What if everything you’ve been told about dieting and weight loss is wrong?
In fact, much of the common wisdom regarding nutrition has been proven false by science and practical experience, says Christine Gerbstadt, M.D., author of The Doctor’s Detox Diet.
“Many food rules are widely accepted just because they’ve been around for so long – so people think they must be true,” Dr. Gerbstadt tells Newsmax Health.
“You can never go wrong eating lean meats and dairy. And I do advise avoiding deep-fried foods and those laden with sugar. But beware of conventional thinking regarding eating. A lot of it is wrong.”
Here are seven food rules that you can break:
- Eat Only Whole Grains
There’s no question that whole grains are a great source of fiber, but you don’t have to swear off white bread entirely. Harvard-trained Dr. Gerbstadt says that refined grains are fine for most people in moderation.
- Don’t Eat After 8 P.M.
If you have a schedule that keeps you up late at night, you don’t want to go to bed hungry, says Dr. Gerbstadt. “You won’t sleep as well on an empty stomach,” she explains. Your daily activities burn calories no matter when you eat. You don’t want to overload on nighttime snacks, but a reasonable serving of protein, carbs, and fat – cheese and crackers for example, can keep you sated and help you sleep.
- Avoid Eggs
Eggs have long been unfairly labeled as a dietary villain because they were thought to raise cholesterol and be heart unhealthy. However, dietary cholesterol has not been shown to raise blood cholesterol in healthy individuals. For a mere 70 calories, a single egg contains high-quality protein as well as vitamins and minerals important for brain and eye health.
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- Eat a Low-Fat Diet
Your body needs fat to run optimally. “Vitamins A, D, E, and K all require fat for maximum absorption,” says Dr. Gerbstadt. Fat also make you feel fuller, longer. The key is to aim for no more than 30 percent fat in your diet, mostly from unsaturated sources.
- Swear Off Red Meat
Nutrition expert Jonny Bowden, author of The 150 Healthiest Foods on Earth, says that beef and lamb provide quality protein that helps curb hunger and burns calories. Choose lean cuts such as “round” and “loin.” Eat no more than two, 5-ounce servings daily and limit red meat to 18 ounces a week.
- Give Up Desserts
Don’t deny yourself a sweet treat after dinner, says Dr. Gerbstadt. “You can enjoy dessert every day if you are mindful of portion control. Stick to five bites to satisfy your sweet tooth without piling on the calories,” she says. “This can help curb nighttime cravings since you will feel more satisfied.”
- Fast Food is Always Bad
Today’s fast-food chains are becoming increasingly health conscious and most post nutritional and calorie information online. Do your homework before you hit the drive-thru window. It is possible to get a nutritious meal at most fast-food restaurants. Skip the fries, mayo, cheese, and creamy sauces and look for grilled options. Stay away from soda. Ask for extra lettuce and tomatoes and don’t supersize! You can find nutrition information on fast-food chains here.
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