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Five Diet Myths Exposed. . .

Some tips are helpful for weight loss, but some are just plain misleading. Check out the fact and fiction of these popular dieting tips.

1. Fiction: Skipping breakfast and other meals leads to weight loss.
   
   Fact: Erratic eating habits disrupt normal metabolic functions. When you don't eat for a long period (that's hours, not days) your body thinks it's starving and begins to slow down to conserve energy for future use. The end result is that you become a fat storing machine. In order to lose weight and keep it off, you need to be a fat burning machine. It's essential that you begin your day by eating a healthy breakfast and then eating frequent, smaller meals throughout the day to keep your metabolism fired up.
   
   
2. Fiction: Liquids like juice, soda, and milk don't really count.
   
   Fact: Water is the only truly calorie-free drink that exists, and it's good for you, so drink up. Black tea and black coffee are also very low in calories, but as soon as you start adding sugar, milk, and creamers, they quickly become cupfuls of calories. Orange juice, milk, and soda also have significant caloric values. If you are trying to lose weight, don't forget to count what you drink, as well as what you eat.
   
   
3. Fiction: Carbohydrates make you fat.
   
   Fact: Cutting out carbohydrates can mean missing out on vital nutrients from healthy carbohydrate foods which should be part of any well-balanced diet, especially those from fruits, vegetables and whole grains. It's the calories that make the difference to your waistline, not the carbs. If you're considering a low-carb diet for weight loss, remember to count your calories and make sure you get enough nutrients.
   
   
4. Fiction: Eating extra protein will increase muscle growth.
   
   Fact: While protein is essential for keeping your body healthy and does play an vital role in building and maintaining muscle, overeating protein will lead to fat storage. The best way to build muscle is to do regular strength training and have a healthy caloric intake. Your body needs a good balance of protein, carbohydrates and fats.
   
   
5. Fiction: You should never indulge if you're trying to lose weight.
   
   Fact: People who forbid themselves from having even a tiny piece of their favorite treat often find that they don't have much success with their weight loss plans. Telling yourself that you can't have something is a sure way to make yourself really want it and often leads to bingeing. A better approach is to allow yourself a treat from time to time. However, enjoy your treats occasionally, not everyday. Account for them in your daily food diary and if necessary, do a little extra exercise to burn off the added calories.
   

Recipe: Applesauce Carrot Cake

Ingredients:

• 2 cups whole grain flour
• 1/2 cup sugar
• 2 teaspoons baking soda
• 1-1/2 teaspoons cinnamon
• 1/2 teaspoon nutmeg
• 1/2 teaspoon salt
• 3/4 cup unsweetened applesauce
• 1/4 cup olive oil
• 3 large eggs
• 3 cups carrots, coarsely chopped

Directions:

1. In a large mixing bowl, combine flour, sugar, baking soda, cinnamon, nutmeg and salt.
2. In a separate small bowl, combine the applesauce, oil and eggs. Add to the flour mixture, stirring until the ingredients are well blended. Add the carrots and mix again.
3. Pour the batter into a greased 9" tube pan, or use a 9" x 13" rectangular cake pan, or two bread loaf pans, or a cupcake pan.
4. Bake the cake in a preheated 350° F oven for about 1 hour, 10 minutes, or until a toothpick inserted in the thickest part of the cake comes out clean. Set the cake on a wire rack for five minutes. Then, run a knife around the edges of the pan to loosen the cake, and turn the cake out onto the rack to cool.

Nutritional Info :

• Serves 16
• Fat: 6g
• Carbohydrates: 21g
• Protein: 4g
• Calories: 145