Myth 1: Fad or crash diets help you lose weight permanently.
Fact: A fad diet is the worst way to manage long-term weight goals. Most fad eating plans advocate cutting out certain foods to lose weight quickly. Although this may sometimes be true at first, in the long run this will prove to be unhealthy. By avoiding certain foods, the body may be deprived of nutrients. Also, people get tired of such diets fairly quickly and regain the lost weight all over again. Research has proven that eating healthy and exercising moderately will help you develop a healthier lifestyle and maintain the appropriate weight for you.
Myth 2: You can lose weight by skipping meals.
Fact: Your body requires a certain amount of calories and nutrients each day. When you skip meals, your body tries to make up for the lost calories by demanding more food. In all likelihood, you will end up eating more at the next meal! Studies have shown that people who eat a nutritious breakfast are healthier and maintain a “healthy” weight more than those who skip breakfast.
Myth 3: Snacking will make you fat.
Fact: Snacking will not make you fat. The total amount of calories is what matters, but you can split your food up any way that you would like. Some people enjoy eating three large meals/day, while others prefer eating six small meals/day.
Myth 4: Avoid eating after 8 p.m. since it causes weight gain.
Fact: It doesn’t really matter what time of day you eat! All that matters is how many calories you take in during the whole day and how much you lose due to resting metabolic rate, exercise and lifestyle.
Myth 5: You can burn fat by eating certain foods, like grapefruit and cabbage soup.
Fact: No foods can burn fat. Celery, grapefruit, etc will not make you burn calories and lose more weight. “Negative” foods (foods that cause you to burn off more calories than the calories you get from eating the food) simply do not exist.
Myth 6: Foods high in fat are fattening and should be avoided if you want to be healthy or lose weight.
Fact: The body needs fat for energy, tissue repair, brain health, hormone production and to transport vitamins A, D, E and K around the body. Women need approximately 70g of fat a day (95g for men) with 30g as the minimum (40g for men). For example, although nuts and nut butters are high in fat, they have incredible health benefits. Also, most nuts have low amounts of saturated fat. Nuts contain protein and fiber. There is no such thing as a “fattening food”.
Myth 7: Drinking lots of water helps to “flush fat” out of your body and leads to weight loss.
Fact: Water has no real impact on weight loss, although it is important to overall health. Drinking ice-cold water also does not increase calorie burn.
Myth 8: Muscle will turn to fat if you stop exercising.
Fact: Muscle cannot turn to fat and fat cannot turn to muscle. It is not physiologically possible.
Myth 9: You should try to avoid carbohydrates/starches as they are fattening.
Fact: No matter what food group you choose, if you cut out the items from that group, you will reduce your caloric intake and lose weight. If you add foods, you will increase your caloric intake and gain weight. The problem is that if you cut your carbohydrate/starch intake, you also will reduce your nutrient intake. It is not necessary or desirable to cut carbohydrates from your diet. They are your body’s #1 preferred source of energy! Instead, make some of them complex carbohydrates. The best choices of carbohydrates/starches are whole grain breads and cereals, beans and legumes, dairy products, and fruits and vegetables like yams, turnips, and beets.
Myth 10: Eating spicy foods will increase the metabolism, causing weight loss.
Fact: If that were true, many people would be devouring chili peppers! Spicy foods do cause a slight increase in metabolism, but the effect is so minimal and short-lived that it does not make a difference as far as weight loss is concerned.Share on Facebook