Don’t Believe These Diet Myths
Posted on Mar 13, 2010 under Dieting, Nutrition, weight loss | No CommentEvery time a new fad diet comes out, people jump on the bandwagon believing that this one will be the one that actually works. We desperately want it to be true.
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.
Don’t believe the lies. Here are some of the common diet myths, and the facts you need to know.
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: 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: It is safe to use herbal remedies and products labeled “natural” for weight-loss.
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: Always consult your healthcare provider before using any weight-loss product. Take control of your health by ensuring that what you are taking is safe.
Diet Myth 3: High protein/low carbohydrate diets are safe and effective.
Fact: There isn’t enough scientific research that has examined the long-term health effects of a high protein/low carb diet. Balance in a diet is important, and this type of diet loses that balance by giving you the bulk of your daily calorie intake from high protein foods such as meat, cheese, and eggs. Consuming too much fat and cholesterol are known to raise your risk of heart disease and other illnesses.
Carbohydrates are a valuable part of any diet. A lack of carbs can lead to ketosis, the build-up of partially broken-down fats. Gout, a painful swelling of joints, is often associated with not enough carbohydrates in a diet. Another risk is kidney stones. Pregnant women, and people with kidney disease and diabetes must be especially careful.
Tip: Short-term weight loss on a high protein/low carbohydrate diet can be dangerous. Naturally, a limited low calorie diet will help you lose weight, yet with few choices, dieters get bored from eating the same limited menu. Instead, it’s much healthier to eat a well-balanced diet and more interesting to have many choices of reduced calorie foods. Using a portion plate can help you learn portion control, which is the key to eating a variety of foods and staying healthy while losing weight.
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: Include plenty of fruits, vegetables, low-fat dairy products, and whole grains into your diet, as well as protein from lean meats, fish, poultry, beans, nuts and eggs. Be sure to avoid trans fats, saturated fats, cholesterol, sodium from salt, 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.
Another great health, fitness and nutrition resource is Truth About Six Pack Abs by Mike Geary. Check out Girlwithnoname’s review of this awesome eBook here:
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