Summer is fast approaching and the “bikini count-down” has begun. Experts in women’s magazines offer us a variety of miraculous advice and tips to achieve the size of a supermodel. But you should of course be wary and not believe everything you read – except in SOSCuisine.com!
So here are the ‘TOP 5’ most deep-rooted misconceptions:
Trap 1: Skip a meal to lose weight
A widespread idea is to skip a meal, usually breakfast, in order to consume fewer calories. Yet several studies have shown that if you skip a meal, you may feel much more hungry later on in the day and therefore eat food with higher fat and calories. It is better to spread your daily calorie intake over four or five small meals rather than over two.
Trap 2: Avoid carbohydrates (grain products and fruits)
The general assumption is that bread and pasta are fattening. But what you should be really careful about is what you spread on bread and the sauces you add to your pasta because that’s where the majority of calories and fat are hidden! Cereals – especially whole grains – are very high in fiber and make you feel really full, so you’ll end up eating less. Ideally, they should be included in every meal and you should always have at least 4 servings per day. As for fruits, it is true that they contain sugar, but it is natural and their calorie content is so low that it is better to always have some fruits handy if we value our health and our weight. The recommended consumption is 2 to 4 servings per day.
Trap 3: Eat “healthy” prepackaged snacks of 100 calories
Pay attention not to fall into a marketing strategy trap of some manufacturers! Read the nutrition label carefully: Some of these foods which are either labeled fat-free or low in calories, may contain too much sugar and/or salt, and not enough fiber and protein. To make your own snack is simple, quick and inexpensive. Try the following ones:
|Snack||Calories||Fiber (g)||Protein (g)|
|Raw Vegetables and Cheese||110||4||10|
|Orange & Almonds||110||3||3|
|Carrot & Cheese Spread||100||4||3|
Trap 4: Rely only on cheese or nuts for proteins
Cheese and nuts provide good nutrients, but they should be consumed in moderation, as their fat content is higher than their protein content. You can safely eat up to 50 g/day of low fat cheese (100 calories) and 2 tbsp/day of walnuts or almonds (100 calories).
Food Comparison Table (same protein level)
|Food||Calories||Fat (g)||Protein (g)|
|Cheddar, low fat 4% (70g)||120||24||22|
|Cheddar, regular (90g)||350||30||22|
Trap 5: Consume 0 calorie drinks
Although these drinks contain no sugar or calories, they lead to the erosion of tooth enamel on one hand, and contain caffeine on the other hand and they do little to help us get rid of our taste for sugar because of the presence of substitutes that may have adverse effects on health, according to several studies. Since we have to cut down on our “liquid calories”, nothing beats good ‘old’ water. If it does not have enough flavor for you, add a slice of lemon, lime or orange, which will give you vitamins and flavor without the calories!
An easy way to take up the bikini challenge with flying colors is to subscribe to our Smart meal plans for weight loss, in which we uncover all these traps every week.