The Truth about the “Do’s” and “Don’ts” of Dieting

We’ve all read or heard about the most up-to-date “do’s” and “don’ts” of dieting.

However, some of the “rules” of dieting may be misleading.

Here is the underlying truth for the top 5 “Do’s” of dieting.

1) Only eat when hungry: This one is true! On a hunger scale of 1-10 (with 1 being uncomfortably full and 10 being ravenous), you should eat when you are at a 3-4 to prevent uncontrolled overeating and consuming excess calories.

2) Eat breakfast every morning: also true! People who skip breakfast are more likely to overeat at their next meal. Add protein and fiber to your breakfast (like egg whites and oatmeal) to jump-start your metabolism and keep you feeling full and fueled throughout the whole morning.

3) Eat only foods with ingredients you can pronounce: NOT ALWAYS true! Just because you can say “butter, sugar, white flour, and aspartame” does not mean that they are good for you. Instead, choose food items that are organic, natural, and without any preservatives.

4) Eat every three to four hours: NOT ALWAYS true! While you need to eat regularly, you also have to listen to your hunger cues and eat when your hunger level is at a 3-4 (out of 10) in order to avoid overeating. Focus on eating a healthy and appropriate number of calories for the day.

5) Eat 25g of fiber a day: This one is true as fiber is essential to one’s digestive system and reduces total caloric intake for the day by leaving one more satisfied and fuller longer (which prevents night-time snacking and excess caloric intake and weight gain).