Maybe you’ve been struggling to drop the extra pounds you packed on over the holidays. Or perhaps successful weight loss has eluded you for years. Don’t lose hope though. You might just be going about things the wrong way.
After all, Top 8 Weight Loss Myths–Debunked Articles there are loads of fad diets and myths floating around, and some of them sound downright sensible. If you follow the hype, you’ll be jumping from crazy diet plans to weight loss supplements and back again – all without any real results to show for your effort weight loss.
Honestly, it can be tough to separate fact from fiction in the world of dieting. In this article, we’re going to take some of the mystery out of dieting and weight loss. We’ll discuss some of the most prevalent diet myths flying around – and give you some solid facts to blow those fallacies right out of the water.
Myth #1: You should eat “fat burning” foods like celery, cabbage soup and grapefruit.
The Facts: This myth has led to all kinds of crazy diet plans, including the “Master Cleanse”, the cabbage soup diet, and the grapefruit diet. Folks have gone all-out, eating little more than cabbage soup or grapefruit (supplemented with a few scraps of lean protein). Ultimately, results are inconsistent and never permanent.
Myth #2: Cut out starches because they make you fat.
The Facts: Most starches are actually low in fat and calories. Bread, potatoes, rice, pasta, cereals, and beans are all low-calorie, low-fat foods. Sure, if you slather your potatoes in cream cheese and your bread with butter or mayonnaise, then of course they’re fattening. However, natural and whole-grain starches are an important part of a healthy diet. They provide the fuel your body needs for energy, so cutting them out is a bad idea.
Myth #3: High protein/low carb diets are a good way to lose weight
The Facts: Steer clear of any diet plans that suggest cutting out key diet elements. When you eat less than 130 grams of carbohydrates a day, your blood builds up high levels of ketones. This leads to high levels of uric acid, which can ultimately result in gout and kidney stones.
In addition, when you cut out carbs, most of your daily calories end up coming from high-protein foods. Since these diet plans give you free rein to eat red meat, cheese, and other high-fat proteins, you may end up eating way too much fat and cholesterol, which can raise your risk of heart disease.
Myth #4: Over the counter weight loss supplements are a safe and effective way to lose weight.
The Facts: Since diet supplements aren’t technically “medicine”, they aren’t held to the rigorous standards that other drugs face. We assume that because it’s on the shelf at our trusty local pharmacy, it must be safe to use. Unfortunately, many diet pills make it onto the market without ever being tested or approved by the FDA. Occasionally, if a product is seriously defective or dangerous, the FDA will issue a warning; however, for the most part, the industry goes unregulated.
When you read “unregulated” that also means that there is no proof of these supplements being effective. A great sales blurb and persuasive before-and-after pictures may be hiding nothing more than an expensive placebo.
Myth #5: Fad diets are a good way to kick-start my weight loss goals.
The Facts: While you may be aware of the long-term ineffectiveness of fad diets, you may be tempted to kick off your diet with a “grapefruit cleanse” or “cabbage soup fast.” After all, these diets generally promise quick and impressive results. And the fact is, many of them might help you lose five or ten pounds in a week.
Such rapid weight loss can actually be dangerous, however, and can increase your risk of gallstones. In addition, eating less than 800 calories a day can cause heart rhythm abnormality, which can be fatal in some cases.
Myth #6: Low-fat or non-fat foods are a great way to eat what I want and still lose weight.
The Facts: Low-fat or non-fat foods might be short on fat, but they are usually high in calories. When fat is removed from a product, something else has to be added to maintain the same flavor and consistency. Often, a low-fat product is loaded down with sugar, flour, or starchy thickeners – and these ingredients pack on calories.
Myth #7: Skipping meals is a quick and easy way to lose weight.
The Facts: Interestingly enough, studies have shown that people who skip meals – breakfast in particular – tend to be heavier overall. The reason: when you skip one meal, you’re ravenous by the next one, and you end up eating more than you should or would otherwise. So rather than slimming down, your waistline only expands.
Myth #8: Dieting isn’t necessary if you get lots of exercise.
The Facts: You’ll only lose weight when you’re burning off a sufficient amount of what you’ve consumed. You may exercise an hour a day, but if you stuff your gut three times a day with high-fat, high-calorie foods, don’t expect to see any progress.