Weight Loss Myths

Fact: Most weight loss experts agree that managing calories rather than focusing exclusively on fat, carbohydrate or protein counts is the bottom line for weight-loss success. Eating fewer calories than you burn each day will slim you down. Still, it's sound practice to limit dietary fat, not only because of fat's well-known artery-clogging effects, but also for its relatively high calorie count — nine calories per gram compared to four in the same amount of carbohydrate or protein.

Myth: Your body has a predetermined "set point" that blocks weight loss beyond a certain limit.

Fact: A frustrating plateau in weight loss is a familiar problem among dieters, but studies suggest that metabolism tends to adjust to weight loss and is not responsible for the dieter's block. The American Council on Science and Health notes two possible explanations for the scale getting stuck:

• Because muscle weighs more than fat, the scale may show the same weight even while exercise works its magic, subtracting inches from your waistline.
• Because a lighter person burns fewer calories during exercise, as you drop pounds your weight loss may slow.

Myth: People are experts on weight loss if letters follow their names or if they have written a book about dieting.

Fact: You should examine credentials with a critical eye. The American Council on Science and Health (ACSH) in its book Fad-Free Nutrition advises, "Many authors, spokespersons and even clinicians have titles or "degrees" that are basically meaningless, however impressive they may sound." A person is more likely credible, according to the council, if he or she has the following credentials from an accredited school: M.D.(medical doctor); D.O. (doctor of osteopathy); Ph.D. (doctor of philosophy) or Sc.D. (doctor of science) in a nutrition-related specialty; R.D.(registered dietician); M.S. (master of science) in nutrition; A.R.N.P. (accredited registered nurse practitioner) with a nutrition specialization. As for the bevy of weight-loss books, many "belong in the fiction section," according to the ACSH.

Myth: Skipping meals is a good way to lose weight.

Fact: Your body needs a certain amount of calories and nutrients each day in order to work properly. If you skip meals during the day, you will be more likely to make up for those missing calories by snacking or eating more at the next meal. Studies show that people who skip breakfast tend to be heavier than those who eat a nutritious breakfast. A healthier way to lose weight is to eat many small meals throughout the day that include a variety of nutritious, low-fat, and low-calorie foods.

Myth: "I can lose weight while eating anything I want."

Fact: It is possible to eat any kind of food you want and lose weight, but you still need to limit the number of calories that you eat every day. When trying to lose weight, you can eat your favorite foods, as long as you pay attention to the total amount of food that you eat. You need to use more calories than you eat to lose weight.

Myth: Eating after 8 p.m. causes weight gain.

Fact: It doesn't matter what time of day you eat--it's how much you eat during the whole day and how much exercise you get that make you gain or lose weight. No matter when you eat your meals, your body will store extra calories as fat. If you want to have a snack before bedtime, make sure that you first think about how many calories you have already eaten that day.

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 for a short time, but they do not cause weight loss.

Myth: Natural or herbal weight-loss products are safe and effective. Diet products would not be sold if they were not proven to be safe.

Fact: It's "buyer beware" where dietary supplements are concerned because their makers don't need the Food and Drug Administration's stamp of approval before selling their wares. Stimulant drugs can promote short-term weight loss by decreasing appetite and increasing metabolism, but the pounds shed always come back on with a vengeance when you stop taking them. Further, stimulant drugs can cause addiction and other harmful side effects.

A product that claims to be "natural" or "herbal" is not necessarily safe. These products are not usually tested scientifically to prove that they are safe or effective. Some herbal or other natural products may be unsafe to use with other drugs or may hurt people with certain medical conditions. Check with your doctor or other qualified health professional before using any herbal or natural weight-loss product.

Myth: Nuts are fattening and you shouldn't eat them if you want to lose weight.

Fact: Although high in calories and fat, most types of nuts have low amounts of saturated fat. Nuts are a good source of protein and fiber, and they do not have any cholesterol. In small amounts, nuts can be part of a healthy weight-loss program. (A 1-ounce serving of mixed nuts, which is about 1/3 cup, has 170 calories.)

Myth: Eating red meat is bad for your health and will make it harder to lose weight.

Fact: Red meat, pork, chicken, and fish contain some saturated fat and cholesterol. But they also have nutrients that are important for good health, like protein, iron, and zinc.
Eating lean meat (without a lot of visible fat) in small amounts can be part of a healthy weight-loss plan. A serving size is 2 to 3 ounces of cooked meat, about the size of a deck of cards. Choose cuts of meat that are lower in fat such as beef eye of the round, top round, or pork tenderloin, and trim any extra fat before cooking. Note that the "select" grade of meat is lower in fat than "choice" and "prime" grades.

Myth: Fresh fruits and vegetables are more nutritious than frozen or canned.

Fact: Most fruits and vegetables are naturally low in fat and calories. Frozen and canned fruits and vegetables can be just as nutritious as fresh. Frozen or canned produce is often packaged right after it has been picked, which helps keep most of its nutrients, while fresh produce can sometimes lose nutrients after being exposed to light or air.

Myth: Starches are fattening and should be limited when trying to lose weight.

Fact: Potatoes, rice, pasta, bread, beans, and some vegetables (like squash, yams, sweet potatoes, turnips, beets, and carrots) are rich in complex carbohydrates (also called starch). Starch is an important source of energy.
Foods high in starch can be low in fat and calories. They become high in fat and calories when you eat them in large amounts, or they are made with rich sauces, oils, or other high-fat toppings like butter, sour cream, or mayonnaise. Choose starchy foods that are high in fiber, like whole grains, beans, and peas.
The Dietary Guidelines for Americans recommends 6 to 11 servings a day from the bread, cereal, rice, and pasta group, even when trying to lose weight. A serving size can be one slice of bread, 1 ounce of ready-to-eat cereal, or 1/2 cup of pasta, rice, or cooked cereal.

Myth: Fast foods are always an unhealthy choice and you should not eat them when dieting.

Fact: Fast foods can be part of a healthy weight-loss program if you choose salads and grilled foods instead of fried. Use high-fat, high-calorie toppings, like full-fat mayonnaise and salad dressings only in small amounts.
Eating fried fast food or other high-fat foods like chocolate once in a while as a special treat is fine--but try to split an order with a friend or order a small portion.

Myth: Fish has no fat or cholesterol.

Fact: Although all fish has some fat and cholesterol, most fish is lower in saturated fat and cholesterol than beef, pork, chicken, and turkey. Fish is a good source of protein. Types of fish that are higher in fat (like salmon, mackerel, sardines, herring, and anchovies) are rich in omega-3 fatty acids. These fatty acids are being studied because they may be linked to a lower risk for heart disease. Grilled, baked, or broiled fish (instead of fried) can be part of a healthy weight-loss plan.

Myth: High-protein/low-carbohydrate diets are a healthy way to lose weight.

Fact: A high-protein/low-carbohydrate diet provides most of your calories each day from protein foods (like meat, eggs, and cheese) and few calories from carbohydrate foods (like breads, pasta, potatoes, fruits, and vegetables). People often get bored with these diets because they crave the plant-based foods they are not allowed to have or can have only in very small amounts. These diets often lack key nutrients found in carbohydrate foods.

Many of these diets allow a lot of food high in fat, like bacon and cheese. High-fat diets can raise blood cholesterol levels, which increases a person's risk for heart disease and certain cancers.

High-protein/low-carbohydrate diets may cause rapid weight loss--but most of it is water weight and lean muscle mass--not fat. You lose water because your kidneys try to get rid of the excess waste products of protein and fat, called ketones that your body makes.

This is not a healthy way to lose weight. It overworks your kidneys and can cause dehydration and headaches. It can also make you feel nauseous, tired, weak and dizzy. A buildup of ketones in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis can be very risky for pregnant women and people with diabetes.

By following a reduced-calorie diet that is well-balanced between carbohydrates, proteins, and fats, you will still lose weight, and you will be more likely to keep the weight off.

Myth: Dairy products are fattening and unhealthy.

Fact: Dairy products have many nutrients your body needs. They have calcium to help children grow strong bones and to keep adult bones strong and healthy. They also have vitamin D to help your body use calcium, and protein to build muscles and to help organs work properly.

Low-fat and nonfat dairy products are as nutritious as whole milk dairy products, but they are lower in fat and calories. Choose low-fat or nonfat milk, cheese and yogurt.

For people who can't digest lactose (a type of sugar found in milk and other dairy products), lactose-free dairy products can be used. These are also good sources of protein and calcium. If you are sensitive to some dairy foods, you may still be able to eat others, like yogurt, hard cheese, evaporated skim milk, and buttermilk. Other good sources of calcium are dark leafy vegetables (like spinach), calcium-fortified juice, bread, and soy products (like tofu), and canned fish with soft bones (like salmon).

Many people are worried about eating butter and margarine. Eating a lot of foods high in saturated fat has been linked to high blood cholesterol levels and a greater risk of heart disease. Research suggests that high amounts of "trans fat" - formed when vegetable oil is hardened to become margarine or shortening - can also cause high blood cholesterol levels. Foods high in fat, like butter and margarine, should be used in small amounts.