Posted by Dr Robert Buist in Weight Loss posted:

Four Myth-Busting Diet Tips You Can Use Every Day

Myth one: Extreme calorie cutting leads to rapid weight-loss

True. But, it’s usually followed by weight gain – and you might end up heavier than you were initially. Just think about it. You have just signalled to your body that there’s a food shortage. Our ability to preserve fat in times of famine could have been lifesaving in the past.  But today with so much abundance, this same mechanism could hinder your weight-loss goals. So, extreme dieting can have the unintended consequence of telling your body to store more fat for the future. No wonder some of us can be put off by the mere word, diet. 

Studies also show that extreme dieting may cause neurological changes leading to obsession with certain foods – ever felt that it’s almost impossible to control cravings, especially for foods high in sugar and fat? Strict diets frequently usher in ‘binge eating’, disrupting both reasoning and self-control at the very time that a little extra dose of willpower is what’s needed.  So, don’t go to extremes – think about finding a sustainable diet, one that is nutritionally balanced, doesn’t feel restrictive and that you can stay on long-term.

Myth two: Carbs are the enemy

The recent trend to cut out all carbs is also misguided. Cutting out refined carbs and sugar is definitely a good idea especially where fructose and sucrose (common table sugar) are concerned. These sugars may make you eat more by shutting down the satiety mechanism. In other words, you lose touch with how full or satisfied you really are.

People are starting to recognise that vegetables, legumes, fruit and whole grains are also carbs. These good carbs contain phytonutrients and many different varieties of fibre which feed the different species of good, healthy bacteria that live in the gut (probiotics). Probiotics play an important role in acidifying the colon (that’s a good thing!), preventing gut inflammation, leaky bowel and signalling to your body that you have eaten enough food. 

Myth three: All oils are made equal

Fats and oils are vital for good health, but get them from whole foods such as avocado, nuts, seeds and fatty cold-water fish such as salmon, sardines, mackerel and tuna. The types of oil you choose are just important as your choice of healthy, natural carbs.  It’s only recently in human history that we have been able to purchase refined oils in such large quantities. And  we  have a problem with serious over-consumption. 

Many people ask me why I am so down on polyunsaturated oils such as soy, corn, sunflower and safflower oil. The main component of polyunsaturated oils (about 60%) is linoleic acid. This is actually proinflammatory and oxidises quickly (is damaged) when exposed to air, light and heat. When they are oxidised, oils can contribute to inflammation. Inflammation contributes to many chronic conditions including being overweight, type 2 diabetes and metabolic syndrome and heart disease.

Take extra care when you buy these oils; choose products in small, dark glass containers and keep them in a cool, dark place. Olive oil is a healthy choice because it contains a more stable major component than linoleic acid, called oleic acid. Look for the greenish coloured extra virgin olive oil. This is less processed and contains higher levels of naturally healthy phytonutrients.. Use mainly in salad dressings or without heating if possible.  Remember, though, that all oils – whether healthy or not – are rich in calories.

Myth four: Animal fats are unhealthy

Dietary information over the last few decades has tended to go down the path of maligning fat in meat. It may be time for a rethink. Did you know, for example, that the main component of intramuscular fat marbling in meat is oleic acid (about 46-48%)? Yes, the same healthy fatty acid found in olive oil. This is where the flavour of meat resides. So, don’t try to avoid a little fat on meat.  Unlike previous warnings, the latest research indicates that it may actually be good for you. 

A similar situation has emerged from research into eggs. Now, we know that eggs do not cause heart disease and again are just wholesome fat and protein.  As is always the case in food shopping, buy the best quality protein you can afford, preferably from animals raised in an ethical, healthy, natural environment.

And the conclusion …

So, the most important point here is, don’t overeat and open up your food choices with a wide range of natural, seasonal foods and feel good about what you’re eating. With the Wheyless program there’s no need to even think about how much you’re eating. The Wheyless shakes twice daily will really help you manage issues of portion control and maximise your overall nutrition. Then just follow the tasty recipes on and enjoy!

Dr Robert Buist

Wheyless Formulator

Wheyless was formulated for Fit-BioCeuticals Limited by Nutritional Biochemist Dr Robert Buist PhD.

Dr Buist has a degree in Biochemistry from the University of NSW and a PhD in Medicinal Chemistry and Pharmacology from Macquarie University in Sydney. He is one of Australia's leading experts in weight loss.