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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.

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: 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.

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 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: 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: 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.

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: Limit starchy foods while dieting, since they are fattening.

Fact: Many high starch foods, like rice, pasta, beans and fruits, are low in fat and calories. They become a problem when eaten in large quantities or with high-fat toppings like butter or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important energy source for your body.

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 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: 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.

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