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Richard L. Lipman M.D.
Diplomat of American Board of Internal Medicine
Endocrinology & Metabolic Disorders
Dr Richard Lipman Will Show You How Easy It is To Lose Weight ..& Keep It Off--Don't Let Diet Myths Ruin Your Weight Loss
7241 SW 63 Ave -Suite 202-
South Miami, Fla 33143 305-670 3259
Calories to Lose Weight
"Calories Count-But Not Diet Myths"
Richard L. Lipman M.D.
Are Diet Myths Prevening Your Weight Loss?
Often many people struggling to lose weight will reach for what appears to be a simple solution to a complicated problem. They lose focus on what's important, become frustrated when the simple myth does not help them and just quit their weight loss plan. Almost no one believes that you can lose 30 lbs/month without dieting or that there is a pill that dissolves fat around thighs.Yet people accept these & other unproven claims with little question. Most claims are either plan falsehoods, stories based down from generations or "Internet science." Some of the claims are based on "scientific" studies done years ago.
Dr Lipman Reviews All of the Diet Myths, Are They Stopping Your Weight Gain?
Myth: Bread Makes You Fat
NO: Calories are calories and it does not matter where they come from. If the bread contributes to excess calories for the day, then fat accumulates just as if it was olive oil, brown rice, chocolate or apples. There is not much difference in calories or carbs between white bread and whole wheat bread. A few more grams of fiber in the latter. Whether white bread makes you fat and whole wheat does not is really not the issue. I have never seen anyone gain weight from eating a few pieces of bread a day-white or whole wheat. I see so many people taking the bread off the fatty hamburger and then gorging themselves on the cheese, sauce, and fatty meat!
It's what between the bread, the cheese, the mayo, the fried meat that has the calories. Even though its white bread (and there is nothing wrong with white bread) are the carbs in the bread more important than the calories and fat in the cheese, the sauce and the meat? I think they are not. There are millions of people who will disagree. However, the failure of the low carb diet craze that began about four years ago, suggests that the vast majority of overweight people are unable to maintain a very low carb diet for very long anyway. So why not enjoy the bread and spend time and effort on the sauces, fried foods, and fats. That's where the excess calories really are and that is easier to change for most people than their favorite bread.
NO: Drinking 8 glasses of water a day does not make you lose weight other than the effect of temporarily filling you stomach. There is no clear evidence of benefit from drinking increased amounts of water.Looking at other scientific papers revealed that while drinking more water did effect the rate at which various substances were cleared by the kidney, there was no suggestion that this led to any actual health benefits.In the case of water its in response to thirst. Too many overweight individuals struggling to lose weight waste time, and effort on counting the bottles of water they are drinking and thus lose focus on their food—the real cause of their weight problems.
NO: Most low calorie foods and drinks are made with artificial substances—artificial sweeteners, fat substitutes or have food additives and and are not bad for you. In April 2006, the National Institutes of Health reported on the effects of artificial sweeteners: They Are Safe. There has been no link between artificial sweeteners, birth defects, cancer, diabetes, heart disease, epilepsy, emotional disorders or even cellulite. Drinks with artificial sweeteners, especially sucralose(Splenda) do not increase appetite and, if fact, may be beneficial in a weight loss program.
NO: The myth that “natural” fruit juices have any place in a weight loss plan needs to be put to rest. Orange juice, whether you squeeze it or Tropicana® squeezes is not “natural.” Quarts of orange juice do not grow on trees. It’s the fruit itself that is ”natural” and healthy. Squeezing and manipulating the fruit only removes the protective fibers making absorption from the stomach even faster. In addition, each glass of juice contains 120 calories and has 21 grams of sugar. Drinking a single glass a day, every day results in a 10 lb. weight gain in a year. A weight gain of more than a pound a month for no really good medical reason is not healthy. There are many places to obtain Vitamin C, other vitamins and other healthy minerals. Try a vitamin pill…lots of vitamins and no calories!
NO Gatorade and some 60 similar brands of sports drinks have now become very popular but for most of us drinking them will make us fat. Last year Americans spent one billion dollars on such products. But what do these drinks do? What is the best liquid to prevent dehydration?
If you are doing light exercise or doing nothing at all (couch-warming) - then sports drinks are a big waste of money and are full of calories and sugar. In most typical workouts water is perfectly adequate. After all, drinking a 150 calorie sports drink will take most individuals more than 15 minutes on a treadmill to “burn off.”
NO: Egg yolks have a concentrated source of cholesterol but eating them does not raise your bad cholesterol. However, the type of cholesterol in an egg yolk is not the same that causes heart disease. Research at Harvard Medical School showed that it’s not the total cholesterol in the diet that leads to heart disease, but the type of cholesterol. The cholesterol in eggs is mostly of the large LDL (bad cholesterol) that does not cause heart disease. Only 20% of blood cholesterol comes from the diet in the first place, the rest is made in the liver. So eat eggs, they are a good source of protein with easy portion control. (Look at the myth of low fat diets).
NO: 'Low-fat' or 'fat-free' doesn't necessarily mean low calorie or calorie-free. The government regulations state that foods labeled “low fat” must have less than 10% of the fat found in the original. The calories can be whatever the manufacturer puts in them. Extra sugars and thickeners are often added to boost flavor and texture, so calorie content may be only a bit less or similar to standard products. New Government guidelines now discourage the use of '% fat free' claims. A “low”-fat food should contain no more than 3 grams of fat per 100 grams of food. People trying to lose weight see “low fat” and then end up eating twice as much.
NO: This myth could easily read “low carb diets are better than low fat ones”. In fact, at the end of one year, there is no difference between dieters who chose low carb diets over low fat ones. The largest observation of the effect of low fat diets on weight loss was the 49,000 women who participated in the Woman's Health Study It failed to find any significant weight difference in the thousands of individuals who followed a low fat diet for six years as compared to women on a “normal” diet. This is an important study since all of the participants were nurses who might better able to follow the diet plan than the average person. For many reasons, low carb dieters may have an advantage in the first few months, but that quickly changes. The key is to lower food intake and increase food expenditure such as exercise.
Myth: Eating Late In the Evening Makes You Fat
Eating the Large Meal of the Day Should be at Lunch:
NO: The common assumption is that night is the worst time to eat is wrong. The logic: metabolism is slowest at night. Makes sense, but no conclusive studies prove that eating late meals causes weight gain more than eating early meals. Calorie intake, type of foods, and hormones play the most important roles. If daily food intake is planned properly and the evening meal turns into the main meal, then eating late could be highly rewarding. It is all about the balance of calorie intake and output. The weight gain consequences of eating the one large meal a day in the evening hours, when the metabolism has already slowed down, are trivial compared with what happens when you end up eating two large meals a day.
Myth: Eating "Healthy" Helps You Lose Weight:
NOT ALWAYS: There is a serious misunderstanding of what “healthy” means. The oils in seeds, nuts, and salmon might be helping you prevent cancer or heart disease 20 to 30 years from today, but choosing these high-calorie foods that often have portion control problems only results in weight gain, not weight loss today. The consequences of weight gain far outweigh any potential minimal benefit from the oils in these foods for almost everyone.
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