The Three Diet Mistakes Everyone Makes
An interview with weight loss expert Dr. Chris Mohr
There are three key "diet mistakes" that most new dieters commonly make.
Weight loss expert Dr. Chris Mohr is here to help those of us with failed New Year's weight loss resolutions avoid those three mistakes -- to finally get on the right weight loss track for the rest of the year.
Diet Mistake # 1: Eating a Small "Diet Breakfast"
"You may think you're doing a great job by nixing the donuts and going for a bowl of diet cereal or a bagel and coffee, but check this out: 1 cup of Kellogg's low fat granola gives you 28 grams of sugar (that's more than Froot Loops), which is just a few teaspoons shy of what a can of soda offers,” says Dr. Mohr. “If you instead opt for a plain bagel, you might as well sit down and eat 5 slices of bread because you're getting the same thing – empty calories that won't even fill you up. So, yes, eat breakfast, but choose some protein, add in some fruit and/or veggies, and you'll be well fueled and full of nutrients. THAT will help with weight loss."
Diet Mistake #2: Drinking Diet Drinks to Eliminate Liquid Calories
"This one is tricky. Diet soda, tea, Crystal Light, etc, contain artificial sweeteners and other artificial ingredients,” says Dr. Mohr. “A handful of studies suggest diet drinks may actually cause weight gain just like their high calorie counterpart. Very simply, the thought process is that your body is "tricked" into thinking it's getting something sweet, but since you don't actually get any calories or nutrients, you then have MORE cravings. Solution: Drink water. If you don't like the plain flavor, add slices of fruit or veggies to change it a bit - it will take on a hint of whatever fruit or veggie you use."
Diet Mistake #3: Opting for Low Fat Snacks
"Snacking is great when you choose good options,” says Dr. Mohr. “But when you don't, they are, well, junk. Zero nutrient rice cakes = Junk. Low fat chips = Junk. Low fat ice cream or cookies = you guessed it… Junk.”
Want a solid snack that will help fill you with nutrients AND boost weight loss? Grab a handful of nuts - they're loaded with healthy fat, protein, fiber and a ton of nutrients. Of course, they are calorie dense, so sticking to that handful is the key.
And don't fall for the "low fat mantra." If a food is naturally low fat, like veggies and fruits -- fantastic. But if it's a food that should have fat but the fat has "magically" disappeared, that means it's full of added junk to make it taste like what we're used to. Stick to real foods, just stick to smaller portions.
In fact, if you want to really kill your food cravings, try a little fish oil. Publishing in the November 2008 issue of "Appetite," researchers found that the omega-3 rich oil improved satiety and lowered study subjects' hunger sensations. In fact, the subjects reported feelings of fullness up to two hours after eating. The researchers suggested omega-3s might be a useful part of obesity treatment to help patients avoid cheating on their diets.
So there you have it. You don't have to get duped with all the diet information you're going to be hearing over the next several weeks and month. Armed with the right tools, you will absolutely be able to make the best decisions and achieve whatever goals you want.
