|
Myths and Facts about Dieting for Weight Loss
Myth – The best and most effective diets help you lose weight quickly
Fact - Researchers from Tufts University observed overweight or obese individuals on some popular diet plans like Atkins, Ornish, Weight Watchers and Zone diet – after one year, most people who followed their diet plan closely lost weight no matter which diet they were on. The study concluded that in the short-term all four diets worked equally well. Long-term, however, there appeared to be very little difference in success rates.
Myth - Treats are a “no, no” on a diet
Fact - Cutting out treat foods completely may leave you feeling deprived and can lead to intense cravings and binge eating later in the day. This can be very de-motivating. So best to plan the occasional indulgence without feeling guilty, and stick to planned balanced diet the rest of the time.
Myth - Green tea can help me lose weight
Fact - It is believed that green tea boosts metabolic rate, and therefore speeds up the fat burning process and stimulates weight loss. However, the effect is so small it is unlikely to lead to any noticeable weight loss. So if you enjoy drinking green tea, by all means continue, as drunk without milk or sugar is a healthy beverage, but don’t rely on this to achieve your weight loss goals.
Myth - Detox diets are essential for weight loss
Fact - Excess weight is due to deposition of fat and not because of build up of toxins. A range of detox diets exist – some recommend a water fast through the day, whilst some recommend just fruit or vegetable juices and others allow only specific foods. As most detox diets are very low in calories, following such a diet for a few days will result in loss of the body’s water and associated glycogen stores, as well as breakdown of some fat deposits. This can be highly motivating in the early stages of weight loss. However, be prepared for weight loss to slow or even reverse, when you stop following a detox plan, as the body will work to restore its important glycogen stores- which are natural and healthy part of body composition.
Myth - Use fat binders and no need to limit what you eat
Fact - Fat binders work by chemically linking to fats in the diet and thus preventing their digestion and absorption by the body. Some fat binders have been approved by the U.S FDA but trials of such products indicate they will only aid weight loss if dietary fat intake is very high. Also, use of fat binders is not advisable for more than 6 months, as they can impede the absorption of the fat-soluble vitamins (A, D, E, K) and essential fatty acids. Some dieters have also experienced unpleasant side effects such as loose and/or oily stools, constipation, and increased flatulence (gas).
Myth - Fat metabolizers really work
Fact - Fat metabolizers or fat burners are a group of over-the-counter diet pills with active ingredients that theoretically raise metabolism and help burn body fat. Despite extravagant claims, there is really no clinical evidence that these fat metabolizers do work. Furthermore, there are serious concerns about the health risks associated ephedra, an ingredient found in some of these products. Ephedra has been linked to high blood pressure, severe headaches, heart rate abnormalities, seizures, heart attacks and even deaths in some susceptible individuals.
Myth - Cabbage and grapefruit can burn body fat
Fact - No food can burn fat. Some foods like caffeine do increase metabolic rate (the rate at which your body uses calories) for a short time, but it is not enough to cause noticeable weight loss. The best way to lose weight is to eat less and exercise more.
Myth - High-protein / low-carbohydrate diets are a healthy way to lose weight.
Fact - A high-protein / low-carbohydrate diet includes generous amounts of beef, pork, chicken, eggs and butter and limits carbohydrate-rich foods (like grains, beans, fruits, breads, rice, potatoes, pastas and starchy vegetables). These diets are based on the theory that when you lower carbohydrate intake, the body burns its reserves of stored carbohydrate (glycogen) and fat for energy. Proponents of this diet claim it can help weight loss, improve blood glucose levels and can help in prevention of heart disease.
In reality, this type of diet has many disadvantages. Firstly, you lose quite a lot of weight because of water loss, and this can dehydrate you and make you feel lethargic and weak. Secondly, ketones that build up in the bloodstream suppress appetite, but cause dehydration, headaches, nausea, tiredness, weakness and bad breath. Thirdly, as the diet limits intake of whole grains, fruits and vegetables, you will be more likely to lack key nutrients like B vitamins, phytochemicals and dietary fibre that can protect you from chronic diseases. There are also concerns over the long-term effect of these diets on the build-up of fatty deposits in blood vessels, uric acid levels which increase likelihood of developing gout, and the effect on calcium stores in bone.
Most importantly of all, all the studies completed so far, find these diets do not help individuals to change their long-term eating habits, and so most commonly, weight is re-gained once old eating habits resume.
Myth - High protein / low carbohydrate diets increase risk of heart disease
Fact – We don’t really know. Many high-protein foods such as meat, milk and eggs, are rich in fat (especially saturated fat) and cholesterol and thus may increase the risk of heart disease. Plus, a low carbohydrate diet that limits the intake of whole grains, fruits and vegetables may leave you deficient in disease-fighting antioxidant phytochemicals and fibre that can protect you from heart disease. For these reasons, there are concerns that a high protein, low-carbohydrate diet may increase risk of heart disease. However, if the low fat options are selected, such as, fish, lean red meat, poultry without skin and fat, lentils, beans and low-fat dairy products and some grains, fruits and vegetables are included in the diet daily, most experts are now beginning to believe the risk of heart disease may not be increased.
Myth - Carbohydrates are fattening
Fact – Despite all the very scientific theories about carbohydrates and insulin levels, used to support this claim there really is no established scientific evidence to support the claim that carbohydrates are fattening. Carbohydrates provide approximately 4 kilocalories per gramme, similar to protein (3.75 kilocalories per gramme), and half the energy value of fats (9 kilocalroies per gramme). You can therefore continue to enjoy carbs whilst on a weight loss diet, but remember to choose the carbs wisely - soupy noodles instead of fried ones, plain white rice instead of fried or biryani rice and breads with less spreads for instance, and don’t forget to eat all foods, including carbohydrates, in moderation.
Myth - Only low-fat foods should be consumed for weight loss
Fact - As fat is a calorie-dense nutrient (each gram provides about 9 kilocalories), it is advisable to consume less fat for weight loss. But, opting for low-fat foods is not the answer to weight loss, as extra sugar, flour or starch may be added to these foods to improve flavor and texture after fat is removed and these ingredients can add back calories. It’s best therefore, to check food labels carefully and choose only those foods that provide less calories per serving.
Myth Dairy and milk is taboo on a weight loss diet
Fact - New research indicates consumption of dairy products may aid weight loss – researchers believe calcium and protein in dairy foods improves metabolism and burns body fat. Another plus point for dairy products is that they are good sources of some vital nutrients, such as calcium, vitamin D and protein and probably the only source of vitamin B12 for lacto-vegetarians. As many low-fat and even non-fat dairy products are available and these foods provide the same nutrients as whole milk dairy products, but with less fat and calories, you can safely include dairy products in your weight loss regime. Another option is to consider using soy-milk which provides great source of low fat protein and calcium.
Myth - Skipping meals will help me to lose weight
Fact – There are a number of studies that find meal skipping during the day, increase the likelihood of an eating binge later in the day. Another disadvantage with meal skipping, is that it may place your body in the starvation mode and so the body works to conserve its fat deposits by lowering metabolic rate. Breakfast is the most common meal to be missed, but a recent Harvard study found that those who ate breakfast regularly were less likely to become obese, compared to those who skipped it.
Myth - A vegetarian diet can help me lose weight
Fact - Research reveals that people who follow a vegetarian diet, on average, eat fewer calories and less fat and have lower body weight relative to their heights than non-vegetarians. But, going vegetarian does not guarantee weight loss, especially if high-fat, high-calorie foods with little or no nutritional value form a part of your daily meal choices.
Myth - Herbal weight loss products are safe for weight loss because they are natural
Fact - Most herbal products have not been tested scientifically to prove that they are safe or that they work. Also, some products may be unsafe if used with other medication or may be risky in people with certain medical conditions. Always best therefore, to check with a doctor, pharmacist or dietitian before using herbal or ‘natural’ weight-loss products.
Myth - I shouldn’t eat fast foods on a diet
Fact - Fast foods can be part of a healthy weight-loss program with a little know-how. Firstly, don’t super-size and second choose some of the low-calorie options that are becoming more common in fast-food restaurants such as salad, fresh fruit, diet drink, mineral water. Why not ask for less or no mayonnaise, pause before you squeeze sauce, as every little extra spread or sauce contributes some calories.
Portion sizes bigger than you need ? Why not share with a friend.
With local fast-foods, eat in moderation, say no to fried options, opt for soupy noodles instead of fried, have only half the coconut gravy in a laksa or curry, and sip water or a diet drink instead of sweetened beverages. Also, check for information before making your choices – many fast-food outlets now provides details of nutrient composition, including energy (kilocalories) content of their products.
Myth - I don’t need to exercise for weight loss
Fact - Dieting alone can help you lose weight - cutting 250 calories from your daily diet can help you lose about half a pound a week, as 3,500 calories equals 1 pound of fat. If you add exercise to dieting, you can double your rate of weight loss. Experts recommend at least 30 minutes of moderate-intensity physical activity on most, if not all, days of the week.
Myth - To lose weight don’t eat after 8
Fact - As calories are the same at any hour of the day, the body processes calories in the same way at any time of the day, so restricting food after a particular time in the evening will have no effect on overall weight loss.
Myth - If I combine foods in the right way, I can lose weight
Fact - Some diets recommend that proteins and carbohydrates should not be eaten together, claiming the enzymes required for digestion, somehow cancel each other out, and cause weight gain. There is no scientific evidence to back this claim and the human body has been built to deal with different food groups and needs all the combined nutrients to ensure a healthy, balanced diet. Many naturally occurring foods contain both carbohydrate and protein, for example - nuts, milk, lentils, beans and whole-grain breads and these are very useful foods to include in a healthy weight management diet. Portion size is a better focus in planning meals, with the aim of eating all foods in moderation.
Myth - Diet drugs can help me lose weight
Fact – Some weight loss medications have been approved by health authorities, but these are specifically for those who are medically obese (people who are 30% or more over a healthy weight, or have obesity related diseases such as diabetes or high blood pressure). They should only be used under medical supervision, because they do cause side-effects, and are intended as one phase of long-term plan to alter the dietary and physical activity patterns that are the cause of the original weight gain.
Myth - Some diets can reduce fat in particular body areas
Fact - There is no evidence that diets proclaiming to reduce fat in particular body areas actually work. As the body burns fat from all available stores, a weight loss programme reduces overall body fat – so you can lose a little weight in a particular area, but not without losing elsewhere too. Exercise can help you tone up in specific areas.
Myth - Meal replacements provide complete nutrition
Fact – Many meal replacements shakes or bar lack fibre and phytochemicals that aid in disease prevention. So, if you choose to use a shake or bar to replace do it only for a short while and eat balanced meals that provide sufficient calories, protein, fibre and phytochemicals through the rest of the day.
Myth - To lose weight, I should eat foods that agree with my blood type
Fact - The diet Eat Right 4 Your Type (refers to blood type) claims that each blood type has its own unique antigen marker that reacts negatively to certain foods, and individuals have varying levels of stomach acidity and digestive enzymes that correlate with blood type. Based on this theory, the diet provides a list of foods to eat or avoid, depending on your blood type. Scientifically, there is no evidence that diets should be based on blood type. And eliminating whole food groups, may cause nutrient deficiencies – for example excluding dairy products may result in calcium deficiency.
|
