Don’t Believe These Diet Myths

You’ve tried all the latest diets but they don’t deliver what they promise. You’ve heard all the diet myths and could probably add a few of your own. If only these misconceptions were really true.

But the facts tell a different story. Two-thirds of adults in America are now are overweight, and one-third are obese! Those numbers have doubled in the last 30 years. And we spend over $40 billion each year on diet-related products and programs.

Obviously, something is wrong with this picture. All of that time, effort and money have not made us any healthier.

You’ve probably heard some of these myths before. Here are the facts:

Diet Myth 1: Fad diets will help you lose weight and keep it off.

Fact: Although fad diets usually promise fast and easy weight loss, they are not a good way to lose weight or keep it off.  They require either that you eat only certain foods, or that you avoid many types of food. You may actually lose weight at first. But these diets are difficult to follow because of the limitations, and most people quickly tire of them. Once the diet ends, any weight lost is usually gained right back.

Fad diets are also often unhealthy because they don’t provide the essential vitamins and nutrients your body needs. They could harm you more than help you, especially if you lose weight too quickly. Losing more than 3 pounds per week can increase your risk for developing an abnormal heart rhythm, and that can be fatal. You may also be at greater risk for developing gallstones.

Tip: Losing 1/2 to 2 pounds a week by making healthy food choices, using portion control, and increasing physical activity is the best way to lose weight and keep it off. This may also lower your risk for type 2 diabetes, heart disease, and high blood pressure.

Diet Myth 2: Natural or herbal weight-loss products are safe and effective.

Fact: The words “natural” and “herbal” are not regulated so they do not necessarily mean that a product is safe. Rarely are these claims supported by scientific testing. For example, ephedra has been a popular ingredient found in some herbal products, and it is now banned by the U.S. government due to the serious health issues it has caused. Companies have replaced ephedra in some products, but that doesn’t mean the new ingredients are necessarily safe.

Tip: Be sure to consult your healthcare provider before using any weight-loss product. Take control of your own health by ensuring that what you are taking has been tested and is safe.

Diet Myth 3: You will be safe if you try a high protein/low carbohydrate diet.

Fact: There isn’t enough scientific research to know for sure what the long-term health effects of this type of diet are. Yet, we do know that getting the bulk of your daily calorie intake from high protein foods such as meat, cheese, and eggs, will not provide you with a balanced diet. Consuming an abundance of fat and cholesterol are known to raise your risk of heart disease and other illnesses.

A lack of carbohydrates can lead to ketosis, the buildup of partially broken-down fats. This is a risk factor for gout (a painful swelling of the joints) and kidney stones, and is especially risky for pregnant women and people with diabetes or kidney disease.

Tip: High-protein/low-carbohydrate diets may cause short-term weight loss, because the limited food choices often result in reduced calorie consumption. But a well-balanced, reduced-calorie eating plan and using a portion plate for portion control will also allow you to lose weight and provide the variety of foods you need to stay healthy.

Diet Myth 4: Starchy foods should be limited when dieting because they are fattening.

Fact: Many foods exist that are high in starch and also low in calories. Foods including rice, pasta, beans and fruits, when eaten in small quantities, are an important part of your diet. These contain complex carbohydrates that provide a vital source of energy for your body. Certainly there are things to avoid that only add calories to starchy foods, such as high fat toppings, including sour cream and butter.

Tip: A healthy eating plan (1) emphasizes fruits, vegetables, whole grains, and low-fat dairy products, (2) includes lean meats, poultry, fish, beans, eggs, and nuts, and (3) is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars.

Diet Myth 5: Certain foods, like grapefruit, cabbage soup or celery, can burn fat.

Fact: No foods can burn fat. Some foods with caffeine may speed up your metabolism (or the rate at which you body burns calories) for a short time, but they do not cause weight loss.

Tip: Weight loss success comes from increased physical activity and reducing your caloric intake. Portion control plates can be very helpful in reducing food consumption.