MSNBC posts on the "six myths" associated with carbohydrates and weight loss. Most are well known but bear repeating, such as the myth that "all natural" means "healthy," that "low fat" means that the food is acceptable for dieting, or that weight training for woment will make them "bulk up." The only one that I had not heard before was the myth that fiber cancels out calories. This sounds like a misperception growing out the diet plan from Weight Watcher's that subtracts fiber from total carbs in evaluating what one eats. Myth: Fiber cancels out calories In general, high fiber foods like whole grains, beans, fruits and vegetables tend to be lower in calories and healthier for you. Fiber contributes to satiety (feeling full) and keeps the GI tract running smoothly. However, adding wheat germ and walnuts to your hot fudge sundae or beef and cheese to your three-bean chili will not cancel out the hundred of calories or the bad saturated fat! Shoot for 20-30 grams of fiber a day. Most of us only get about 15 grams. . . . The truth is “all-natural” foods can still be high in bad saturated fat, sugar, sodium and calories and low in fiber, vitamins, minerals, photochemicals and antioxidants. . . . It's a myth that the food stays in your stomach all night and then turns immediately to fat. Your body does not turn off when you go to bed. There is no magic time of day that your body starts storing fat and stops digesting food. . . . The hazards of late-night eating include being starving by the time you eat dinner and overeating . . . Sodas and low fat ice cream are “low” or “no” fat but they can still cram in a lot of calories. Low-fat peanut butter has the same number of calories as the regular version because the healthy fats were removed, and sugar added. The no-fat cookie craze still has people believing they can eat a whole box of cookies and not worry about calories. Of course this is not true. We need to keep an eye on how much of everything we eat, even if it is low-fat or healthy. . . . Carbohydrates are the primary and preferred source of energy for your working muscles and brain. Choose whole grains like whole wheat breads and pastas, beans, fruits and vegetables to fill your fuel tank. If you go low on carbs you will not be feeling very energetic or alert. Women like cardio because we want to burn fat. Unless women are engaging in heavy-duty weight lifting it is doubtful that bulking up will be a problem. With the right amount of weight and strength training exercises you’ll tone and strengthen. Men can bulk up with proper training but that is in part due to their much higher levels of the hormone testosterone. Read the entire article. As to that last one . . . Corey Everson would seem to be living proof of precisely what weight training can do for women . . .
This from MSNBC:
Myth: All-natural means it’s healthy
Myth: Eating late at night is bad
Myth: Low fat means you can eat as much as you want
Because of low-fat trends, people have become fearful of fats. But healthy fats that come from plants like olive, canola, walnut and peanut oils and fish are good for you. They are necessary for a healthy heart, immune system and brain function and help satisfy your taste buds.
Myth: Carbs make you fat
Myth: Women who weight train will become bulky
In addition, as we get age we lose muscle mass and gain fat. Strength training helps stave off the aging process by helping us stay fit, lean and strong.
Dr. J Won’t See You Now – Part 2
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