Health

1. Eating at night will pile on the pounds. 

"It's the total calories you consume over a 24-hour period -- and more often, over a week -- that is what causes you to gain weight, and when you eat those calories doesn't matter," says New York University senior clinical nutritionist Samantha Heller, RD.

That said, because you may be more tired at night, your resolve may be lower, Heller says. So you may tend to eat larger portions, or more high-calorie foods, than you would during the day. But as long as you keep an eye on calories and portion size, feel free to set your hunger alarm to the time that suits your lifestyle.

2. It's best to eat at the same times every day. 

"Eat when you're hungry, not when the clock says it's time to eat," says Somer. While it can help to keep some consistency to mealtimes, Somers says that forcing yourself to eat when you're not hungry -- or forcing yourself to wait when you are -- only makes it harder to stick to your diet. If you must eat at a certain time - say, during a designated lunch hour at your workplace -- cut yourself some slack the rest of the day and eat only when your stomach says it's time.

3. Dieting with a buddy always makes weight loss easier. 

No one doubts that companionship and common goals can pay off for dieters. But Aronowitz notes that there are some instances in which the buddy system may work against you and your buddy.

The 3 Day Diet

By Kathleen M. Zelman, LD, MPH, RD 

WebMD Expert Review

What It Is

Surprisingly surviving the test of time, the 3 Day Diet is another fad diet, dating back to 1985. Copies of the "3 Day Diet" continue to float around cyberspace, promising quick weight loss, cleansing, lower cholesterol, and increased energy. However, no diet book exists to substantiate the science behind the "unique metabolic reaction."

Often mistakenly called The Cleveland Clinic Diet, the 3 Day Diet is a regimented plan that must be followed exactly for three days at a time, followed by normal eating for four or five days before opting to resume the plan again.

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Followers of the 3 Day Diet are promised up to a 10 pound weight loss in three days, although realistically, most of that weight is likely due to fluid loss and not the more desirable fat loss. To achieve the proposed loss, exercise is not mentioned in the plan.

What You Can Eat

The 3 Day Diet is a very specific food plan that must be followed precisely. Portions must be eaten exactly as specified and dieters are warned not to overeat -- otherwise the promised 10 pound weight loss may not be achieved. Likewise, dieters should not under-eat, even if they are not hungry. The detailed plan does not mention or recommend any exercise.

The 3 Day Diet meal plan:

Day 1 

Breakfast 

Black coffee or tea, with 1-2 packets Sweet & Low or Equal

1/2 grapefruit or juice

1 piece toast with 1 tablespoon peanut butter

Lunch 

1/2 cup tuna

1 piece toast

Black coffee or tea, with 1-2 packets Sweet & Low or Equal

Dinner 

3 ounces any lean meat or chicken

1 cup green beans

1 cup carrots

1 apple

1 cup regular vanilla ice cream

Day 2 

Breakfast 

Black coffee or tea, with 1-2 packets Sweet & Low or Equal

1 egg

1/2 banana

1 piece toast

Lunch 

1 cup cottage cheese or tuna

8 regular saltine crackers

Dinner 

2 beef franks

1 cup broccoli or cabbage

1/2 cup carrots

1/2 banana

1/2 cup regular vanilla ice cream

Day 3 

Breakfast 

Black coffee or tea, with 1-2 packets Sweet & Low or Equal

5 regular saltine crackers

1 ounce cheddar cheese

1 apple

Lunch 

Black coffee or tea, with 1-2 packets Sweet & Low or Equal

1 boiled egg

1 piece toast

Dinner 

1 cup tuna

1 cup carrots

1 cup cauliflower

1 cup melon

1/2 cup regular vanilla ice cream

In addition to its strict daily food prescription, dieters drink 4 cups of water or noncaloric drinks daily.

How It Works

By some unspecified magical force, the combination of the suggested foods included in this plan is supposed to create a unique metabolic reaction and boost fat burning.

Without an author or book, there is no documentation or explanation of how the 3 Day Diet food combinations burn fat, increase energy, cleanse the body, or lower cholesterol.

As the name suggests, the 3 Day Diet lasts only three days, though it's said that it can be repeated indefinitely, as long as you alternate with 4-5 days of undefined "normal eating." The purpose of returning to your usual eating style is to keep your metabolism from slowing, reverting to fat-storing, starvation mode.

10 Diet Rules Meant to be Broken

Some food 'dos and don'ts are best ignored, experts say. (continued)

10 Food Rules to Ignore continued...

"If one buddy fails and the other doesn't, it clearly upsets the balance, and could cause tension and embarrassment," she says. Ultimately, Aronowitz says, weight loss is a personal journey. If you find it's easier with a friend, remember to compete only against yourself -- not each other.

4. Dietary fat keeps you feeling full longer, so you'll eat less. 

This was a well-accepted food rule for many years. But Somers says new research has challenged this logic. It has shown that while fat does take longer to digest, "it's actually the least satiating of any food group -- so no, it will not help you control you appetite," Somers says. The foods likely to stave off hunger the longest are protein foods, followed by carbohydrates, then fats, she says.

5. When you blow your diet, you might as well wait until the next day to get back on track. 

Nothing could be farther from the truth, Heller tells WebMD.

"Every meal matters, so if you ate that big old piece of birthday cake at lunch, get right back on track with your next meal," she says. "You don't have to have a full day of healthy eating in order for it to count."

6. Refusing food at a party or when visiting is rude. 

"If you had diabetes, or a severe food allergy to something, you wouldn't think twice about turning down a food you weren't sure of -- and you should feel that same sense of priority in turning down a food that you know will blow your diet," says Heller.

7. Skipping a meal every now and then will help you lose. 

"Skipping a meal means you will be so hungry at the next meal that you are likely to overeat," says Somer. Not only that, skipping meals can actually help lead to a slowdown of your metabolism, meaning you'll burn fewer calories, says Aronowitz.

8. Bread is fattening, nuts are fattening, pasta is fattening. 

"It's not what you eat that contributes to weight gain," says Heller. "It's how much you eat that matters most."

Whole-wheat bread, for example, is a great source of nutrients, and it won't make you gain weight more than any other food with the same number of calories.

9. All calories are equal. 

While it's true that 1,400 calories is 1,400 calories no matter how you slice the cheesecake, experts say certain foods have a greater ability to fill you up before they fill you out. These tend to be fiber-rich, water-rich foods, like fruits, vegetables, and whole grains.

Further, Heller says, you'll get more nutrients from, say, a 100-calorie apple than from a 100-calorie portion of white bread.

"All calories are equal if all you're doing is counting calories to lose weight," Heller says. "But if you care about how you are losing weight, or controlling your hunger, or the health of your body, then no, all calories are not of equal value."

10 Diet Rules Meant to be Broken

Some food 'dos and don'ts are best ignored, experts say. (continued)

10 Food Rules to Ignore continued...

10. If you don't clean your plate, you're wasting food (don't forget those starving children Mom told you about). 

Tying emotions to eating (like when you feel guilty about leaving food on your plate) sets the stage for emotional overeating, Aronowitz says. If you've been taught that cleaning your plate is the best way to show appreciation for a meal, she says, instead show your gratitude with verbal praise, by asking for the recipe, or by sending a thank-you gift or note the next day.

"Food is simply a source of fuel for the body -- not an emotional payoff or payment," says Aronowitz. If you just don't feel right leaving the table until you've cleaned your plate, she says, underestimate your hunger and put less food on your plate to begin with.

5 Food Fixes for Flat Abs

WebMD Feature from "Prevention" Magazine

You can't down 3,000 calories a day and expect to lose your belly, but calories aren't the entire story. Certain foods seem to pack pounds on the midsection: Last fall, experts from the ongoing Framingham Nutrition Studies reported that women who ate almost 400 fewer daily calories but chose the least nutritious foods had a 2 1/2 times higher risk of abdominal obesity than those who ate that much more but made better choices. They also had dramatically higher risk of such serious health issues as type 2 diabetes and heart attacks, says Barbara Millen, DPH, the study's director of nutritional research. You don't have to "diet": Just fold these strategies into your life and watch ab flab pare down.

1. Eat fruits and vegetables. Especially orange ones. Women trimmed their waists by replacing refined grains like white bread and simple or added sugar with carbs from fruits and vegetables, according to the latest review from Copenhagen University Hospital.

Besides packing in the fiber, which keeps you feeling full longer, researchers suspect it's the rich antioxidants, such as vitamin C and beta-carotene, that ward off ab fat. Carrots, cantaloupe, squash, and peaches are great sources of beta-carotene, while oranges, berries, and kiwi provide a good dose of C. To keep calories down, pick veggies, like bell peppers, before fruits, and choose fruits over juice.

2. Get more selenium. This cancer-fighting mineral is also linked to lower rates of abdominal obesity, according to a survey of more than 8,000 Americans. People with low blood levels of selenium and other antioxidants had bigger waistlines than those with higher levels.

Selenium is found in many foods, but it can be hard to know if you're getting the recommended 55 mcg a day because amounts vary based on the soil in which food is grown and the feed livestock consume. To meet your requirement, try a supplement or eat a varied diet. Also, opt for foods grown in different areas: such as grains from the Midwest, Vermont cheeses, and nuts from California.

3. Add some protein. Eating more protein keeps you full and boosts energy, which leads to overall weight loss and – for those over 40 –  reduced ab fat in particular, according to findings from Skidmore College and Copenhagen University Hospital.

But studies show that eating high amounts of protein may stress the kidneys as they work to eliminate the excess, which can also cause calcium loss. Aim to get 25% of your calories from protein (if you eat 2,000 calories a day, that's 500 from protein). Just make lean choices such as low-fat yogurt, fat-free milk, fish, and poultry. Nuts are another great source but can be high in calories: Have just five 1-ounce servings a week (an ounce is about 24 almonds, 18 cashews, or 35 peanuts).

5 Food Fixes for Flat Abs

(continued)

continued...

4. Drink a glass of wine a day. Don't start drinking wine just to fight ab fat, but if you enjoy a glass with dinner, it's a great benefit. Some studies even suggest that light to moderate drinking protects against female midsection weight gain, compared with teetotaling. Based on a review of data collected by the National Center for Health Statistics, one 4-ounce glass of red or white wine most days a week (up to 20 a month) seems to be best.

More, however, is not better. That extra glass of wine – or even just one cocktail – adds inches, found the Copenhagen study, while other research implicates beer in the proverbial "beer belly."

5. Eat the right fats. Research from Spain shows it's easier to stay slim eating monounsaturated fats (such as olive oil) and omega-3s (found mostly in fish but also in flaxseed and walnut oils and tofu), while omega-6 fats (prevalent in cereals, corn oil, baked goods, and eggs) caused ab fat to pile on.

Fats that should be eliminated completely: trans fats, which have no nutritional value and are mostly found in calorie-dense baked goods and chips. In a Wake Forest University study, monkeys eating a typical American diet for 6 years gained the human equivalent of 10 pounds more when the fat they ate was all trans fat, compared with those eating monounsaturated fat. Worse, "30% more fat was added in the abdominal region, and they had early signs of diabetes," says researcher Kylie Kavanagh, DVM.

The 3 Day Diet

(continued)

What the Experts Say

Make no mistake: the 3 Day Diet is not associated with the prestigious Cleveland Clinic. "There is no such thing as a Cleveland Clinic diet," says Cindy Moore, director of nutrition therapy at The Cleveland Clinic. "It is an urban legend that is not nutritionally sound, and the only reason it causes weight loss is because it is so low in calories, not because of any food combinations or metabolic reactions."

Following a plan with fewer than 1,000 calories a day concerns Moore. "The plan yields about 1,000 calories a day which has the ability to lower metabolism so when you revert back to normal eating, you regain weight even quicker."

Moore adds that the diet "sets up a vicious cycle of being hungry during the restrictive three days and most likely overeating on the off days."

And the diet is so monotonous, dieters gladly return to their old eating habits. "What good is it to go back to the old habits that caused the weight gain, without resolving weight issues?" asks Moore. "Hands down, the 3 Day Diet is not conducive to changing habits or encouraging a healthier lifestyle, which are fundamental to weight control," she says.

Because the 3 Day Diet is so low in carbohydrates, it's likely the initial weight loss is primarily water weight, as carbohydrate encourages your body to retain water. As soon as the dieter goes back to consuming a normal amount of carbohydrate, the water weight comes back.

Food for Thought

Experts worry that when dieters can't follow restrictive plans like the 3 Day Diet, they blame themselves and think they've failed.

But "fad diets are not sustainable for any period of time, and it is the reason so many people throw in the towel, feeling frustrated that diets don't work, when in reality it is the diet, not the dieter," Moore says.

Weight loss is possible on the 3 Day Diet, but only because it is very low in calories. Going back to so-called normal eating does little to promote a healthier lifestyle, instead the pattern promotes undesirable yo-yo dieting or an on-again off-again approach to weight management that is not successful long term.

Bottom line: keep looking for a well-balanced weight loss plan that controls calories every day, includes exercise, and allows a wide variety of healthy foods. To lose weight, it is simply not enough to eat a prescribed diet for three days without addressing eating habits that cause weight gain.

Bad Foods That Are Actually Great for Your Waist

WebMD Feature from "Health"

By Camille Noe Pagán

You don’t have to give up treats like ice cream and pizza. Here’s how they can help you stay trim. 

If you’ve been avoiding burgers, ice cream, and pizza thinking you’re doing your waistline a favor, don’t. They can actually help you lose weight - and keep it off, too. Here are the hidden slim-down perks of five foods that get a bad rap and the best way to add each one back into your diet.

Red meat

Even burgers and meatballs can be light fare if you make them with ground sirloin, says Bonnie Gluck, MS, RD, a clinical dietitian at New York Methodist Hospital in New York City. “Lean red meat—lean being the operative word — is a great choice for women who are trying to shed pounds,” she says. “It’s an excellent source of protein. And protein takes longer to digest, helping you feel full and cutting the likelihood that you’ll snack later on.”

A study of 100 women from Australian researchers found that overweight women who ate reduced-calorie diets rich in protein from red meat and dairy lost more weight than those whose reduced-calorie plans had little meat and more carbs. “Protein can reduce hunger,” says study author Manny Noakes, PhD, associate professor with the Commonwealth Scientific Industrial Research Organization (Australia’s national science agency) in Adelaide. And being less hungry while you’re trying to lose weight can prevent overeating.

Best way to enjoy it: Choose ground beef labeled “97 percent lean” or “extralean,” which means it has less than five grams of fat per serving. Want steak? Get lower-fat cuts from the loin, like sirloin tip, T-bone, or strip steak, Gluck says.

Watch out for: Beef that’s labeled Prime. “It’s very high in fat,” Gluck says. Buy cuts graded Choice; the meat has less fat and still tastes good. And remember to limit your portion size, no matter how lean the meat. “Many restaurants will serve an eight-ounce steak or burger, which means you’re getting twice the amount you actually need,” says Dave Grotto, RD, author of 101 Foods That Could Save Your Life. Stick to a three-ounce serving (roughly the size of a deck of cards).

Ice cream

Good news for ice cream lovers: A recent Swedish study published in the American Journal of Clinical Nutrition shows that women who have at least one serving of full-fat dairy products a day gain less weight than women who don’t. Researchers aren’t entirely sure why, but it’s believed that a compound in milk fat called conjugated linoleic acid (CLA) may aid weight loss.

Not all studies support the dairy-aids-weight-loss claim. But Gluck feels there’s more evidence for than against, even if full-fat dairy’s secret is simply that it’s more satisfying. “Many women find that low-fat versions of dairy products like ice cream and cheese just aren’t satisfying,” she says, “so they may eat a lot of them—downing hundreds of calories in the process, trying to fulfill their craving—when just a little bit of the full-fat stuff would have done the trick.”

Bad Foods That Are Actually Great for Your Waist

(continued)

Ice cream continued...

Best way to enjoy it: Have a little cheese, ice cream, or a glass of milk each day. “You really can’t go wrong with that,” Gluck says. “Dairy should be part of your diet, whether you’re trying to shed pounds or not. You need the calcium to maintain strong bones. And the vitamin D and CLA in milk both have cancer-fighting properties.”

Watch out for: Fat intake. Remember that full-fat dairy products do contain saturated fat, Gluck says, so it’s best to limit yourself to two servings daily—and to make your third serving a low-fat or skim choice.

Eggs

After years of being barred from the average American diet, things are looking sunny-side up for eggs. According to a study from Pennington Biomedical Research Center in Baton Rouge, Louisiana, overweight women who eat egg breakfasts lose twice as much weight as women who start their days with bagels. Researchers say the protein in eggs increases satiety and decreases hunger, helping women eat fewer calories throughout the day. “Eggs are a perfect protein source because they have all eight essential amino acids,” Grotto says. “And recent research debunks the idea that they have adverse effects on the heart.”

Best way to enjoy them: Try ’em for breakfast. This is the ideal time for getting the proven fill-you-up benefits the rest of the day. Besides, it takes only a couple of minutes to scramble an egg. Work a hard- or soft-boiled egg into lunch, too, by adding it to a spinach salad. Or make an omelet or veggie frittata with two to three egg whites to every one yolk to keep the calories low (whites have just 16 calories, while whole eggs have 72 each).

Watch out for: Eggs served at restaurants.Even an egg-white omelet is likely to be fried in butter or oil unless you ask that it be prepared with cooking spray. And like pizza, beware of any egg dish that’s smothered in cheese. If you’re craving more flavor, add some herbs or salsa.

Pizza

You already know you can enjoy some mozzarella on your favorite pie and still drop pounds. But there are other ways you can make that slice even healthier. To hike the diet-friendly fiber, choose a whole-wheat crust and top your pizza with veggies like peppers, artichokes, and broccoli. “Like protein, fiber is digested slowly and helps keep you feeling full, longer,” Gluck says.

Even better? By sticking with healthful toppings like veggies and lean protein (grilled chicken is a good choice), a medium slice will set you back only 200 to 250 calories.

Best way to enjoy it: Choose whole-wheat varieties. You can make your own or try a frozen one, like DiGiorno, Boboli, South Beach, or Amy’s. If you’re ordering in or dining out, get a thin-crust pie (it’s typically lower in calories and fat than thicker versions); try selections available at Pizza Hut and California Pizza Kitchen.

Watch out for: Additional oil and fat. Avoid any pie that’s deep-dish (that means the crust is cooked in oil) or loaded with sausage and pepperoni, Gluck says. And while a bit of cheese is fine, a whole lot is not. Skip the extra cheese.

Bad Foods That Are Actually Great for Your Waist

(continued)

Canadian bacon

Unlike a regular strip of crispy pork fat, Canadian bacon—which comes from the loin, one of the leanest parts of the pig—is a dieter’s best friend, with a third less fat than regular bacon. If that isn’t reason enough to put Canadian bacon on your plate, a recent study from Purdue University shows that women who eat a diet rich in lean pork and other protein keep more lean body mass during weight loss than women who eat a low- calorie diet with little pork and other protein sources. An added bonus: Women who eat meals rich in protein from pork report that they feel satisfied, in spite of the fact that they are on reduced-calorie diets, and say they’re happier overall.

Best way to enjoy it: Have some anytime. “Add Canadian or turkey bacon, another light pick, to scrambled eggs, or use some in a bacon-lettuce-and-tomato sandwich on whole-wheat bread with reduced-fat mayo,” Grotto says. You can chop it into strips and use it for a protein boost on salad, too.

Watch out for: Hidden fat. Some restaurants fry Canadian bacon on the griddle in oil.

Before you order, request that it be cooked without oil or heated in the oven.