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5 Diet Tips You Should Ignore, According to a Registered Dietitian Part 2

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Published at Thursday, July 11th 2019, 11:59:18 AM. Health News. By St1ffM.

The problem with this theory is that even though it sounds possible, nothing we eat raises our metabolism high enough or for long enough to cause any appreciable weight loss. One small study divided its 25 participants into two groups—people who eat spicy foods regularly and those who do not, and then gave each group a typical serving (about one gram) of hot peppers with lunch. The study found that those subjects who did not eat spicy foods regularly experienced enhanced energy expenditure and reduced appetite. Of course, it could be that subjects decided to stop eating when their mouths started to feel the burn, rather than that the peppers have a magical weight loss property. Indeed, the researchers concluded that red pepper’s effects seem to be both metabolic and sensory.Furthermore, the study authors concluded that long term consumption of spicy foods might desensitize people to the sensory effect of hot pepper, so after a while, who knows if those initial benefits would still be possible? But even if the effect remained, the study found that four-and-a-half hours after eating, the subjects who ate red pepper burned 10 more calories than those who did not. So, you know, not much.

Bonus FYI: Drinking ice water doesn’t boost metabolism either, and neither do any other vitamins, minerals, or supplements.

2. You’ll lose X pounds in X time

Do you have a crystal ball that can accurately predict the future? Neither do I. Neither does anyone offering diet advice. That’s why, when someone claims that you’ll lose a specific amount of weight—or even any weight at all—in a certain time frame, you should take that promise with a grain of salt.

We’re all different in terms of genetics, life circumstances, activity levels, and preferences. Those variables make it impossible to project how much weight you’ll lose as a result of an intervention, even if other people (or even if you) have lost weight from that same (or any) intervention in the past. Ignore “pounds you’ll lose” promises, and focus on how healthy and complete an eating plan is. Just as important, pay attention to how it will make you feel. Is it restrictive? Sustainable? Does it teach you how to prepare and portion food? Does it emphasize fresh, whole foods? If something is just for quick weight loss or it seems too good to be true, that’s a big red flag.

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