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Don’t Believe These Diet Myths
Diet myths and misconceptions are everywhere. People want to believe in products or diets that promise fast and easy weight loss.
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.
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 help people lose weight permanently.
Fact: Despite their promise of quick weight loss, fad diets do not help people lose weight and keep it off. By cutting particular foods out of your diet, you may lose weight at first, but the hard part is sustaining your weight loss. Most people quickly get bored and tired of the limited menu and gain back any weight they initially lost.
Fad diets may not provide all of the nutrients your body needs, which is unhealthy. Also, losing weight too quickly (more than 3 pounds a week) increases your risk of health problems such as gallstones or an abnormal heart rhythm, which can be fatal.
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: It is safe to use herbal remedies and products labeled “natural” for weight-loss.
Fact: The words “natural” and “herbal” do not mean a product is necessarily safe. Rarely are these claims supported by scientific testing which proves that they are safe and will work. One popular ingredient found in some herbal products is called ephedra, and it is now banned by the U.S. Government due to the serious health issues it has caused. It is even linked to some deaths. Some products are now ephedra-free, but that doesn’t mean the new ingredients used to replace ephedra are necessarily safe.
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: You will be safe if you try a high protein/low carbohydrate diet.
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: 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: Limit starchy foods while dieting, since they are fattening.
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: Certain foods are high fat burners, such as grapefruit, celery, and cabbage soup, which will help you lose weight.
Fact: Unfortunately, there aren’t any foods that burn fat. The caffeine found in some foods can increase your metabolism temporarily, but will not cause weight loss.
Tip: The best way to lose weight is to be more physically active and cut back on the number of calories you eat. Learning proper serving size can help limit your food intake and help you lose weight and keep it off.
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