Wellness@Work: How to lose weight and live longer

By Robert Israel, M.D., F.A.C.P.

It’s not uncommon for many of us to want to lose weight or live a longer, healthier life. But a lot of nutrition myths get in the way of some of the most effective ways to accomplish those goals.

Some of these myths still have life because someone’s proprietary diet or book depends on it. Recently, The New York Times detailed "10 nutrition myths experts wish would die." These are two of my least favorites from their list and coincidentally ones that can help you lose weight and live longer.

All fats are bad.

This is a very common and very wrong belief. Why? Plant fats are actually good for health because they reduce your risk of heart disease, hypertension and diabetes, among other things.

While it’s true that some fats are associated with disease — such as saturated fats (animal) and hydrogenated or trans fats which are industrial fats — others have health benefits. Those “good fats” are the monounsaturated and polyunsaturated fats found in olive oil, avocados, seeds and nuts, and other plant oils.

As a result of people believing this myth, they may think “fat free” or “reduced fat” foods at the grocery store are a better option. However, proceed with caution as the fat content has likely been replaced with processed grains and sugar, both of which aren’t good for optimal health.

Consider this. On some Greek isles before the 1950s, olive oil comprised up to 70% of the calories in the locals’ diets, and yet they ranked among the highest longevity of people in the world.

The bottom line is it’s OK to eat fats, just try to make them good fats.

Nutritional advice changes every month.

Wrong again! Dietary recommendations since the 1950s have consistently advised people to avoid saturated fats, sugar and salt, and increase fiber intake. That is still true today.

But somehow we in the health community have failed to make those recommendations loudly or emphatically enough. One reason is they just don’t sound flashy or sexy — suggesting beans and peas, fruit and vegetables, whole grains and nuts versus Keto, Paleo, South Beach, Nutrisystem and the like.

Plant-based diets, like the Mediterranean, MIND or Dash diets, have been shown time and again to be the most healthy and also the most likely associated with consistent weight loss in people trying to lose extra pounds.

Information about all these diets is readily available on the internet, and they’re all budget friendly. No 800-numbers to call or subscriptions to manage.

Want to lose weight and live a longer life? It’s as simple as following time-tested nutritional advice, not being fooled by the myths.

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more at the USA Health Wellness blog.