Healthy Eating

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Dieting Common Misconceptions Debunked by BistroMD

From resorting to so-called “diet foods” to believing fat is bad, bistroMD is debunking these two common misconceptions and shining light on what it truly takes to lose weight, keep it off, and improve overall health and wellbeing.

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In a society of numerous fad diets and false claims, believing common diet myths is not so surprising.

While fad diets and their claims are enticing from their exterior, the underlying truth reveals they do not truly work, especially in the long-term.

The nutrition experts at bistroMD debunk common misconceptions about food and nutrition, along with offering insight on what it really takes to not only lose weight, but keep it off for good!

Dieting Misconceptions Debunked by BistroMD

From resorting to so-called "diet foods" to believing fat is bad, bistroMD is debunking these two common misconceptions and shining light on what it truly takes to lose weight, keep it off, and improve overall health and wellbeing.

Misconception 1: Diet Food Will Help You Lose Weight

Many people buy into the label of "sugar-free" or "low-calorie," though most of these so-called "diet foods" are frequently devoid of the nutrients the body needs to lose weight and function at its prime.

Such "diet foods" might be lower in calorie, but they may also comprised of artificial sweeteners, oils, salt, and other undesirable ingredients to compensate for the removal of others. Not supplying the body with fuel can actually tarnish weight loss result.

While also dependent on individual factors, most nutrition experts encourage individuals to not go under 1,200 calories. Besides, insufficient calories can cause the body to go into "starvation" mode, slow down metabolism, and make it difficult to lose the weight.

Misconception 2: Fat is Very Bad For You

With the promotions of "low-fat" diets, the thought of fat being bad for you is one of the most common misconceptions about food and nutrition. Falling victim to the myths about fat may be keeping you away from weight loss success and have harmful impacts on overall health.

Besides, dietary fat lends numerous benefits and essential functions in the body, including insulating and protecting vital organs. It is also needed to carry out a number of chemical reactions that help regulate growth, immune function, reproduction, and other components required for metabolic processes.

It is important, though, to recognize there are numerable types of fat to succeed in weight loss and overall health goals. Fats are virtually categorized into saturated, trans, and unsaturated forms and recognizing the differences is vital to maximizing the advantages of fat.

Because saturated fat causing heart disease, the American Heart Association (AHA) encourages consuming less than 7 percent of total daily calories from saturated fat sources, including high-fat and processed meats, whole and full-fat milk and dairy products, some plant oils such as palm and coconut, and convenience snacks using butter or such oils.

A Mediterranean style-diet emphasizing high amounts of monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs) has shown to be effective in the prevention and management of obesity, diabetes, heart disease, and other chronic conditions. Sources of healthy unsaturated fats include avocados, nuts and seeds, olive and canola oil.

However, it is also important to not place the sole focus on fat. In addition to healthy fat sources, meals should also be balanced with other nutrients.

How Can You Make a Balanced Meal?

A balanced diet is comprised of whole grains, fruits and veggies, lean and plant-based proteins.

Incorporating such foods in the diet is essential for supplying the body with adequate nutrients, including fiber, vitamins, minerals, and phytochemicals (beneficial compounds sourced solely from plants).

Wondering how to make a balanced meal? As a general rule of thumb, fill at least half the plate with veggies, a quarter with a lean or plant-based protein, and complement with a whole grain and healthy fat source.

The balance of these foods keeps calories and hunger naturally in check to encourage weight loss and maintenance, along with ensuring nutrient needs are being met to lower the risk of deficiencies and improve overall health.

Wondering how to make a balanced meal? Example balanced meal plates may resemble the following:

Jalapeño turkey burger topped with a homemade, high-protein guacamole and served on a lettuce cup

• Roasted tofu paired with a grilled salad with herb dressing

Chicken burrito bowl built with boneless chicken breast, brown rice, beans, bell pepper, tomato, and other fresh ingredients

Beef and broccoli stir-fry, feeling free to add carrot, zucchini, baby corn, and other stir-fry favorites

Spaghetti squash enjoyed numerous ways, including with meatballs or Cajun shrimp

Hatch green chili and pork stew rich in nutrients and flavor supplied from pork sirloin, tomatoes, white hominy, green peppers, tomatillos, garlic cloves, jalapeños, cumin, coriander, oregano, and lime juice

BistroMD can also help you successfully lose weight by delivering balanced meals directly to doorsteps!

Every bite taken aligns with a scientifically-proven approach for healthy weight loss, including an average of 1,200 to 1,400 calories daily. Meals are balanced with 40 to 50 percent total caloric intake from lean, adequate protein, 20 to 25 percent of calories from healthy fats, and 30 to 35 percent from complex carbohydrates.

What's more, the bistroMD chefs utilize the freshest ingredients to create over 200 delicious recipes to satisfy any appetite!

And with balanced meal options ranging from a caramelized mushroom and onion frittata for breakfast to grilled salmon with dill mustard sauce for dinner, losing weight and feeling great has never tasted so good!

Written By bistroMD Team. Published on July 09, 2013. Updated on May 13, 2019.

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