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March 31, 2009

Meal Myths

Myth: “I can lose weight while eating whatever I want.”food-labels

Fact: To lose weight, you need to use more calories than you eat. It is possible to eat any kind of food you want and lose weight. You need to limit the number of calories you eat every day and/or increase your daily physical activity. Portion control is the key. Try eating smaller amounts of food and choosing foods that are low in calories.

Tip: When trying to lose weight, you can still eat your favorite foods—as long as you pay attention to the total number of calories that you eat.


thelowcaloriedietMyth: Low-fat or fat-free means no calories.

Fact: A low-fat or fat-free food is often lower in calories than the same size portion of the full-fat product. But many processed low-fat or fat-free foods have just as many calories as the full-fat version of the same food—or even more calories. They may contain added sugar, flour, or starch thickeners to improve flavor and texture after fat is removed. These ingredients add calories.

Tip: Read the Nutrition Facts on a food package to find out how many calories are in a serving. Check the serving size too—it may be less than you are used to eating. For more information about reading food labels, visit the U.S. Food and Drug Administration online at


Myth: Fast foods are always an unhealthy choice and you should not eat them when dieting.0101junkfood

Fact: Fast foods can be part of a healthy weight-loss program with a little bit of know-how.

Tip: Avoid super size combo meals, or split one with a friend. Sip on water or fat-free milk instead of soda. Choose salads and grilled foods, like a grilled chicken breast sandwich or small hamburger. Try a “ fresco” taco (with salsa instead of cheese or sauce) at taco stands. Fried foods, like french fries and fried chicken, are high in fat and calories, so order them only once in a while, order a small portion, or split an order with a friend. Also, use only small amounts of high-fat, high-calorie toppings, like regular mayonnaise, salad dressings, bacon, and cheese.


dieitinglargerMyth: Skipping meals is a good way to lose weight.

Fact: Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. This may be because people who skip meals tend to feel hungrier later on, and eat more than they normally would. It may also be that eating many small meals throughout the day helps people control their appetites.

Tip: Eat small meals throughout the day that include a variety of healthy, low-fat, low-calorie foods.


Myth: Eating after 8 p.m. causes weight gain.panerai_clock

Fact: It does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight. No matter when you eat, your body will store extra calories as fat.

Tip: If you want to have a snack before bedtime, think first about how many calories you have eaten that day. And try to avoid snacking in front of the TV at night—it may be easier to overeat when you are distracted by the television.

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May 15, 2009

Bob Herbrand @ 11:10 am

I enjoy your emails and thank You for the blogs. Sam What do You think about all the warnings about fat burners are there any safe ones and how important are supplements in weight loss?

Sam Bakthiar @ 6:45 pm

Hi Bob,
The most important thing about for fat loss is Diet and exercise. No pill is going to going to over come a bad diet and lack of exercise. Fat burners work and are safe providing that you don’t have any medical conditions and you are exercising and following a sound nutrition plan. Everything done in moderation is what I am all about. Having said that always ask your doctor before taking anything.

May 17, 2009

Sam Bakthiar @ 7:32 pm

Hi Bob,
I think today’s fat burners are much safer than they were a few years ago since they don’t contain ephedrine. Having said that I think everything taken in the right dosage is the way to go. Think about it for a second if you have a headache and took 10 aspirins you would be in trouble wouldn’t you? The same applies to fat burners. You always want to discuss any supplementation with your doctor first.

May 15, 2009

Beckey Gordon @ 3:26 pm

my husband thinks its okay to eat a full bowl of cereal before bed because he needs the complex carbs. I don’t think it is a good thing to go to bed with a full belly of carbs especially heavy cereal. Whats your take on this.


Sam Bakthiar @ 6:49 pm

Hi Becky,
I agree with you. Complex carbohydrates are for long term energy. So I would take them for breakfast and lunch for maximum energy during the day. I would restrict my complex carbohydrates for Fibrous carbohydrates in the evening.

April 19, 2011

nik@ seed bank @ 11:28 am

I agree with the last thing you said about it’s easy to overeat when you’re distracted by the television. It’s true. My boyfriend and I love movies so we rent and watch movies almost every night, which in turn means snacking every night as well, even when we’re not hungry. I also entertain a lot and have people over to hang out, watch movies, or have game nights. Snacking on food is always a part of entertainment. A change needs to be made. Thanks for the facts.

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