Guest Columnist
by Andrea Nelson
MeritCare Registered Dietitian
Weight-loss myths: Know the facts
No food after a certain time of day, stay away from carbohydrates, never eat desserts. When it comes to losing weight, everyone has their ideas about what does and does not work. But what's the truth? In dispelling three common myths, I hope to clear up confusion and open the door to healthy ways to lose weight. The prevalence of obesity in our country, and here in our region, underscores the need for accurate information.
Myth 1: "High protein/low carb diets are a good, healthy way to lose weight."
Truth:You may lose weight quickly (usually the result of body fluids coming off), but long-term, these diets leave out certain food groups. And when you leave out food groups, you leave out a whole range of nutrients your body needs to function well. In cutting out whole grains (such as oats, barley, brown rice and 100 percent whole wheat bread), for example, you lose out on important minerals such as magnesium, copper, iron, manganese and others. You'll feel more tired and weak, plus you'll be missing out on vitamins needed to make energy and antioxidants such as selenium, which helps prevent cancer. Most people do better over the longterm, and feel better in the process, if they aim for a healthy balance, including all the food groups.
Myth 2: "Pasta and potatoes make me fat."
Truth:It's not the particular food you eat that causes you to gain weight. Rather, it's total calories and portion sizes. If you go to an Italian restaurant, for example, the dinnersize serving of pasta, intended for one person, typically equals as much as 11 starch servings (current recommendations call for six to 11 starch servings per day, depending on your activity level). Add to this a few breadsticks, and you've easily exceeded your daily allotment in just one meal. If the average healthy adult eats the recommended serving size of pasta, which is a ½ cup to one cup per meal, along with a three- to-fourounce meat portion and two vegetable servings, he or she will have no trouble maintaining a healthy weight. I've found, too, that sometimes all it takes for people to lose weight is to learn, and put into practice, appropriate portion sizes and be active daily.
Myth 3: "I can't eat anything after 8 p.m. or I'll gain weight."
Truth:What's important is not the time of day you consume calories, but how many calories you consume throughout the day combined with how many you expend. It's all about total calories in versus total calories out. So whether you consume 1,600 calories over a day's time or whether you consume them all in the evening after 8 p.m., it's still 1,600 calories. But most people maintain a healthier weight and feel better when they eat three balanced meals, possibly including a couple of snacks. Evenly spaced, nutritious meals and snacks better sustain your energy level throughout the day, and in the long run, are healthier for your digestive system.
If you'd like an appointment with a MeritCare dietitian, ask your doctor about a referral. Learn more about healthy eating at meritcare.com.
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