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.
Sadly, fad diets don’t work. The truth is that two-thirds of adults in our country are overweight, including one-third who are clinically obese. That’s double the numbers from 30 years ago. Yet, in the desire to lose weight, people have spent more than $40 billion on diet-related products and quick-fixes each year.
This is money poorly spent because these fad diets don’t work. Americans remain overweight and obese.
Here are the facts about five weight loss myths:
Diet Myth 1: You can lose weight permanently through fad diets.
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.
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: The best way to lose weight, and keep it off, is to lose to 2 pounds per week by eating healthy foods, using portion control, and maintaining regular physical activity. These healthy choices may also lower your risk for type 2 diabetes, high blood pressure, and heart disease, among other potential illnesses.
Diet myth 2: Herbal remedies and products labeled “natural” are safe and valuable products 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: High protein/low carbohydrate diets are safe and effective.
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: 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: 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: There are specific foods that are high fat burners, including celery, grapefruit, and cabbage soup, which will aid in weight loss.
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: Weight loss success comes from increased physical activity and reducing your caloric intake. Using a portion control plate is a great aid to reducing food consumption.