By Dr. Joey Shulman, DC, RNCP

It’s frustrating isn’t it? The more weight loss books, potions and lotions on the market, the fatter we are becoming as a nation. With rising obesity and overweight numbers in both the North American adult and pediatric populations, the question begs—what are we doing wrong? I always say the weight loss industry is a billion dollar industry not because it works, but because it does not work!

To achieve successful and permanent weight loss, weight loss seekers must do more than simply follow a program that encourages them to count points, drink a shake or eat only protein. Those who wish to shed their excess pounds for good will be far more successful if they have a basic understanding of nutrition and of what works and what does not. To get you started on the path to successful weight loss, I have outlined the top five diet blunders that trap people into thinking they will lose weight, when in fact, they end up gaining more.

1. Eating processed foods labeled as “lowfat”
Fat makes food taste good and gives it a good “mouth feel”. When manufacturers remove the fat from a product, they load that same product with sugar to mask the poor taste and texture of the food. Watch out for carbohydrate products labeled lowfat, such as muffins, cookies, ice cream, cakes, granola bars, licorice and other baked goods. Check the label before purchasing and if the first few ingredients contain the words glucose, sugar or high fructose corn syrup, you know that the product contains a tremendous amount of refined sugar.

There are many problems with eating too much refined sugar including feeing fatigued, foggy or moody and experiencing cravings. In terms of weight loss, too much refined sugar will cause your body to secrete too much insulin. Excess insulin=excess fat.

The exceptions to the rule of lowfat foods are dairy and meat products. These food items contain little carbohydrate and do not have to be loaded up with sugar to mask taste or texture. To cut calories, purchase lowfat dairy products and lean meats.

2. Skipping breakfast in an attempt to save calories
Although this may seem like a good idea in theory, I can assure you it does not work. Not only will skipping breakfast make you eat more of the wrong foods later in the day, it also tends to fluctuate insulin levels. In fact, the most successful weight loss seekers do better by eating smaller, balanced meals throughout the day.

A recent study published in the American Journal of Epidemiology concludes that skipping meals and eating less frequently may result in weight gain. Skipping breakfast was linked with a greater chance of obesity. People who skipped breakfast were more than four times more likely to be obese than those who ate breakfast daily. For more information, visit Timing is Everything.

3. Eating whole wheat products
I cannot tell you how many tales I have been told of individuals switching to whole wheat pasta and bread in an attempt to lose weight. I think their thought process is brown = healthier = weight loss. In truth, many whole wheat products are simply refined products with a little bit of blackstrap molasses added to make them look brown. Similar to refined sugars, refined flours will over-secrete the hormone insulin resulting in excess fat storage.

The key to success is not to switch to whole wheat, rather to switch to whole grain products such as 12-grain bread or flaxseed bread and kamut or spelt pasta. In addition to checking the label for the words “whole grain”, look for bread that feels heavier, does not melt in your mouth or cannot be easily rolled up into a small ball—chances are it has not been refined.

4. Drinking juice instead of pop
There is the strange notion that juice is healthier than pop because it has been derived from fruit. While this is true for some of the better quality, natural fruit juices on the market, other types of juices contain just as much sugar as their pop counterparts. In order to determine the good juice from the bad, start reading labels to check for sugar. If the second or third word is glucose, sugar or high fructose corn syrup, put the product down! In addition, juices that are loaded with food coloring, preservatives or aspartame are anti-nutrient foods that will only hinder, not help, your health or weight loss attempts.

When drinking natural fruit juices, try watering them down to decrease your caloric and natural sugar intake. Also, incorporate beverages that will help you break your weight loss barrier such as green tea and fresh, clean water.

5. Cutting out a macronutrient completely
There are a multitude of diets on the market that recommend cutting out or severely reducing one of the basic macronutrients of nutrition. The three basic macronutrients are carbohydrates, proteins and fats. The fact is that we need them all in a specific balance to achieve optimal health, wellness and our goal weight.

To meet your weight loss needs, the Truestar Weight Loss Program offers the Metabolic Booster Phase (Phase I), which is higher in protein, or a program with a more gradual 40:30:30 approach, called the Continuum Weight Loss Phase (Phase II). By visiting each phase, you will be able to determine which program works best for you and your lifestyle. After doing so, visit the Truestar Weight Loss Section and complete a personal profile to receive thousands of meal options designed just for you and your weight loss needs!

Remember—knowledge is power! Start implementing the above strategies today to avoid falling into a weight loss trap. In addition, visit the Truestar Exercise Section to design a personalized exercise program, and learn more about TrueLEAN, Truestar’s safe and effective weight loss supplement that works!

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