5 Diet Myths You Must Avoid
Diet myths and misconceptions are everywhere. People want to believe in products or diets that promise fast and easy weight loss.
With two-thirds of adults in the U.S. overweight, including one-third who are clinically obese, the status quo clearly isn’t working. These statistics are double the numbers from 30 years ago. Even so, people continue to spend more than $40 billion on diet-related products and quick-fixes every year.
They’ve wasted their money. The time, effort and money spent on weight-loss haven’t worked. Americans are still overweight and obese.
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: While fad diets may offer a promise of quick weight loss, they are not successful at losing weight and keeping it off. While having you cut certain foods out of your diet may help you lose weight initially, that approach is extremely difficult to sustain. Most people quickly tire of the regimen and gain back any weight they initially lost.
A problem with fad diets is that they are often unhealthy. If they don’t provide the essential vitamins and nutrients your body needs, they will harm you more than help you. It isn’t healthy to lose weight too quickly either. More than 3 pounds per week can increase your risk for developing an abnormal heart rhythm which can be fatal. It can also increase your chances of getting gallstones.
Tip: The best way to lose weight, and keep it off, is to lose to 2 pounds per week. This is most easily achieved by eating healthy foods, using portion control, and exercising regularly. These healthy lifestyle changes may also lower your risk for other potential illnesses, including type 2 diabetes, high blood pressure, and heart disease.
Diet Myth 2: Natural or herbal weight-loss products are safe and effective.
Fact: Just because a weight-loss product claims to be “natural” or “herbal” does not make it safe. These products are often untested, either for safety or effectiveness. For example, herbal products containing ephedra (now banned by the U.S. Government) have caused serious health problems and even death. New products that claim to be ephedra-free are not necessarily any safer, because they can contain ingredients similar to ephedra.
Tip: Talk with your health care provider before using any weight-loss product, including herbal and natural diet products.
Diet Myth 3: High protein/low carbohydrate diets are safe and effective.
Fact: We don’t really know all of the long-term health effects of a high-protein/low-carbohydrate diet. But getting most of your calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. Too much fat and cholesterol in your diet may increase your risk of heart disease and other health problems.
Your body needs carbohydrates. A lack of them can lead to ketosis, the build-up of partially broken-down fats. There are illnesses associated with not enough carbohydrates in a diet, such as gout (a painful swelling of joints,) and a risk of kidney stones. It is especially important that pregnant women and people with kidney disease and diabetes include carbohydrates in their diet.
Tip: Beware of the danger of short-term weight loss on a high protein/low carbohydrate diet. These diets succeed in weight loss due to a limited low calorie diet. With few choices, dieters get bored from eating the same limited menu. It’s much smarter, and healthier, to eat a well-balanced diet with many choices of reduced calorie foods. A portion plate can help you lose weight while eating a variety of foods and remaining healthy.
Diet Myth 4: Starches are fattening and should be avoided when dieting.
Fact: There are many foods that are high in starch but low in calories. Rice, pasta, beans and fruits, when eaten in small quantities, are a great part of your diet. They contain complex carbohydrates that provide a vital source of energy for your body. Skip the high fat toppings, including sour cream and butter, and keep helpings small.
Tip: The best diet includes plenty of fruits, vegetables, low-fat dairy products, and whole grains, as well as protein from lean meats, fish, poultry, beans, nuts and eggs. In addition, your diet must be low in trans fats, saturated fats, cholesterol, sodium from salt, and added sugars.
Diet Myth 5: There are specific foods that are high fat burners, including celery, grapefruit, and cabbage soup, which will aid in weight loss.
Fact: It would be nice, but in fact, there aren’t any foods that burn fat. There are certain things in foods, such as caffeine, that may speed up your metabolism (the way your body uses energy from calories,) but they do not cause weight loss.
Tip: To lose weight, it’s best to increase your physical activity and reduce your caloric intake. Using portion plates can be an excellent tool for learning proper portion control and reducing food consumption.