Diet Myths Debunked
The New Year–and New Year's resolutions to lose weight–will be here before we know it. The desire for quick weight loss often tempts us into unhealthy practices, the results of which are almost always temporary. Don't fall prey to these popular dieting myths!
Myth: Fad diets work for permanent weight loss.
Fact: Fad diets often promise quick weight loss or tell you to cut certain foods out of your diet. Diets that strictly limit calories or food choices are hard to follow, and most people quickly tire of them. You may lose weight at first on one of these diets, but re-gain the weight, and often more.
Tip: Research suggests that losing up to two pounds a week by making healthy food choices, eating moderate portions and building physical activity into your daily life is the best way to lose weight and keep it off. By adopting healthy eating and physical activity habits, you may also lower your risk for developing type 2 diabetes, heart disease and high blood pressure.
Myth: High-protein/low-carbohydrate diets are a healthy way to lose weight.
Fact: The long-term health effects of a high-protein/low carbohydrate diet are unknown, but common sense tells us that getting most of our daily calories from high-protein foods like meat, eggs and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol. You may be eating too few fruits, vegetables and whole grains, which may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel nauseous, tired and weak, and eating fewer than 130 grams of carbohydrate a day can lead to a dangerous buildup of ketones in the blood.
Tip: A reduced-calorie eating plan that includes recommended amounts of carbohydrates, protein and fat will allow you to lose weight in a healthy, sustainable manner.
Myth: Starches are fattening and should be limited when trying to lose weight.
Fact: Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits and some vegetables (such as potatoes and yams) are low in fat and calories. They become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream or mayonnaise. Some foods high in starch–complex carbohydrates–are an important source of energy for your body.
Tip: The Dietary Guidelines for Americans recommends eating 6 to 11 servings a day, depending on your calorie needs, from the bread, cereal, rice and pasta group–even when trying to lose weight. Pay attention to your serving sizes. Choose other starchy foods that are high in dietary fiber too, like beans, peas and vegetables.
Myth: Certain foods, like grapefruit, celery or cabbage soup, can burn fat and make you lose weight.
Fact: No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your body burns calories) for a short time, but they do not cause weight loss.
Tip: The best way to lose weight is to cut back on the number of calories you eat and be more physically active.
–Donna Clayton Lawder