These diets are not sustainable in the long term. Instead, aim for a balanced plate at every meal by including colour, pleasure and satiety:

1. Add colour through vegetables
2. Promote satiety through protein-rich foods
3. Complement your plate with your favourite complex carbohydrates

The overall dietary pattern of an individual is a much stronger determinant in causing diabetes rather than sugar. A diet containing all food groups is ideal for healthy weight loss and long term maintenance. Choose foods which contain added sugars less often. As a part of a healthy diet incorporate: vegetables, fruits, whole grains, and legumes.

Yes, if you have been diagnosed with celiac disease. Otherwise, it is possible to become deficient in fibers and macronutrients including: magnesium, iron, and B vitamins. In addition, as with all processed foods, gluten-free items contain larger quantities of fats, sodium, and sugar that may result in weight gain.

The idea that carbohydrates can cause weight gain may be due to the fact that they have an effect on insulin. Insulin helps cells in the body uptake glucose (breakdown of carbohydrates) and use it for energy. White bread, chips, or cake which do not contain fibre and proteins cause blood sugar to rise quickly. Whereas, foods such as: brown rice and legumes contain fibre and proteins, therefore, they cause a slower rise in blood sugar. When eaten in moderation and in accordance with Canada’s Food Guide ¼ of the plate, carbohydrates are an important component in a healthy diet. An example of 2 servings of carbohydrates to incorporate in a meal: 2 slices whole grain bread, 1 cup sweet potato or 2/3 cup brown rice. For a snack, 1 serving of carbohydrate could be: 2/3 cup yogurt, or 1 apple.

Did you know that there are many other factors such as medical conditions, and metabolic adaptations that play a big role in weight loss? What are high calorie but also nutrient-dense foods?