The District Chronicles

Issue date: 9/6/09 Section: Health

(ARA) - If you're trying to lose weight, it's likely that you've heard about foods and behaviors that will derail your diet efforts. Dieters face dilemmas about what are the best and worst choices when trying to cut calories and trim the waist. Take the advice of a registered dietician who can help you solve the five top diet dilemmas.

Seventy percent of Americans say they are concerned about their weight and 53 percent report they are actively trying to lose weight, according to the International Food Information Council Foundation. Registered dietitian Dr. Jenna A. Bell-Wilson, is co-author of "Energy to Burn: The Ultimate Food and Nutrition Guide to Fuel your Active Life." She provides solid, science-based information to help you achieve your weight-loss goals.

Diet Dilemma 1: Will low-calorie sweeteners make me fat or eat more?

The nutrition experts have spoken and the news is good for those looking for a sweet, but low-cal alternative to sugar. Lw calorie sweeteners, such as aspartame, do not get in the way of weight loss. The American Dietetic Association performed an in-depth review of the science using the systematic and rigorous "evidence analysis" approach to answer these burning questions: Does aspartame affect energy balance (weight loss)? And will aspartame make you eat more? After going through the relevant data with a fine-toothed comb, the esteemed team of registered dietitians and scientists determined that the answer is no to both. What this means to weight loss-seekers and aspartame enthusiasts: sweet relief.

Diet Dilemma 2: If I eat in the evening, will it make me gain more weight?

"When we eat has a less to do with weight gain than how much we eat," advises Bell-Wilson. She reminds clients to avoid a top-heavy meal plan by spreading calories out throughout the day to avoid overeating at dinner and in the evening.

"We often blame weight gain on late-day eating, but really, weight gain can occur if our evening nosh is on high calorie foods that push us over our total calorie needs for the day," she adds. Watch out for those late-night "trigger" moments - TV watching or chatting on the phone - to avoid munching on calories that you don't need.

Diet Dilemma 3: Will specific foods help me burn fat?

The act of chewing, digesting and absorbing does use calories - it's called dietary thermogenesis - but it's not affected by specific foods like crunchy celery or tangy grapefruit. You can do something specific to burn fat, however.

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