Here we are — the final installment of my “Weight loss myth busters” series. I hope you walk away feeling empowered, now that you’re able to separate fact from fiction. It’s my hope you use this knowledge to make better choices each and every day, paving your way to a healthier, happier future.
And so, let’s tackle the last set of myths for this series:
1) If you’re a chronic yo-yo dieter, you’ll never keep the weight off
Yo-yo dieting, also known as weight cycling, happens when people repeatedly go on and off diets, losing weight to just gain it all back again. And a “weight cycle” doesn’t necessarily refer to a large amount of weight — it can be as little as 10 pounds lost and gained back.
Regardless of how much weight is involved, weight cycling is demoralizing at best. And downright deadly at worst.
Research indicates that yo-yo dieting is linked to cardiovascular disease, type 2 diabetes, high blood pressure, and gallbladder disease.
So it’s certainly something that should be taken seriously. And every effort should be made to stop the vicious cycle by losing weight and keeping it off.
Unfortunately, the medical community often views yo-yo dieters as “lost causes.”
The A-List verdict:
A checkered dieting past in no way rules out a healthy future. What yo-yo dieters need are specific tools and a customized plan that can help them overcome the damage years of weight cycling have to their metabolism.
This is exactly why I developed my A-List Amino booster shakes and the A.M. Jump-Start and the P.M. Reboot protein boost shots.
And why I devote a portion of chapter two of The A-List Diet to outlining exactly how yo-yo dieters can achieve lasting weight loss success. I give complete details on how to change up the foods you eat, rotate your protein sources, and get the essential amino acids your body needs to repair and rev up your metabolism.
2) Working a “cheat day” into your diet will help you stick to it.
This is a common misstep among a lot of dieters. They think if they “only” indulge in junk food once a week, it won’t do any damage. And maybe it wouldn’t…if anyone actually stuck to the “once a week” rule.
But what happens in the vast majority of these cases is that one cheat day becomes a “cheat weekend” which turns into a week…then a month…and before you know it you’re back at square one.
The underlying problem here is that allowing a “cheat” day automatically puts you in the mindset that you’re depriving yourself every other day. And looking at your diet as a source of deprivation will never lead to long-term success.
The A-List verdict:
If you’re truly making a lifestyle change, you shouldn’t need — or want — a “cheat” day every week.
Yes, weight loss takes commitment and, sometimes, sacrifice — at least in the beginning. But with The A-List Diet, you’ll quickly see that you can eat BETTER than you ever imagined, and still lose weight…without “cheating.”
And there you have it. Don’t be afraid to set the record straight next time you hear one of these common beliefs — you’re now equipped with the science and the studies to back it up.
In the meantime, I’d to hear what you thought of this series…and what burning topics you’d like me to take on next. Drop me a line at drfred@alistdiet.com.
Recipe of the Week
This week I’m offering up a recipe for one of my favorite side dishes. An added bonus: it helps to clear the sinuses if you’re experiencing allergies this time of year.
Sugar Snap Peas with Horseradish (page 257 of The A-List Diet)
Serves 8
Ingredients:
• 3 cups vegetable broth
• ¼ cup tamari
• 2 pounds sugar snap peas, trimmed
• 6 tablespoons (3/4 stick) salted grass-fed butter
• Coarse sea salt and freshly ground black pepper
• ¼ cup grated fresh horseradish
Directions:
1) Combine the broth and tamari in a deep skillet and cook over high heat until reduced to 1 cup, about 10 minutes.
2) Add the peas and stir frequently until they are bright green and tender and the liquid is reduced to a glaze, about 5 minutes.
3) Decrease the heat to medium and stir in the butter. Season with salt and pepper.
4) Transfer the peas to a warmed bowl and top with the horseradish. Serve.
One More Thing…
When it comes down to it, weight loss is a science like any other — which means that relying on half-truths usually leads to total failure.
If you want to succeed, don’t just stick to your diet. Stick to the facts, too.
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241770/
https://www.onhealth.com/content/1/weight_cyclingfacts_about_yo-yo_dieting
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4272668/
https://www.verywell.com/what-is-weight-cycling-3496298