Diets are confusing, frustrating, and certainly difficult to stick to sometimes! The problem is, there are so many different diet programs out there with contradicting rules, like “no carbs after four, eat every 3 hours, eat once a day, no fruit, no gluten,” – which makes it pretty difficult to know what’s actually true and what’s not!
That’s why it’s so important to avoid fad diets and stick to a healthy eating plan that you can stick to long-term. You’re less likely to fall victim to the many diet myths out there when you learn proper nutrition!
So what are these dieting myths?
Dr. Oz pinpoints a few of what he says are four of the most common dieting mistakes that hinder your progress. Do you fall victim to any of these dieting mistakes?!
Thinking Gluten-Free Means Low-Calorie
Contrary to popular belief, going on a gluten-free diet doesn’t necessarily mean you’ll lose weight. Processed gluten-free foods can be loaded with sugar and oil to replace the gluten, adding excess calories to your diet. Always read the nutrition label carefully, but to be safe, it’s best to just avoid the processed stuff all together and go gluten-free the natural way, instead. There are plenty of whole foods that are naturally gluten-free, like amaranth, buckwheat, quinoa and teff, says Dr. Oz.
You Go Overboard on Fruit
Not all fruit is created equal; in fact, it can do more harm than you think! Some fruits are low on the glycemic index because of their high fiber content, but others are much higher – causing spikes in blood sugar that can lead to insulin resistance and dysregulation of hunger hormones if consumed in large quantities over time, says Dr. Oz. In other words, it can cause you to gain weight! Stick to one or two pieces of low glycemic fruit a day (like pears and apples), and limit consumption of the fruits high on the index, like melons, pineapple and definitely dried fruit.
Relying Too Heavily on Protein Bars
Many protein bars are just glorified candied bars, with some packing 20-30 grams of sugar! Yikes! Look for bars that have less than 10 grams of sugar, and if it’s a snack, make sure it has less than 200 calories – ideally around 120-150.
Juice as a Go-To Drink
Sure, juice is a better choice than soda, but not by much. Juice is still packed with sugars, and more often than not, people will consume more than the suggested 8 –ounce servings, adding hundreds of calorie to their diet. Try drinking water with fruit slices in it for a little extra flavor without all the calories.