Diet myths

By Holly Davis

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Finding a quick-fix weight-loss solution is high on the agenda of many Australians, yet the search often yields empty promises. We seek to untangle dieting fact from fiction.

Grapefruit is a unique and highly effective dieting aid
In theory: Grapefruit contains an enzyme that operates as a fat burner. Eating grapefruit at
every meal – as part of a calorie-restricted diet – increases weight loss.

In practice: The Grapefruit Diet dates back to the 1970s, and advised dieters to eat approximately 800 calories per day and include half a grapefruit in every meal. However, any diet consisting of only 800 calories per day will result in weight loss as it is well below the recommended minimum intake of 1,200 calories. But it’s hardly a healthy or safe way to shed kilos!
An updated version of the diet emerged around 2004, advocating a more balanced, reduced-calorie eating plan and an intensive exercise program, along with a grapefruit at every meal. This diet will also result in weight loss, however grapefruit is unfortunately still not the cause.
Sadly, research does not support the claim that grapefruit contains fat-burning enzymes, although it has been shown to reduce insulin levels. Having said that, grapefruit is a valid addition to any diet. It is low in calories and sodium, and high in vitamin C, potassium and lycopene – an antioxidant that can protect against heart disease and breast cancer. Pink grapefruit is also a good source of beta-carotene, another beneficial antioxidant the body converts to vitamin A.
Caution: Consuming large quantities of grapefruit or grapefruit juice may be dangerous for people taking certain medications. Check with your doctor or pharmacist.
Instead: Rather than choosing a diet that advocates eating vast amounts of a small number of ingredients, enjoy a wide variety of foods to ensure you are getting plenty of valuable nutrients.
A small reduction in the quantity and a small increase in the quality of food you eat every day should see you drop excess weight over time. The benefit is this method is relatively painless while also being sustainable.

...Eating frequently does not speed up the metabolic process or cause weight loss...

Low-GI foods are best for dieting

In theory: If you choose foods with a low GI you will be eating less calories without feeling hungry and will lose weight. In practice: The Glycemic Index ranks foods from zero to 100 according to how much they raise blood glucose levels. The energy from foods with a high GI is rapidly absorbed, causing a sharp increase in blood glucose, and a comparable release of insulin to stabilise blood glucose. The energy in foods with a low GI is absorbed slowly, causing a gradual rise in blood glucose. As a result, these foods are more filling and satisfy hunger for longer. However, just because a food has a low GI doesn�t mean it should be eaten in large quantities. For example, porridge is 63, while chocolate is 41. Also, the GI scale generally rates individual ingredients, but combining these ingredients with other foods alters the rate of digestion and absorption of energy. Instead: Brightly coloured fruits and vegetables contain a host of beneficial chemicals known as phytonutrients � a beneficial aid in the prevention of cancer, diabetes, obesity and heart disease. We are advised to eat five serves of vegetables and two serves of fruit each day, so try to choose as many different coloured options as possible. Dairy products, eggs, fish and poultry also provide essential nutrients for optimal health and brain function.

Eat high-protein, low-carb foods to lose weight

In theory: Glucose, derived from carbohydrates, is the body�s usual source of energy. When we dramatically reduce carbohydrates (and boost lean protein to form 30 to 50 per cent of our diet) the body enters a metabolic state called ketosis, where it burns fat stores for fuel instead of glucose. When the body is in ketosis we also feel less hungry. In practice: People on this regimen do lose a lot of weight, however prolonged ketosis can cause serious health problems, such as an increased risk of kidney stones and kidney failure, in addition to bad breath and headaches. A restricted diet also results in a lack of vitamins, minerals, fibre and antioxidants, all essential for optimum health. Plus, eating large amounts of protein, particularly from meat, causes us to excrete more calcium than normal, increasing our risk of osteoporosis. Instead: Not all carbohydrates are equal. Limit your intake of simple carbohydrates, such as refined sugars and grains. They place extra strain on adrenal function and can contribute to weight gain when combined with any fat � even healthy fats. The healthiest carbohydrates are complex carbohydrates such as fresh vegetables and fruits, whole grains, beans and legumes. These foods provide a slower release of energy and a wide range of important nutrients, vitamins, minerals and fibre. The fibre in these foods aids our digestion and also fills us up, so our hunger is satisfied for longer. Milk and fruit contain the simple carbohydrates lactose and fructose respectively. Provided you can digest these, they are both worthy of inclusion on a regular basis. Those with lactose intolerance could try natural yoghurt, where the lactose has been all but consumed by the culturing bacteria. Ghee (clarified butter) is also a lactose-free option.

Weight gain is an inevitable part of menopause

In theory: Menopause causes women to gain weight, particularly around the midriff. Because it�s hormonal, menopausal weight gain is impossible to avoid or reverse. In practice: As we age, muscle mass declines, which in turn slows our metabolism. That means we need about 200 less calories a day than we used to. So unless we reduce our food intake or increase our exercise, surplus calories result in weight gain. Sadly, decreased oestrogen levels cause excess body fat to be stored in the mid section rather than the hips and thighs. Plus, menopause often coincides with life circumstances that are particularly stressful, such as raising teenage children or caring for elderly parents. This can tempt us to comfort eat more. Instead: Mid life and menopause provide us with an excellent opportunity for self-enquiry and greater self-acceptance as we move into the realm of the wise ones. In the meantime, there�s nothing to stop you from losing weight. The same principles apply, no matter your age. A strength training program will help to increase muscle mass and tone, plus improve bone density, while keeping our weight in check can reduce our risk of associated health problems such as diabetes, breast cancer and heart disease.

Cardio training is the best way to shed kilos

In theory: Raising cardiovascular function for extended periods of time increases our metabolic rate and burns more calories. In practice: Cardiovascular training provides massive benefits to your health and particularly to your heart. Running, jogging and aerobic exercise will increase circulation, build endurance and burn lots of calories. However, on its own, cardiovascular exercise is not the best way to ensure weight loss and it isn�t an effective way to tone muscle. Instead: Combine cardiovascular exercise with resistance training such as weight machines, free weights or resistance bands. You might also consider circuit or interval training. This can improve muscle tone, cardiovascular fitness and increase weight loss. Circuit and interval training involves constantly changing the type of exercise and the level of intensity to prevent your body from adapting to a routine. A range of activities are typically done at high speed or intensity, for short measured bouts, with lower intensity training in between. It makes efficient use of the time you spend exercising and increases the body�s resting metabolic rate for longer after training than regular endurance training and results in a greater reduction of body fat. This type of exercise can also encourage the release of endorphins (feel-good hormones). Before you begin circuit or weight training, seek the advice of your doctor and ask a qualified instructor to design a program to suit your needs.

Don�t eat late in the evening before you go to bed

In theory: Any calories consumed when we are about to go to sleep will be stored as fat. In practice: Calories don�t keep track of time! Our body utilises energy 24 hours a day and if the energy derived from the food we eat is not immediately required, it will be stored and made available when we next need it. That said, digestive processes do decrease when the body is at rest, making it harder for us to digest late-night meals. Eating just before bed can lead to disturbed sleep, flatulence, bloating, indigestion and heartburn. Instead: If you must eat later in the evening, make your meal smaller and choose foods that are nutritious and easier to digest than complex carbohydrates and proteins, such as a cup of chicken broth or vegetable soup. You could keep small containers of homemade stock and soup in the freezer for such times. To assist your digestive function, make or buy naturally fermented vegetable pickles, natural yoghurt or probiotic drinks to have with every meal, or as a snack. These provide live bacteria and enzymes that assist digestion and help to reduce sugar cravings. Alternatively, use a good probiotic supplement and take as directed.

Published in Notebook Magazine

Issue: September 2008