, like bacon and cheese. High fat diets can raise blood cholesterol levels, which increase a person’s risk of heart disease and certain cancers.
High protein or low carbohydrate diet may cause rapid weight loss but most of it is water weight and lean muscle mass not fat. You lose water because your kidneys try to get rid of the excess waste products of protein and fat, called ketones that your body makes. This is not a healthy way to lose weight! It overworks your kidneys and can cause dehydration, headache and bad breath. It can also make you feel nervous, tired, weak and dizzy. A buildup of ketones in your blood (called ketosis) can cause your blood to produce high level of uric acid, which is a risk factor for gout ( a painful swelling of the joints) an kidney stones; Ketosis can be very risky for pregnant women and people with diabetes.
By following a reduced calories diet that is well-balanced between carbohydrate, protein and fats, you will still lose weight without hurting your body. You will also be more likely to keep the weight off.
To be continued……………
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