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15 OF THE BIGGEST DIET MYTHS |
We all have seen the advertisements and heard the claims about weight loss miracles. Do
you really believe in these claims? Apparently many consumers do as the weight loss
business takes in $billions each year. Here are the facts from Dr. Barrett of Diet Scam Watch.
Myth: Fad diets work for permanent weight loss.
Fact: Fad diets may be unhealthy because they may not provide all of the nutrients your body
needs. Also, losing weight at a very rapid rate (more than 3 pounds a week after the first couple of
weeks) may increase your risk for developing gallstones (clusters of solid material in the
gallbladder that can be painful). Diets that provide less than 800 calories per day also could result
in heart rhythm abnormalities, which can be fatal.
Tip: Research suggests that losing ½ to 2 pounds a week by making healthy food choices, eating
moderate portions, and building physical activity into your daily life is the best way to lose weight
and keep it off. By adopting healthy eating and physical activity habits, you may also lower your risk
for developing type 2 diabetes, heart disease, and high blood pressure.
--------------------------------------------------------------------------------
Myth: High-protein/low-carbohydrate diets are a healthy way to lose weight.
Fact: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting
most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced
eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk.
You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due
to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel
nauseous, tired, and weak.
Eating fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones (partially
broken-down fats) in your blood. A buildup of ketones in your blood (called ketosis) can cause your
body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the
joints) and kidney stones. Ketosis may be especially risky for pregnant women and people with
diabetes or kidney disease.
Tip: High-protein/low-carbohydrate diets are often low in calories because food choices are strictly
limited, so they may cause short-term weight loss. But a reduced-calorie eating plan that includes
recommended amounts of carbohydrate, protein, and fat will also allow you to lose weight. By
following a balanced eating plan, you will not have to stop eating whole classes of foods, such as
whole grains, fruits, and vegetables—and miss the key nutrients they contain. You may also find it
easier to stick with a diet or eating plan that includes a greater variety of foods.
--------------------------------------------------------------------------------
Myth: Starches are fattening and should be limited when trying to lose weight.
Fact: Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some vegetables
(like potatoes and yams) are low in fat and calories. They become high in fat and calories when
eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or
mayonnaise. Foods high in starch (also called complex carbohydrates) are an important source of
energy for your body.
Tip: A healthy eating plan is one that:
Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
Includes lean meats, poultry, fish, beans, eggs, and nuts.
Is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars.
For more specific information about food groups and nutrition values, visit www.healthierus.
gov/dietaryguidelines.
--------------------------------------------------------------------------------
Myth: Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose
weight.
Fact: No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your
body uses energy, or calories) for a short time, but they do not cause weight loss.
Tip: The best way to lose weight is to cut back on the number of calories you eat and be more
physically active.
--------------------------------------------------------------------------------
Myth: Natural or herbal weight-loss products are safe and effective.
Fact: A weight-loss product that claims to be “natural” or “herbal” is not necessarily safe. These
products are not usually scientifically tested to prove that they are safe or that they work. For
example, herbal products containing ephedra (now banned by the U.S. Government) have caused
serious health problems and even death. Newer products that claim to be ephedra-free are not
necessarily danger-free, because they may contain ingredients similar to ephedra.
Tip: Talk with your health care provider before using any weight-loss product. Some natural or
herbal weight-loss products can be harmful.
--------------------------------------------------------------------------------
Myth: “I can lose weight while eating whatever I want.”
Fact: To lose weight, you need to use more calories than you eat. It is possible to eat any kind of
food you want and lose weight. You need to limit the number of calories you eat every day and/or
increase your daily physical activity. Portion control is the key. Try eating smaller amounts of food
and choosing foods that are low in calories.
Tip: When trying to lose weight, you can still eat your favorite foods—as long as you pay attention to
the total number of calories that you eat.
--------------------------------------------------------------------------------
Myth: Low-fat or fat-free means no calories.
Fact: A low-fat or fat-free food is often lower in calories than the same size portion of the full-fat
product. But many processed low-fat or fat-free foods have just as many calories as the full-fat
version of the same food—or even more calories. They may contain added sugar, flour, or starch
thickeners to improve flavor and texture after fat is removed. These ingredients add calories.
Tip: Read the Nutrition Facts on a food package to find out how many calories are in a serving.
Check the serving size too—it may be less than you are used to eating. For more information about
reading food labels, visit the U.S. Food and Drug Administration online at www.cfsan.fda.
gov/~dms/foodlab.html.
--------------------------------------------------------------------------------
Myth: Fast foods are always an unhealthy choice and you should not eat them when dieting.
Fact: Fast foods can be part of a healthy weight-loss program with a little bit of know-how.
Tip: Avoid supersize combo meals, or split one with a friend. Sip on water or fat-free milk instead of
soda. Choose salads and grilled foods, like a grilled chicken breast sandwich or small hamburger.
Try a “fresco” taco (with salsa instead of cheese or sauce) at taco stands. Fried foods, like french
fries and fried chicken, are high in fat and calories, so order them only once in a while, order a small
portion, or split an order with a friend. Also, use only small amounts of high-fat, high-calorie
toppings, like regular mayonnaise, salad dressings, bacon, and cheese.
--------------------------------------------------------------------------------
Myth: Skipping meals is a good way to lose weight.
Fact: Studies show that people who skip breakfast and eat fewer times during the day tend to be
heavier than people who eat a healthy breakfast and eat four or five times a day. This may be
because people who skip meals tend to feel hungrier later on, and eat more than they normally
would. It may also be that eating many small meals throughout the day helps people control their
appetites.
Tip: Eat small meals throughout the day that include a variety of healthy, low-fat, low-calorie foods.
For more information about healthy eating, read the Weight-control Information Network brochure
Healthy Eating and Physical Activity Across Your Lifespan: Tips for Adults.
--------------------------------------------------------------------------------
Myth: Eating after 8 p.m. causes weight gain.
Fact: It does not matter what time of day you eat. It is what and how much you eat and how much
physical activity you do during the whole day that determines whether you gain, lose, or maintain
your weight. No matter when you eat, your body will store extra calories as fat.
Tip: If you want to have a snack before bedtime, think first about how many calories you have eaten
that day. And try to avoid snacking in front of the TV at night—it may be easier to overeat when you
are distracted by the television.
--------------------------------------------------------------------------------
Myth: Lifting weights is not good to do if you want to lose weight, because it will make you
“bulk up.”
Fact: Lifting weights or doing strengthening activities like push-ups and crunches on a regular
basis can actually help you maintain or lose weight. These activities can help you build muscle, and
muscle burns more calories than body fat. So if you have more muscle, you burn more calories—
even sitting still. Doing strengthening activities 2 or 3 days a week will not “bulk you up.” Only
intense strength training, combined with a certain genetic background, can build very large
muscles.
Tip: In addition to doing at least 30 minutes of moderate-intensity physical activity (like walking 2
miles in 30 minutes) on most days of the week, try to do strengthening activities 2 to 3 days a week.
You can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or do
household or garden tasks that make you lift or dig.
--------------------------------------------------------------------------------
Myth: Nuts are fattening and you should not eat them if you want to lose weight.
Fact: In small amounts, nuts can be part of a healthy weight-loss program. Nuts are high in calories
and fat. However, most nuts contain healthy fats that do not clog arteries. Nuts are also good
sources of protein, dietary fiber, and minerals including magnesium and copper.
Tip: Enjoy small portions of nuts. One-half ounce of mixed nuts has about 270 calories.
--------------------------------------------------------------------------------
Myth: Eating red meat is bad for your health and makes it harder to lose weight.
Fact: Eating lean meat in small amounts can be part of a healthy weight-loss plan. Red meat, pork,
chicken, and fish contain some cholesterol and saturated fat (the least healthy kind of fat). They
also contain healthy nutrients like protein, iron, and zinc.
Tip: Choose cuts of meat that are lower in fat and trim all visible fat. Lower fat meats include pork
tenderloin and beef round steak, tenderloin, sirloin tip, flank steak, and extra lean ground beef.
Also, pay attention to portion size. Three ounces of meat or poultry is the size of a deck of cards.
--------------------------------------------------------------------------------
Myth: Dairy products are fattening and unhealthy.
Fact: Low-fat and fat-free milk, yogurt, and cheese are just as nutritious as whole milk dairy
products, but they are lower in fat and calories. Dairy products have many nutrients your body
needs. They offer protein to build muscles and help organs work properly, and calcium to
strengthen bones. Most milks and some yogurts are fortified with vitamin D to help your body use
calcium.
Tip: The 2005 Dietary Guidelines for Americans recommends consuming 3 cups per day of fat-
free/low-fat milk or equivalent milk products. For more information on these guidelines, visit www.
healthierus.gov/dietaryguidelines.
If you cannot digest lactose (the sugar found in dairy products), choose low-lactose or lactose-free
dairy products, or other foods and beverages that offer calcium and vitamin D (listed below).
Calcium: soy-based beverage or tofu made with calcium sulfate; canned salmon; dark leafy greens
like collards or kale
Vitamin D: soy-based beverage or cereal (getting some sunlight on your skin also gives you a small
amount of vitamin D)
--------------------------------------------------------------------------------
Myth: “Going vegetarian” means you are sure to lose weight and be healthier.
Fact: Research shows that people who follow a vegetarian eating plan, on average, eat fewer
calories and less fat than nonvegetarians. They also tend to have lower body weights relative to
their heights than nonvegetarians. Choosing a vegetarian eating plan with a low fat content may be
helpful for weight loss. But vegetarians—like nonvegetarians—can make food choices that
contribute to weight gain, like eating large amounts of high-fat, high-calorie foods or foods with
little or no nutritional value.
Vegetarian diets should be as carefully planned as nonvegetarian diets to make sure they are
balanced. Nutrients that nonvegetarians normally get from animal products, but that are not always
found in a vegetarian eating plan, are iron, calcium, vitamin D, vitamin B12, zinc, and protein.
SO NOW YOU HAVE THE FACTS. DIETING AND WEIGHT CONTROL TAKE
AN UNDERSTANDING OF NUTRITION, NOT MIRACLE PILLS OR DIETS.
you really believe in these claims? Apparently many consumers do as the weight loss
business takes in $billions each year. Here are the facts from Dr. Barrett of Diet Scam Watch.
Myth: Fad diets work for permanent weight loss.
Fact: Fad diets may be unhealthy because they may not provide all of the nutrients your body
needs. Also, losing weight at a very rapid rate (more than 3 pounds a week after the first couple of
weeks) may increase your risk for developing gallstones (clusters of solid material in the
gallbladder that can be painful). Diets that provide less than 800 calories per day also could result
in heart rhythm abnormalities, which can be fatal.
Tip: Research suggests that losing ½ to 2 pounds a week by making healthy food choices, eating
moderate portions, and building physical activity into your daily life is the best way to lose weight
and keep it off. By adopting healthy eating and physical activity habits, you may also lower your risk
for developing type 2 diabetes, heart disease, and high blood pressure.
--------------------------------------------------------------------------------
Myth: High-protein/low-carbohydrate diets are a healthy way to lose weight.
Fact: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting
most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced
eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk.
You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due
to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel
nauseous, tired, and weak.
Eating fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones (partially
broken-down fats) in your blood. A buildup of ketones in your blood (called ketosis) can cause your
body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the
joints) and kidney stones. Ketosis may be especially risky for pregnant women and people with
diabetes or kidney disease.
Tip: High-protein/low-carbohydrate diets are often low in calories because food choices are strictly
limited, so they may cause short-term weight loss. But a reduced-calorie eating plan that includes
recommended amounts of carbohydrate, protein, and fat will also allow you to lose weight. By
following a balanced eating plan, you will not have to stop eating whole classes of foods, such as
whole grains, fruits, and vegetables—and miss the key nutrients they contain. You may also find it
easier to stick with a diet or eating plan that includes a greater variety of foods.
--------------------------------------------------------------------------------
Myth: Starches are fattening and should be limited when trying to lose weight.
Fact: Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some vegetables
(like potatoes and yams) are low in fat and calories. They become high in fat and calories when
eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or
mayonnaise. Foods high in starch (also called complex carbohydrates) are an important source of
energy for your body.
Tip: A healthy eating plan is one that:
Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
Includes lean meats, poultry, fish, beans, eggs, and nuts.
Is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars.
For more specific information about food groups and nutrition values, visit www.healthierus.
gov/dietaryguidelines.
--------------------------------------------------------------------------------
Myth: Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose
weight.
Fact: No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your
body uses energy, or calories) for a short time, but they do not cause weight loss.
Tip: The best way to lose weight is to cut back on the number of calories you eat and be more
physically active.
--------------------------------------------------------------------------------
Myth: Natural or herbal weight-loss products are safe and effective.
Fact: A weight-loss product that claims to be “natural” or “herbal” is not necessarily safe. These
products are not usually scientifically tested to prove that they are safe or that they work. For
example, herbal products containing ephedra (now banned by the U.S. Government) have caused
serious health problems and even death. Newer products that claim to be ephedra-free are not
necessarily danger-free, because they may contain ingredients similar to ephedra.
Tip: Talk with your health care provider before using any weight-loss product. Some natural or
herbal weight-loss products can be harmful.
--------------------------------------------------------------------------------
Myth: “I can lose weight while eating whatever I want.”
Fact: To lose weight, you need to use more calories than you eat. It is possible to eat any kind of
food you want and lose weight. You need to limit the number of calories you eat every day and/or
increase your daily physical activity. Portion control is the key. Try eating smaller amounts of food
and choosing foods that are low in calories.
Tip: When trying to lose weight, you can still eat your favorite foods—as long as you pay attention to
the total number of calories that you eat.
--------------------------------------------------------------------------------
Myth: Low-fat or fat-free means no calories.
Fact: A low-fat or fat-free food is often lower in calories than the same size portion of the full-fat
product. But many processed low-fat or fat-free foods have just as many calories as the full-fat
version of the same food—or even more calories. They may contain added sugar, flour, or starch
thickeners to improve flavor and texture after fat is removed. These ingredients add calories.
Tip: Read the Nutrition Facts on a food package to find out how many calories are in a serving.
Check the serving size too—it may be less than you are used to eating. For more information about
reading food labels, visit the U.S. Food and Drug Administration online at www.cfsan.fda.
gov/~dms/foodlab.html.
--------------------------------------------------------------------------------
Myth: Fast foods are always an unhealthy choice and you should not eat them when dieting.
Fact: Fast foods can be part of a healthy weight-loss program with a little bit of know-how.
Tip: Avoid supersize combo meals, or split one with a friend. Sip on water or fat-free milk instead of
soda. Choose salads and grilled foods, like a grilled chicken breast sandwich or small hamburger.
Try a “fresco” taco (with salsa instead of cheese or sauce) at taco stands. Fried foods, like french
fries and fried chicken, are high in fat and calories, so order them only once in a while, order a small
portion, or split an order with a friend. Also, use only small amounts of high-fat, high-calorie
toppings, like regular mayonnaise, salad dressings, bacon, and cheese.
--------------------------------------------------------------------------------
Myth: Skipping meals is a good way to lose weight.
Fact: Studies show that people who skip breakfast and eat fewer times during the day tend to be
heavier than people who eat a healthy breakfast and eat four or five times a day. This may be
because people who skip meals tend to feel hungrier later on, and eat more than they normally
would. It may also be that eating many small meals throughout the day helps people control their
appetites.
Tip: Eat small meals throughout the day that include a variety of healthy, low-fat, low-calorie foods.
For more information about healthy eating, read the Weight-control Information Network brochure
Healthy Eating and Physical Activity Across Your Lifespan: Tips for Adults.
--------------------------------------------------------------------------------
Myth: Eating after 8 p.m. causes weight gain.
Fact: It does not matter what time of day you eat. It is what and how much you eat and how much
physical activity you do during the whole day that determines whether you gain, lose, or maintain
your weight. No matter when you eat, your body will store extra calories as fat.
Tip: If you want to have a snack before bedtime, think first about how many calories you have eaten
that day. And try to avoid snacking in front of the TV at night—it may be easier to overeat when you
are distracted by the television.
--------------------------------------------------------------------------------
Myth: Lifting weights is not good to do if you want to lose weight, because it will make you
“bulk up.”
Fact: Lifting weights or doing strengthening activities like push-ups and crunches on a regular
basis can actually help you maintain or lose weight. These activities can help you build muscle, and
muscle burns more calories than body fat. So if you have more muscle, you burn more calories—
even sitting still. Doing strengthening activities 2 or 3 days a week will not “bulk you up.” Only
intense strength training, combined with a certain genetic background, can build very large
muscles.
Tip: In addition to doing at least 30 minutes of moderate-intensity physical activity (like walking 2
miles in 30 minutes) on most days of the week, try to do strengthening activities 2 to 3 days a week.
You can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or do
household or garden tasks that make you lift or dig.
--------------------------------------------------------------------------------
Myth: Nuts are fattening and you should not eat them if you want to lose weight.
Fact: In small amounts, nuts can be part of a healthy weight-loss program. Nuts are high in calories
and fat. However, most nuts contain healthy fats that do not clog arteries. Nuts are also good
sources of protein, dietary fiber, and minerals including magnesium and copper.
Tip: Enjoy small portions of nuts. One-half ounce of mixed nuts has about 270 calories.
--------------------------------------------------------------------------------
Myth: Eating red meat is bad for your health and makes it harder to lose weight.
Fact: Eating lean meat in small amounts can be part of a healthy weight-loss plan. Red meat, pork,
chicken, and fish contain some cholesterol and saturated fat (the least healthy kind of fat). They
also contain healthy nutrients like protein, iron, and zinc.
Tip: Choose cuts of meat that are lower in fat and trim all visible fat. Lower fat meats include pork
tenderloin and beef round steak, tenderloin, sirloin tip, flank steak, and extra lean ground beef.
Also, pay attention to portion size. Three ounces of meat or poultry is the size of a deck of cards.
--------------------------------------------------------------------------------
Myth: Dairy products are fattening and unhealthy.
Fact: Low-fat and fat-free milk, yogurt, and cheese are just as nutritious as whole milk dairy
products, but they are lower in fat and calories. Dairy products have many nutrients your body
needs. They offer protein to build muscles and help organs work properly, and calcium to
strengthen bones. Most milks and some yogurts are fortified with vitamin D to help your body use
calcium.
Tip: The 2005 Dietary Guidelines for Americans recommends consuming 3 cups per day of fat-
free/low-fat milk or equivalent milk products. For more information on these guidelines, visit www.
healthierus.gov/dietaryguidelines.
If you cannot digest lactose (the sugar found in dairy products), choose low-lactose or lactose-free
dairy products, or other foods and beverages that offer calcium and vitamin D (listed below).
Calcium: soy-based beverage or tofu made with calcium sulfate; canned salmon; dark leafy greens
like collards or kale
Vitamin D: soy-based beverage or cereal (getting some sunlight on your skin also gives you a small
amount of vitamin D)
--------------------------------------------------------------------------------
Myth: “Going vegetarian” means you are sure to lose weight and be healthier.
Fact: Research shows that people who follow a vegetarian eating plan, on average, eat fewer
calories and less fat than nonvegetarians. They also tend to have lower body weights relative to
their heights than nonvegetarians. Choosing a vegetarian eating plan with a low fat content may be
helpful for weight loss. But vegetarians—like nonvegetarians—can make food choices that
contribute to weight gain, like eating large amounts of high-fat, high-calorie foods or foods with
little or no nutritional value.
Vegetarian diets should be as carefully planned as nonvegetarian diets to make sure they are
balanced. Nutrients that nonvegetarians normally get from animal products, but that are not always
found in a vegetarian eating plan, are iron, calcium, vitamin D, vitamin B12, zinc, and protein.
SO NOW YOU HAVE THE FACTS. DIETING AND WEIGHT CONTROL TAKE
AN UNDERSTANDING OF NUTRITION, NOT MIRACLE PILLS OR DIETS.
