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Diet Dilemma
By Kylie Andrew (Dietitian)
These days there are so many different diets out there, it can be a real dilemma to know where to start – low fat, low carb, low calorie, low GI…
These answers to some of the most common questions will help to debunk the myths and misconceptions surrounding the diet dilemma and help you to discover the secret behind successful weight control.
Is carbohydrate fattening?
Carbohydrate is fuel for your muscles and brain. But consume more than
you need, and yes the excess will be stored as fat.. So, although some
people believe that if they skip the creamy sauce on their pasta or
omit the butter on their bread, they can eat as much as they want,
that’s not true, unless you are burning it all off.
Should I avoid all fat?
No. Fats and oils are not all “bad”. Sure fat is high in kilojoules
and excess will be stored as body fat, and saturated fats are not so
healthy, particularly for your heart. However we do need some fat in
our diet and the good unsaturated fat is heart friendly. Limit your
fat intake to 30-40 grams per day and choose “good” fats such as nuts,
seeds, avocado, olive and canola oils and spreads.
Should I be eating more protein?
While some of the current diets out there promote themselves as being
“high” protein, many are really just adequate in protein. This protein
is important to maintain muscle mass (so that you only lose body fat)
and will help with satiety. Aim to consume a protein-rich food at
every meal to help fill you up and keep you full for longer. For
example yoghurt with breakfast, tuna in your sandwich and chicken in
your stir fry.
Can I eat as much fruit as I want?
While fruit is fat free, high in fibre, packed with vitamins and
antioxidants, it still supplies energy (kilojoules). And as we know
consuming more energy than we need will result in weight gain. The
Dietitians Association of Australia encourages Australians to eat 7
serves of fruit and vegetables a day.
Should I omit milk and other dairy products from my diet if I am trying to lose weight?
Certainly drinking high fat flavoured milks and eating cheese is not
the wisest choice for weight watchers, however choosing reduced fat
dairy products is ok and in fact encouraged. In addition to providing
important nutrients like calcium, recent research shows that including
3 serves of dairy foods every day as part of a reduced kilojoule diet
may increase the chances of losing weight and fat, particularly from
around the waist.
Should I try not to eat between meals?
No, snacking can help to top up your energy levels and keep your
metabolism working efficiently. Imagine eating nothing for seven hours
between lunch and dinner. You will probably find that you are quite
hungry and are more likely to choose poorly and overeat at dinner. Try
to choose low fat, nutritious snack foods, such as fruit, yoghurt and
crackers.