Contents
"The biggest seller is cookbooks and the second is diet books—
how not to eat what you've just learned how to cook."
Andy Rooney
 5 Diet Myths . . . and Why You Shouldn't Believe Them
By Denis Faye
At last count, there were about 50 billion, trillion, gazillion different diet books out there, all touting new, miraculous ways to shed the pounds. At first perusal, it can seem downright baffling, so let me let you in on a little secret. At the core, any reputable eating plan is going to basically consist of these foods, eaten at a slight calorie deficit: mostly fresh fruits and veggies, whole grains, and lean protein.
And yet, we still manage to screw it up.
Don't feel bad about it. Between old wives' tales and people who just read the back covers of diet books and decide they're experts, there is more disinformation floating around out there than across the desk of a White House Press Secretary. (Get off your high horse. I didn't mention which party I was talking about.)
In an attempt to cut through some of these falsehoods, we've collected a list of some of the bigger flubs:
 It doesn't matter what you eat, as long as you eat less. All food isn't made the same. If it were, surfing champion Laird Hamilton would live on Twinkies and Dr. Pepper. No, the complex human body needs a variety of nutrients to work at its best. When you're eating at a deficit, you have to make especially sure you're covering all your bases. This becomes more important still when you're on an exercise regimen, because your body is going to be burning extra nutrients, so if you don't give it what it needs, it won't function as well and that will hurt your results. So remember to take a daily multi-vitamin in addition to an effective diet and fitness regimen.
 The less you eat, the better your results. This is sort of true, but the theory has its limits. True, if you're not getting enough calories, your body will use fat as fuel, but it can only do so much of this before serious breakdown happens, so you really need to stay above 1,200 calories. Second, your body has a mind of its own, of sorts, so if you deprive it of food long enough, it's going to panic and hold on to its emergency fuel supplies (we call it fat) in hopes of riding out this difficult period. It's called "starvation mode," and when you suddenly stop losing weight but you're only eating 1,500 calories a day, that's probably why.
 Limit yourself to fats and proteins. "Low carbing" can be okay in moderation. "No carbing"? Not so okay. Yes, there is some benefit to upping the protein for a while, but you still need some carbs. They are your primary fuel source. Using anything else for food is extremely stressful, especially for your body's fuel processing center, the kidneys.
 Bananas and carrots are bad. This comes from the whole glycemic index (GI) craze. GI proponents say that carrots and bananas are low in fiber but high in sugar, so they should be avoided. Nonsense. First off, eating fresh fruits or veggies is a little different from eating, say, jelly beans, because fresh produce is loaded with vitamins and minerals and it does have some fiber. We dare anyone to find us an overweight person whose biggest indulgence is a banana.
 Just look for "fat free" or "sugar free" products. This is just the sneakiest marketing ploy in the world. Simply put, "fat free" doesn't mean "sugar free" and vice versa. Cotton candy is fat free. Is it a diet food? Butter is sugar free. Is it a diet food? In the rare event that you find something that's fat AND sugar free, it might be okay, like some fat-free cheeses. But odds are it's going to taste like cardboard.
Of course, as soon as diet number 50 billion, trillion, gazillion and one comes out, there'll surely be another set of myths to dispel. This is a good starting point, though. But if all else fails, just remember our mantra: "Create a diet consisting mostly of fresh fruits and veggies, whole grains and lean protein. Eat those foods at a slight calorie deficit."
For questions and/or comments on this article, please email us at mailbag@beachbody.com. Responses to your questions may be seen at Steve Edwards' Mailbag.
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 Slim Down with These Stress-Busting Treats
By Jude Buglewicz
Getting fit isn't easy. Finding the time and energy to exercise while juggling the daily demands of work or school and family takes a strong commitment—and most likely, a toll on your nervous system. But instead of reaching for a pint of ice cream or bag of chips when you're feeling frazzled, opt for stress-busting foods that not only help you chill out, but slim down at the same time.
 As a holdover from uncivilized times, your brain reacts to stress the same way it reacts to danger: it activates your "fight or flight" response. This response releases hormones into your body mobilizing it for swift action, then signals your body to eat and replenish its fuel reserves. This was great back in the caveman days, but not in today's civilized society. These hormones make us crave ice cream, greasy fries, donuts, and other sugary, fatty foods to replenish our fuel reserves. No matter that the fuel is not used up and so no reserves are necessary—your brain doesn't know that. It's just doing its job trying to handle the stress.
These sugary, fatty foods would provide quick fuel if you really were in danger and needed a burst of energy, but you're not in danger, not the "fight or flight" kind anyway. How to stop the madness?
You need to restore your body's stress responses to normal. Eating high-carb, low-protein foods that are also high in fiber promotes the production of serotonin that will keep your emotions on an even keel and give you that feeling of fullness after eating. Including lots of these high-fiber carbohydrates in your diet (40 to 60 percent of your daily calories, for most people) will help smooth the edges of your frayed nerves and trim the inches from your pudgy tummy:
 Fresh fruits and vegetables. High in carbs and fiber, low in fat, and full of essential vitamins and minerals, fresh produce also has many beneficial phytochemicals ("plant chemicals") whose antioxidant properties boost immune responses, helping the body fight ailments like cancer, high blood pressure, and heart disease. Choosing fruits and vegetables of different colors ensures you get the benefits of each of the natural plant pigments.
 Whole grains. Also high in fiber and disease-fighting nutrients, whole grains are complex carbohydrates that include wheat, oatmeal, brown rice, quinoa, popcorn, corn, and some corn meals. Couscous and bulgar may or may not be whole grain. If the label says cracked, crushed, rolled, pearled, and/or cooked, it's not whole grain. For faster cooking times, presoak grains for a few hours before cooking. Otherwise, choose breakfast cereals like Cheerios, Grape-Nuts, Nutri-Grain, Shredded Wheat, and Total, or whole grain breads or crackers. Just be sure that the first grain ingredient on the label has the word "whole" in front of it.
 Low-fat or nonfat dairy products. If you body digests these well, dairy products are loaded with nutrients, including calcium and magnesium, which help relax muscles. They have nearly the same nutritional benefits as whole dairy foods, without the extra fat, cholesterol, and calories.
Top 10 easy treats
Try combining mood-enhancing high-fiber carbohydrates into snacks or small meals you can enjoy throughout the day. No more nutritional meltdowns!
- Fruit smoothie made with nonfat milk and blueberries, strawberries, or raspberries
 Whole wheat pita stuffed with shredded carrots, sliced cucumbers, and chopped tomatoes
- Granny Smith apple wedges with low-fat cheddar cheese
- Whole grain crackers with low-fat cream cheese and slices of red pepper or pears
- Broccoli florets, carrots, celery, sliced peppers, and cherry tomatoes dipped in hummus or fat-free ranch dressing
- Cherries and raisins with low-fat cottage cheese
- Whole wheat English muffin topped with low-fat cheddar cheese, tomato, and arugula
- Whole grain cereal with banana and nonfat milk
 Air-popped popcorn with low-fat grated Parmesan cheese
- Nonfat plain yogurt with chunks of papaya and mango, and a sprinkling of low-fat granola
For stress-reducing techniques, check out the article "Exercising to Relax" by Beachbody Fitness Advisor Steve Edwards.
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