Top Six Dieting Myths
by Laura Pycz, RD
January 2005
Myth #1: Fad diets work well for permanent weight loss.
FACT: Fad diets are not the best way to lose weight and maintain weight loss. Fad diets often promise a quick fix, eliminate certain foods or entire food groups, promote rapid weight loss, and offer a temporary solution. The reality is that fad diets are not realistic and are very difficult to stick with long-term.
When people go back to their usual eating style they often regain the lost weight, plus even more. These fad diets may be imbalanced (lacking essential nutrients like vitamins, minerals, fiber, and antioxidants) and they do not require the lifestyle changes that are vital for long-term weight loss and management.
Myth #2: High-protein/low-carbohydrate diets are a healthy way to lose weight.
FACT: The long-term health effects of such diets are unknown. High- protein/low-carbohydrate diets are fads. They are imbalanced, lack essential nutrients, may be too high in fat and cholesterol, and can increase the risk for heart disease.
Myth #3: Certain foods, such as celery, grapefruit, or cabbage soup can burn fat and cause weight loss.
FACT: Unfortunately, there are no foods that actually burn fat. However, when we substitute lower calorie foods (e.g., fruits and vegetables) for higher calorie foods (pastries, chips, cookies) it can help us to take in a lower total amount of calories, thus helping with negative calorie balance and helping with weight loss.
Myth #4: Carbs make us fat.
FACT: Too many calories cause us to gain weight. Regardless of the source of calories (i.e,. carbohydrates, protein, or fat), when we consistently take in more calories than our body needs, we will gain weight. Calories, not carbs, are the bottom line when it comes to weight gain!
Myth #5: Skipping meals is a good way to lose weight.
FACT: Research shows that regular breakfast eaters are more likely than their non-breakfast-eater counterparts to be at a healthy weight. Additionally, meal skipping can cause us to feel over-hungry and lead to poor food choices and larger quantities consumed when we do eat that next meal.
Fueling the body throughout the day is an important part of healthy eating -- ensuring that we get the essential nutrients that nourish our bodies and helping to keep our energy levels high.
Myth #6: Eating after 8:00 pm causes weight gain.
FACT: Again, it’s calories that are the bottom line when it comes to weight gain. Although we may be less active after eating when we eat later in the day, it’s still the total calories consumed that will determine whether we gain, lose, or maintain our current weight.
So, what makes up a healthy weight loss diet?
Healthy eating for weight loss involves eating a variety of foods from all of the food groups and should emphasize several servings daily of the fruits, vegetables, and whole grains. A healthy diet should also include low/non-fat dairy foods, lean meats/meat substitutes (like white meat poultry, fish, beans/legumes, and tofu), and healthy fats (such as olive oil, nuts, and seeds).
Additionally, the best method of losing weight and maintaining that loss is with a sensible and realistic eating plan combined with regular physical activity.
Research shows that following a low-fat diet and including regular exercise is the most efficient plan for long-term weight loss. A healthy rate of weight loss to aim for is ½ - 2 pounds per week.
Start with one thing at a time to improve your diet and activity pattern. Small, gradual changes are more likely to become part of your regular routine and lifestyle changes are the key to long-term weight loss and weight maintenance.