Common Myths and Facts on Dieting

Healthy DIET is the intent and meaning to improve or maintain optimal health. This usually involves consuming nutrients by eating the appropriate amounts from all food groups, including adequate amounts of water.

Myth #1 AVOID FAT ENTIRELY IN YOUR DIET.

Fact: Most American diets and people around the world contain either too little or too much fat. Neither method is a successful tactic for weight loss. When examining what occurs with most restrictive diets, people assume that all dietary Fat can only be deposited in bellies and buttock tissue. Fat serves as a source of energy. Fat is important to infants and children in which fat provides nine calories of energy per gram than carbohydrates (4 calories) (Sanders, 1994). In reality the body uses dietary fat for energy when it’s in a state of negative energy balance. Fat also maintain body temperature and help protect the vital organs of the body hormones .

 As long as your total fat calorie intake is less than what you expend, the percentage of fat in the diet isn’t as significant. Studies shown that fat provides flavor and texture to the food and is closely related to moisture and contribute to the amenity and enjoyment when eating (Drewnowski, 1997; Dunford, 2001).  Fats are also an important source of fat-soluble vitamins, vitamin A, D, E and K, where the digestion of fats and oils will improve the absorption of these vitamins (Sanders, 1994; Dunford, 2001). There is now way you can avoid fat as the main source of fat in the diet, is available in alomost 80% of food that we eat each day such as, meat and its products, cereal products (including cakes, pastries and biscuits) and milk and dairy products (Mela, 1994).

The truth about fat is that Fat is not dangerous!! Studies had affirmed that subjects can achieve equivalent differences in weight loss with diets consisting of approximately 10 to 50 percent fat, as long as the total calorie consumption is identical like YinYang. Human are the ones that made FATS dangerous it is proven in many studies shown that the effects of excessive fat intake can increase the risk of developing chronic diseases such as cardiovascular disease, cancer and obesity (Mela, 1994). 
It’s evident that the low-calorie, lowfat, high-carbohydrate diets that dietitians and others have been advocating for years are in fact fallacies.


REFERENCE:  
Alford, B.; Blankenship, A.; and Hagen, R. (1990). The effects of variations in carbohydrate, protein and fat content of the diet upon weight loss, blood values and nutrient intake of adult obese women. J Am Diet Assoc



Myth #2 THE MORE CARBS THE BETTER.

Fact: The first myth we have been told is that fat is bad.Contrary to what’s often uttered about the merits of carbohydrates, the fact remains that excess carbs lead to excess inches. With the exception of the overly lean individual who has a speedy metabolism, a situation in which weight gain is often the goal, overindulgence in high-carb foods can be as detrimental to waistlines as excess fat. While many people believe that spare carbohydrates are in large part stored for energy, it’s more likely that excess carbs will be converted to bodyfat.

Furthermore, studies have shown that subjects can achieve identical improvements in body composition, strength and muscular endurance with diets in which as little as 40 percent of the calories come from carbohydrates vs. those that contain more than 60 percent carb. Studies have also repeatedly demonstrated that the total calorie intake is the dominant factor in weight loss.

It’s obvious that fats have endured more than their share of abuse. Saturated fats, in particular, are considered a key contributor to heart disease, an epidemic that’s claimed more lives than the flood in Genesis. Fats also carry more than twice as many calories per gram as either carbohydrates or protein. Though it’s true that an excessive fat intake is the best way to make yourself resemble a blimp, it’s also a fact that fat is necessary for proper metabolic function, for hormone production and as an energy source


Myth #3 SODIUM IN THE DIET IS BAD FOR YOUR HEALTH.

Fact: Yes, and no, depending upon whether you already have high blood pressure or normal blood pressure.

In truth sodium is important for you as its also works in maintaining our body fluid balance ,fluid movement of cells , acid-base balance in our body, osmotic pressure and electrolyte physiological activity of the muscles and nervous system (IFST, 1999). 

Truth is excessive sodium intake can cause hypertension. Increasing the sodium intake increases blood pressure. Many studies show that there is a significant relationship between hypertension and risk of coronary heart disease.

The study Stamler (1997) found that a lot of the sodium intake is a key factor risk of heart disease and these factors were preventable. IFST (1999) reported that there was a correlation between excessive sodium intake with heart failure, liver cirrhosis, nephrotic syndrome and idiopathic and cyclical edema.

Truth is  medical journal article has found no justification that sodium intake is bad for health or increases heart disease (especially in those that already have normal blood pressure) except excessive sodium intake.

It recomended that sodium aka salt MUST be consumed without potassium and Potassium Must not be consumed with sodiom as both are needed as they work together in our nervous system and cells.

Tried use low salt since it have lower sodium in it or  you could try using "artificial salt" salt but we do not recommend it (unless you have high blood pressure) since it contains no sodium.



Myth #4 VITAMINS WILL ENHANCE YOUR STRENGTH AND ENDURANCE.

Fact: Vitamins supply the body no calories and cannot be used as fuel. The body urinated out 70% of the vitamins that it does not need. Only people who are deficient in an area should take necessary supplements.Vitamin help the body in control of metabolism, maintaining a healthy growth , controlling the function of nerves, muscles, and body systems and prevent certain disease. Best resource  and way to take vitamin is through consumption of food found in Plant and fruit than Pills supplement.

Made sure to consult a doctor or a Registered Dietitian before taking Vitamin supplement. Some vitamins pils can be toxic.

Myth #5 DIET PILLS ENHANCE METABOLISM AND CONTRIBUTE TO WEIGHT LOSS.

Fact: Initially one will lose weight after taking diet pills due to lowered requirements or craving of food and calories, but in the long run one will usually gain more weight back. as the real secret in weight lost is balance food intake and balance lifestyle . Most importantly is mind power to learn and control and discipline of what you eat .

Myth #6 AN INTAKE OF REFINED SUGAR CARBOHYDRATES FROM SOURCES LIKE HONEY, SODAS, CANDY BARS AND POWER BAR WHEN FEELING LOW, WILL BOOST ENERGY LEVELS.

Fact: Unfortunately, you will probably experience the opposite. A sugar snack before a workout will deplete your performance and cause you to crash in need of good carbohydrates. Choose a complex carbohydrate instead.

Myth #7 CAFFEINE STIMULATED THE APPETITE AND SHOULD BE AVOIDED IF TRYING TO LOSE WEIGHT.

Fact: The issue that caffeine can be an appetite stimulant has never been scientifically proven. If taken properly, it can aid in raising the body temperature and possibly contribute to body fat loss.

Myth #8 EXCESS PROTEIN WILL BE USED AS ENERGY IF TOO MUCH IS TAKEN IN.

Fact: True, only when carbohydrate and fat sources are depleted. The body will use protein as fuel only as last resort. Most excess protein is stored as adipose tissue (body fat). Make sure you consult your registered dietitian or health care professional on how much protein is necessary for you.