Diet Foods That Will Make You Fat
Can diet foods make you fat? I realize that this sounds like a contradiction, but the diet industry is like that. You need to come armed with some savvy to weed through the hype. Just look at what happened in the 1980s, when "fat-free" was a fad. "Fat-free" appeared on all types of foods, and consumers (not surprisingly) assumed that fat-free meant calorie-free. Au contraire! For example, fat-free cookies have just as many calories as the original, maybe even more.
Some health experts link the "fat-free" craze to the explosion of obesity in the U.S., and certainly consumers are confused about what's best -- fat-free, carb-free, high protein, etc. Bottom line: You need to read the top line on the nutrition facts panel. Calories do count. Read the number of servings in the package or container, and then read calories per serving. When you know what you're eating, it all adds up.
The Skinny on "Diet Foods"
All foods can fit into a healthy diet in the correct portion size. Even healthy foods can be "fattening" if you eat too much of them. Here's the skinny on some "diet" foods you'd think would help you with your diet:
Juice: You've seen the ads -- "100% pure juice with live enzymes and packed with vitamins and minerals." It is often labeled with claims for weight loss, increased energy and better immunity. Let the buyer beware! To balance the scale in your favor, consider this: People suffering a low blood glucose reaction are given juice because the fruit sugar (fructose) is quickly absorbed into the bloodstream.
Juice is not a diet food unless you're on a weight gain diet. It's one of the quickest ways of getting extra calories I know. Juice is extracted from the whole fruit; the beneficial fiber is left behind. Regardless of how pure the juice, it contains no inherent properties that will make you healthier or make you lose weight. Peel and eat an orange instead. See below for a tip about juice.
Enhanced Waters: Diet myths abound, displayed on labels of enhanced waters and sports drinks. Drink this for "energy, balance, performance." I want to paste "Buyer Beware!" signs on the labels. These waters and flavored teas are certainly fortified -- with caffeine and sugar, plus high-fructose corn syrup.
Before reading the front label and advertising hype, read the ingredient list. If you're working out strenuously for more than an hour at a time, then a sports drink is OK, but choose one with less than 8 grams of sugar per serving. If you prefer, buy an artificially sweetened beverage. Otherwise, drink water before, during and after exercising. Adding just a quarter-cup of 100-percent orange or grapefruit juice and a dash of salt to a quart of water makes the perfect sports drink.
Turkey Burgers: When dining out, have you ordered a turkey burger while your friends are all having steak? You may think you're eating diet food, but you may be better off with that sirloin. Turkey breast is an ultra-lean protein, but most restaurants don't serve ground turkey breast; rather, they serve ground turkey in their burgers, which likely contains the more fatty dark meat and even skin. Restaurant turkey burgers are also enhanced with mayonnaise and even cheese.
If you can't be certain the turkey burger is made from skinless turkey breast, order a grilled chicken breast sandwich or grilled fish sandwich sans mayo and cheese.
Breakfast cereals: Eating breakfast is one of the lifestyle habits that predict weight loss and maintaining that desired weight. I love my cereal in the morning, but exploring the cereal aisle can be a confusing experience, especially for dieters. Don't read the front of the package to get the scoop on cereals. Read the back first, namely the ingredient list and the nutrition facts panel.
Cereals labeled "smart" or "whole grain" or "fruit" are not necessarily smart for your waistline or your health. Often they contain a bit of whole grain, but there is no limit on the other ingredients, including sugar. Here's a tip: The first ingredient should be whole grain: whole wheat, whole oats, rye or other. Read the nutrition facts panel and note the serving size. The standard serving size is ¾ to 1 cup, and you make your decision from there.
If one serving contains more than 4 to 8 grams of sugar (1 to 2 teaspoons), then move on. Kashi GoLean, Shredded wheat, All Bran cereals, Fiber One, unsweetened muesli and granola (fat-free) are good choices. Watch out for "code words" that mean sugar and fat have been added. Cereals that are labeled "Crunchy," "Frosted," "Honey" or "Honey Nut" may have more sugar added.
