May 04, 2025
Aarushi BhaduryFact: You don't need to completely cut out your favorite treats. Enjoying small amounts of high-calorie foods can fit into a weight-loss plan. The key is to watch your overall calorie intake.
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To lose weight, you need to burn more calories than you eat and drink. Being mindful of high-calorie foods can help you manage your total calorie intake effectively.
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Fact: Grains themselves aren't unhealthy or necessarily fattening. Choosing whole grains over processed ones is actually better for you and can help you feel full for longer.
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Swap white bread for whole-wheat bread and regular pasta for whole-wheat pasta. Add whole grains like brown rice to your meals. Whole grains provide important nutrients like fiber and iron.
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Fact: Unless you have celiac disease or a gluten sensitivity, gluten-free foods aren't automatically healthier. They might even lack important vitamins, fiber, and minerals. A gluten-free diet isn't a weight-loss strategy for those without these conditions.
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If you think you have issues with wheat, barley, or rye, talk to a doctor before cutting out entire food groups.
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Fact: You don't need to eliminate all fats. Healthy fats are important for providing essential nutrients. However, fats are high in calories, so you should eat them in moderation.
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Choose foods with healthy fats like avocados, olives, and nuts in small amounts. Opt for lower-fat dairy products and use olive oil instead of butter when cooking. Limit foods high in saturated fats.
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Fact: Dairy is a valuable food group, providing protein for muscles and calcium for strong bones. Lower-fat dairy options have fewer calories than whole-fat versions.
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Aim for three servings a day of fat-free or low-fat dairy like milk, yogurt, and cheese. If you're lactose intolerant, choose lactose-free products or other calcium and vitamin D-rich foods.
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