Nutrition: Myths vs Facts

A few months ago, I got this material under almost the same title presented by a well-known Malaysian dietitian from a reputable medical centre. I asked for permission to put the article on my blog and was told to modify it. I post a slightly modified version here for the benefit of my kind and appreciative blog readers, some at times wrote about their need to go on diet regime.

IS IT TIME FOR THE LATEST FAD DIET?
1. Overweight is becoming increasingly common in our country..
2. more than 20% adults are estimated to be overweight.
3. Do weight control diets actually delivered their promises?
4. How do you rank your weight control strategies?

HOW TO SPOT FAD DIETS?
1. Promote quick weight loss : 0.5 to 1 kg per week.
2. Promote miracle or mmagic food
3. Drinking cabbage soup everyday or eating only fruits for breakfast
4. Restrict or eliminate certain food group
5. High Protein Low Carbs Diet and No rice is allowed
6. Use testimonials from famous people & tie the diet to well-known cities
7. Beyoncé Maple Syrup Diet
8. The Beverly Hills Diet.


They are often expensive supplements!
1. Imply as cure-alls & work for everyone.
2. Claim that weight can be lost and maintained without exercise and other lifestyle changes.
3. No scientific research to back up claims.
4. Encourage people to look outside the medical establishment for correct advice.

PubMed indexes paper published from over 30,000 journals.
-A search for articles on Diet & Obesity finds more than 30,000 articles
So What’s The Best Diet Anyway?

GO FOR …..
1. Regular Exercise -Sensible and Safe
2. Commit yourself to a regular exercises program.

FORGET Crash & Fad Diets
1. No value to long term weight control
2. Short term losses are usually regained
3. Long term use can be harmful


FORGET Electronic Gadgets
1. No value to weight loss
2. No extra energy is used

FORGET Massage Belts, Sauna,Chemical Bandage Wraps
1. No value in weight loss.
2. Fat is not “melted” or broken down.
3. Fluid losses are soon replaced when water is drunk

FORGET Cellulite Treatments
1. “Cellulite” is nothing but plain fat.
2. Normal dietary measures with regular physical activity is the only sensible approach.
3. Avoid gimmicky devices and expensive treatment

FORGET Diuretics & Laxatives
1. Excessive use can endanger health.
2. They don’t aid fat loss !

Setting Realistic Goals
1. Don’t be overwhelmed with tremendous amount of weight to loose.
2. Break into smaller, more achievable short-term goals.
3. Genetics plays a key role in determining our body makeup.
4. Learn to love the body you have & keep your focus on ways to make it healthy !

L.The ScalesCan Drive You Nuts !
1. Don’t let the day-to-day fluctuations throw you into a state of panic.
2. Limit amount of times you weigh yourself.

Get Moving and Keep Moving
1. Exercise helps promote weight loss and weight maintenance.
2. Exercise relieves stress and can even psych up your state of mind to motivate you to make the smart food choices.

THE BOTTOM LINE……..
“For a lasting and healthful weight loss = a varied diet, reduced calorie intake and regular physical activity”.

Maintain a Healthy Weight and be Physically Active
A body mass index (BMI) of 18.5 – 25 is recommended.
Healthy weight results from a balance of calories (energy) in and energy expended.

Small, everyday changes matter most

Gradually transition from the old high calories plate...

to a better plate...

to a 3/4 plant-based food+ 1/4 animal protein

Eat Plenty of Vegetables, Fruits, Grains and Legumes
1. Eat 5 - 9 servings daily
2. Eat a variety of fruits and veggies; choose 100% juices.
3. Include dark green and orange vegetables, as well as dry beans and peas each week.
4. Enjoy whole grains, beans and peas with each meal
Do these foods prevent cancer?
Soy foods
1. Contain phytochemicals that may fight cancer (based on animal studies).
2. Soy supplements should not be taken to reduce cancer risk.
3. Women with breast cancer should consume only moderate amounts of soy. Source: The Complete Guide to Nutrition and Physical Activity.
The American Cancer Society. www.acs.org.

Tea
Some research (animal studies)
suggests that tea may have
antioxidant properties and
prevent cancer. Studies in humans
have been less conclusive.

The bottom line
1. Maintain a healthy weight throughout life
2. Adopt a physically active lifestyle
3. Eat a healthy diet, with emphasis on plant sources
4. If you drink alcoholic beverages, limit consumption
5. Focus on the overall content of your diet rather than specific nutrients
6. Don’t just take vitamin supplements to prevent disease

Hopefully some of you might benefit from this entry.

Thank you & Have a nice diet day !