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Diet Myths That Keep Us Fat: And the 101 Truths That Will Save Your Waistline--and Maybe Even Your Life Hardcover – May 5, 2009


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Product Details

  • Hardcover: 304 pages
  • Publisher: Crown Archetype; 1 edition (May 5, 2009)
  • Language: English
  • ISBN-10: 0307406156
  • ISBN-13: 978-0307406156
  • Product Dimensions: 9.5 x 6.4 x 1.1 inches
  • Shipping Weight: 1 pounds
  • Average Customer Review: 3.9 out of 5 stars  See all reviews (15 customer reviews)
  • Amazon Best Sellers Rank: #1,451,346 in Books (See Top 100 in Books)

Editorial Reviews

About the Author

NANCY L. SNYDERMAN, M.D., F.A.C.S., is the chief medical editor for NBC News and reports for Nightly News with Brian Williams, Today, and MSNBC. She also has an academic appointment in the Department of Otolaryngology—Head and Neck Surgery at the University of Pennsylvania. Prior to joining NBC News, Dr. Snyderman served as a medical correspondent for ABC News, then spearheaded a digital project at Johnson & Johnson. She has received numerous broadcasting awards and grants from the American Cancer Society and the Kellogg Foundation. Dr. Snyderman lives on the East Coast with her family. She is passionate about horses, travel, and hiking.

Excerpt. © Reprinted by permission. All rights reserved.

Introduction

Very few of us are ever entirely happy with our weight,
and I hate the feeling of putting on a few extra pounds.
But I’ve found some healthy and acceptable ways to get
down to a healthy weight– things that really work. If
you’re like I once was– tired of going on and off diets
and up and down in weight– I’m going to help you get
and stay naturally fit while eating anything you want,
not depriving yourself, and appreciating the wonderful
body you have.

How can I make such claims? I am a veteran of the diet
wars, a doctor, and a reporter. Between medical school,
my internship, and my residency, getting pregnant for the
first time in my thirties and the second time in my forties,
and doing live television, I’ve done it all: I’ve starved
myself, and I’ve pigged out; I’ve binged, dieted, skipped
meals, and lived to tell about it.

I subsisted on vanilla wafers and black coffee while
serving my residency in pediatrics. I relied on graham
crackers and peanut butter during my surgical training.
I’ve been on liquid diets and protein diets– one week
this diet, the next week that diet. I’ve exercised in sauna
suits, and I’ve dieted on carrot sticks. There are times
when I spent so much time poking my head in the fridge
that my nose got frostbite. Add what ever you’ve done to
this list, and I would understand. But finally, when diet
became a four- letter word to me, I said, Enough is enough.
I started making friends with food.

So now I have an easy rule. I regard food as fuel. I eat
foods I like– even some things that might not be so good
for me. As a result, I find it easier to lose weight– I just eat
a bit less and exercise a bit more and it falls off. I’m not
a member of a health club– it’s just not my thing. I prefer
walking, hiking, or biking outdoors to keep fit. I watch my
weight, but I’m not obsessive about it. And I wouldn’t
deny myself something I really wanted. Every week, I
try to enjoy something from each of my four favorite food
groups: the chocolate group, the ice- cream group, the
pizza group, and the chips group. But most of the time, I
choose healthy foods. Do I have a perfect body? Far from
it– but I know I’m healthy.

Making friends with food, with diets, and with your
body isn’t easy. And a big reason is that most of us have
been following certain “rules” for losing weight all our
lives. These rules come and go. We are fascinated by
them; we follow them. We throw out everything we’re
doing and embrace the latest rule. If it doesn’t work,
we blame ourselves for messing up. The truth is that
these rules are largely “myths,” misinformation that is
often considered to be true. Nutrition is a fairly new science
and it’s pretty boring stuff unless you are a dietitian.
But the most important thing we all need to
remember is it is always changing. That constant change
generates loads of myths, many of which I’ll explode in
this book– myths like calories don’t count, carbs are bad,
and you can’t keep pounds off.

How do such myths start, and why do they continue?
Some myths are holdovers from our mothers and grandmothers,
such as “Bread crusts will make your hair
curly,” or “Gum takes seven years to pass through the digestive
system.” Others come from fad- diet promoters
who use only part of accurate nutrition statements but
don’t tell you the whole story. Most are interested in
making a buck, not in helping you lose weight or keep it
off. Other times, the media report news based on incomplete
research or the half- truths these diet promoters
provide. Tips on how to eat and exercise, stemming from
the latest pronouncements by anyone wearing a lab coat
or looking good in Lycra, have often been made on very
weak data. In all fairness, they may have been the best
guess at the moment. But you hear them repeated so
many times that you forget they were rough guesses in
the first place and come to believe they represent hard
facts.

When I began my career as a medical correspondent
in the 1980s, I was frequently concerned that one day I
would run out of medical subjects, including nutrition,
to talk about. Back then, I had no way of foreseeing the
bewildering and conflicting flood of diet advice that
would continue to pour in week after week. Americans
have been bombarded with all kinds of conflicting nutrition
news: whether it’s about cholesterol and hearthealthy
diets or lack of fiber as a cause of cancer, whether
it’s the latest “miracle” supplement or the dangers of
sugar and food coloring, or even whether vegetables are
as healthy if they’re store bought as they are when purchased
at the farmers’ market. One day, the supplement
vitamin E is magic, an antioxidant hedge against heart
disease. Then, just as vitamin companies saturate the market
with capsules, research shows that vitamin E takers
could be more susceptible to heart attacks than those not
taking the supplements.

It can seem as if every food poses a risk for cancer– and
that every food contains cancer- fighting agents. Several
years ago, health experts promoted a low- fat diet for
everyone. Then came the high- protein diet in which promoters
said fat is fine, but you need to steer clear of carbohydrates.
Eggs used to be bad; now they are good. Butter
used to be bad; now we know it’s better than margarine.

There is so much misinformation and confusion about
what to eat. It gets to a point where there is nothing
“safe” left in the refrigerator but the ice maker.

As for the shape we’re in, we get fat over the course
of years, but we want it off by next Thursday. Hardly a
week goes by without some expert somewhere issuing
a new report declaring that a certain diet or pill or surgery
is the latest magic bullet for weight loss. After being a doctor
for more than thirty years, having reported on thousands
of diet and nutrition stories, and being a professional
dieter myself, I can tell you this: No magic bullet exists.

What we need is a new and smart strategy for successful
weight loss. Statistics show that forty- five million
Americans are dieting at any moment in time, and we’re
spending more than $30 billion a year on weight loss. Yet
obesity is rarely treated successfully. We have a serious
problem: We are the only animals on the planet that will
eat ourselves into an early grave. Two centuries ago,
people died of starvation. That trend is changing. Ours will
be the first generation to die from food excess. It’s insane!

Since the early 1980s, Americans increasingly have
grown larger. We are ten pounds heavier, on average,
than we were fifteen years ago and eat 15 percent more
calories today than in 1984. Adult obesity has doubled
since 1980, increasing in every region of the country, in
both males and females and across all age, race, and socioeconomic
groups. As we grow bigger, so have our risk
factors for heart disease, stroke, high blood pressure,
type 2 diabetes, gallbladder disease, elevated cholesterol
levels, kidney failure, and certain cancers. We’re at a tipping
point in this country, where obesity has started to
cost us our longevity. Proper weight is not just a matter
of looking good; it is about health. Being healthy is knowing
you can count on your body. Being healthy is about
enjoying a well- rounded life: pursuing physical activities
you love, enjoying a balanced diet that makes room for
all foods in moderation, and tuning in to your emotional
and spiritual health.

One answer to our national paunch is to stop obsessing
about what we eat and start sorting out the sound
advice from the babble. In spite of all the conflicting information,
the tried- and- true still holds: Load up on real
foods like fruits, vegetables, and whole grains; practice
portion control; and exercise regularly. It couldn’t be simpler.
And because it’s so simple, people find it really boring.
But these actions are the only safe and stable ways
to lose weight.

Try not to react to every new nutritional study that
comes down the pike, either, since much of this information
will be replaced by a new panacea next month. And
start savoring your food, whether it’s a steaming bowl of
oatmeal or a piece of double- fudge cake you share with
your friends at a great restaurant. Food is good for you,
and it’s good for your soul. Enjoy it!

I feel that beyond being a myth buster, this book
should also act as a pal. I can help you most effectively
if I give you enough truthful information to guide you
out of the confusing diet maze. Then you can say,
“Enough is enough. Tomorrow I’m starting on a new
course that is best for me.” So treat this book as a resource,
a constant companion, and a lifetime guide for
taking weight off and keeping it off. Many of us have
been fed (excuse the pun) bad information about diet,
nutrition, and weight loss. Bad information means bad
choices, and bad choices mean bad results– or no results.
You can’t get in shape and stay healthy unless you
know the truth.

This book will bring you face- to- face with the truth
about dieting and weight loss, and armed with that
truth, you’ll learn how to:

Check out information before you act on it.
For example, if you were told that eating fifteen
grapefruits each day would help you burn fat,
would you go to the nearest supermarket and
stock up? Or would...

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Customer Reviews

3.9 out of 5 stars
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Most Helpful Customer Reviews

3 of 3 people found the following review helpful By Fat Loss Specialist; Exercise Physiologist T. Charles Frey, M.Ed., B.S. on August 12, 2011
Format: Hardcover
As an Exercise Physiologist let me first point out that I don't like the word "diet" or "dieting" being used as if it is something that you "do" or "go on". Your diet is the food that you eat, yet so many people refer to a "diet" as if it is something that you should do that restricts what you eat. Beyond this personal (and professional) pet peeve, this is a good book to help you understand some important basics about why "dieting" as the word is being used in this book doesn't work for so many, and that moderation is an important part of any diet plan. While I don't agree with everything that is said in this book about food and how to eat a proper diet, I do agree with the premise that there is more to why we are overweight than what we eat. Some good advice is given on not blaming carbohydrates for your failures (or any single food group), limiting unhealthy foods that have things like simple sugars or saturated animal fats, not focusing only on weight as a marker of good health, and not putting yourself in a position that will only allow you to succeed in the short term. In all, the book should be helpful to anyone who needs some practical guidance with their diet as they are trying to reach a leaner, healthier weight. It's nice to not see gimmicks like low carb diets that give rapid weight loss due to glycogen depletion and water loss, only to be followed by a regaining of this weight (which is a good thing) after consuming carbs again. This type of weight loss isn't fat loss, and doesn't last once you eat a balanced diet. Since this book doesn't preach rapid weight loss with dietary trickery, I give it a thumbs up.
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2 of 2 people found the following review helpful By ricki p on October 16, 2009
Format: Hardcover
Great inviting intro, accurate information and easy-to-use table of contents!
Very inviting and honest. This book plus Michael Polan's, "In Defense of Food" will be a great help in getting us back to sane and slim.
I hope Dr. SNyderman's book does very well and helps the pudgey American population to the "less is more" awakening! People can learn a happy healthy relationship to food with this book.
Ricki Pollycove, MD, MS, women's health physician
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Format: Kindle Edition Verified Purchase
First of all I want to start with saying I am a long time fan of the Dr. My premise is she must be doing some thing very right. I am a long time watcher of my own weight because I want to be healthy and happy. I am only 5 feet 1 inch so I think she can probably handle more food Than I can. I have been experimenting with protein drinks, leaving bread out, and deserts,but I hate water, so am finding a hard time trying to find a substitute for my liquid without going for the diet drinks. what would Nancy recommend? I've always had to watch my food intake from about age 27 to 30. I am 140 pounds. I have 5 children. I was raised on a horse, not on a bike. I desperately need to weigh less. I am 76and 1/2. I cook for my husband who is 81 with Parkinson's. He doesn't't like the normal foods he used to. It is hard. I also have health problems but try to walk for one half hour 5 days a week. My sincere compliments to Nancy for all of this great information. great job. my what a tremendous amount of every thing you have given this effort. sincere thanks. I am willing to give it my best, but have to figure out the liquid challenge. I don't drink coffee, tea, hard drinks, wine, ! There must be some answer.
Thanks Nàncy.
Ella Miller. Artbyell@sbcglobal.net.
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By Deb on December 19, 2010
Format: Hardcover
One-by-one, Nancy tackles the ten "diet myths" that seem to be feeding the increasing obesity trends:
1.Your Weight Is Your Fault
2.Your Body Shape Doesn't Matter
3.Calories Don't Count
4.Carbs Are Bad for You
5.Carbs Are Good for You
6.Diet Drugs Are a Magic Bullet
7.Dieting Is All You Need to Lose Weight
8.Supplements Will Make You Thin and Healthy
9.Low-Fat Diets Are a Waste of Time
10.You Can't Keep Weight Off

Each myth is, more or less, debunked in a chapter, and each chapter also includes "truths" that counter these myths and encourage healthy eating. Amidst the research-backed findings of each chapter, Nancy also adds her own personal experiences and opinions.

Overall, I feel this book offers a sound and live-able approach to losing, and maintaining, weight. It's based on the common sense principles of eating more of the good stuff (fruits, vegetables, whole grains, and lean proteins) and avoiding more of the bad stuff (eating processed foods, being a couch potato, and neglecting self-care). And, unlike other plans, this one encourages built in "treats" (i.e., going off the diet plan one day a week and not labeling any one food as "forbidden"), which acknowledge the reality that the more deprived you feel, the more likely you are to rebel, binge, and regret.

So, if you need some structured and realistic guidance for losing weight and "eating right,"you're likely to find that here. But, if you're not a proponent of it's-mainly-about-the-calories-count approach to dieting, you might not be a such a fan. I'd say to sample what the book has to offer, and see what works for you.

Whatever the case, you can't go wrong by eating right...but, determining what is "right" for you is the real trick to any successful weight loss plan.
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