Experts finally set the record straight on the most common questions about weight loss.
1. There is a lot of misinformation about weight loss
Losing weight can be an overwhelming task, especially considering all the misinformation shared online. After finally finding your motivation, the next step to take is action. Pause for a second, and before signing up for the first diet fad or exercise class that comes your way, read on for the answers to the most common weight loss questions—and “facts” you might have wrong.
2. Should you eat low-fat dairy or full-fat dairy?
Nutrition experts used to almost always recommend skim milk (whole milk with all its fat skimmed off). But there is a growing number of people who think we should give whole milk a second look.
Here’s why: When you pour skim milk on your cereal, you are getting a lot of carbohydrates and some protein. When you choose whole milk, you get the same amount of protein, but because whole milk has more fat, you might end up eating less because the fat fills you up and keeps you satisfied longer.
A 2016 study published in the American Journal of Nutrition analyzed the impact of low-fat and full-fat dairy on obesity. It found that among the 18,438 women in the study, those who ate the most high-fat dairy lowered their risk of being overweight or obese by 8 percent.
Another common argument against full-fat dairy is that the fat it contains is saturated (which we know is controversial).
But 2010 research in the American Journal of Nutrition suggests that when cows are allowed to graze on grass instead of highly processed, nutritionally deficient feed, their milk is more nutritious—and may even cut heart attack risk—when the fat is left in.
Bottom line: If all this leaves you scratching your head, don’t feel bad—we’re scratching ours too. We’re going to keep a close eye on the research.
We recommend going with what you like once you’ve reached your goal weight, but be conscious of calories and serving sizes if you go full-fat.
3. Can saturated fat actually be healthy?
For a long time, scientists believed saturated fat—the kind found in meat, full-fat cheese, butter, cow’s milk, ice cream, and palm and coconut oils—was the cause of heart disease. But that belief has gotten a bit more complicated.
The current thinking is that saturated fat does indeed raise LDL cholesterol, which is bad for your heart. But it also may raise HDL cholesterol and lower triglycerides, which may potentially be good for your heart. In effect, current research shows that saturated fat can have both a positive and negative impact on heart health.
Bottom line: How saturated fat affects your health may come down to what you’re comparing it to. When people replace saturated fat with healthier unsaturated fats (found in fish, nuts, olive oil, avocado, and the like) it benefits their heart health.
But if they replace them with simple carbohydrates, trans fats, and other unhealthful foods, it’s harmful.
Think of it this way: you’re better off eating salmon (rich in unsaturated fat) than steak (which contains saturated fat). But you’re better off eating steak than fried chicken that’s breaded and cooked in shortening full of trans fats.
4. Are carbs the enemy?
When people peddling fad diets say the word “carbohydrate,” they tend to get a sour look on their faces, as if they’ve just bitten into a very tart lemon.
The problem with this very black-and-white thinking—that carbs are bad and staying away from them is good—is that it represents an old way of thinking that has been debunked by the scientific community.
When it comes to sugar, white flour, white bread, and many other simple sugars, you’re better off without them. But you absolutely should be including vegetables, fruits, legumes, and even whole grains in your meals, which some fad diets wouldn’t recommend in a million years.
Cutting out a whole food group just because a few members of the family are troublemakers makes no sense whatsoever.
Bottom line: Yes, cutting simple carbs helps rev up weight loss. But it’s not necessary to push complex carbs off your plate. You can lose weight while still enjoying the many health benefits of fruits, veggies, legumes, and whole grains.
5. Artificial sweeteners help you lose weight, right?
You’d think that since they have few or no calories, artificial sweeteners would help with weight loss. But some studies suggest that’s simply not the case.
A review in Current Gastroenterology Reports of artificial sweeteners concluded that they are associated with obesity and metabolic syndrome.
Researchers hypothesize that artificial sweeteners may trick your body into thinking it is consuming real sugar, which causes you to release insulin and store belly fat.
Artificial sweeteners may also contribute to carbohydrate cravings.
Bottom line: Is it going to kill you if you consume artificial sweeteners occasionally? No.
But giving them up or cutting back helps reset your palate so it’s back to normal, able to appreciate the natural tastes of whole foods rather than always demanding hyper-sweet, sugar-laden foods.
One last thing… you should try this 2-minute “after-dinner ritual” that
burns up to 2 pounds of belly fat per day…
“All
this by a 2-minute “after-dinner ritual?” I asked.
I
met an old friend for lunch last month and I was super impressed with how good
she looked.
She
said, “It’s not so much about the “after-dinner ritual”, but more about how it
gives you a regenerative form of deep sleep that is responsible for everything
we need to dramatically increase our fat burning metabolism and improve our
health and appearance.”
Even
though I was skeptical, I’ve been struggling with my weight over the last few
years, so I gave it a shot and watched the same video she did.
Well,
it’s only a couple weeks later and you know what they say about how “you can’t
transform your body overnight”…
They’re
right – it actually took me 16 days to lose 22 pounds.
Now
it’s my girlfriends asking ME what I’M doing differently 💅
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