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Top 8 Weight Loss Myths – Debunked!

Maybe you were trying to shed the extra pounds you packed on over the holidays. Or successful weight loss eluded you for years. But don’t lose hope. Maybe you’re going about things the wrong way.

After all, there are a lot of fad diets and myths out there, and some of them sound downright reasonable. 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 efforts.

Honestly, it can be hard to separate fact from fiction in the world of diets. In this article, we will try to remove some of the mysteries of diet and weight loss. We’ll break down some of the most common diet myths flying around—and give you some solid facts to blow those myths right out of the water.

Myth #1: You should eat fat-burning foods like celery, cabbage soup, and grapefruit.

Facts: This myth has led to all kinds of crazy diet plans, including the “Master Cleanse,” the Cabbage Soup Diet, and the Grapefruit Diet. People went all out, eating little more than cabbage soup or grapefruit (supplemented with a few pieces of lean protein). Ultimately, the results are inconsistent and never permanent.

Verdict: There is no such thing as a “fat burning” food. Certain foods temporarily speed up your metabolism (including celery and grapefruit); however, they do not cause weight loss by themselves.

Myth #2: Skip starches because they make you fat.

Facts: Most starches are actually low in fat and calories. Bread, potatoes, rice, pasta, cereals and beans are low-calorie, low-fat foods. Of course, if you spread cream cheese on your potatoes and butter or mayonnaise on your bread, then of course they will get fat. However, natural and whole grain starches are an important part of a healthy diet. They provide the fuel your body needs for energy, so eliminating them is a bad idea.

Verdict: Multiple servings of starchy foods are an important part of your diet—even if you’re trying to lose weight. Stick to whole grains, potatoes and beans and avoid adding fatty toppings or spreads.

Myth #3: High protein/low carb diets are a good way to lose weight

The Facts: Avoid any diet plans that recommend skipping key dietary elements. When you eat less than 130 grams of carbohydrates per day, your blood will create high levels of ketones. This leads to high levels of uric acid, which can ultimately lead to gout and kidney stones.

Plus, when you cut out carbs, most of your daily calories end up coming from high-protein foods. Because these diet plans allow you to eat red meat, cheese, and other high-fat proteins, you may be consuming too much fat and cholesterol, which can increase your risk of heart disease.

Verdict: A high-protein/low-carb diet can cause temporary weight loss; however, it is just that – temporary. Plan your diet around a healthy balance of foods, including plenty of whole grains, fruits and vegetables.

Myth #4: Over-the-counter weight loss supplements are a safe and effective way to lose weight.

Facts: Since dietary supplements are not technically “drugs,” they are not subject to the strict standards that other drugs face. We assume that since it’s on the shelf at our trusted local pharmacy, it must be safe to use. Unfortunately, many diet pills hit the market without being tested or approved by the FDA. Occasionally, if a product is seriously defective or unsafe, the FDA will issue a warning; however, the industry remains mostly unregulated.

When you read “unregulated” it also means that there is no evidence that these supplements are effective. Great sales pitches and convincing before and after pictures may be hiding nothing more than an expensive placebo.

Verdict: Just because you can find it at your local pharmacy doesn’t mean it’s safe or effective. There is simply no pill or powder that can replace a healthy diet and exercise program. A supplement can speed up the process; but almost every diet pill has some unpleasant side effects.

Myth #5: Fad diets are a good way to jumpstart my weight loss goals.

Fact: While you may be aware of the long-term ineffectiveness of fad diets, you may be tempted to start 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 can help you lose five or ten pounds in a week.

However, such rapid weight loss can actually be dangerous and can increase the risk of gallstones. Additionally, eating less than 800 calories per day can cause heart rhythm abnormalities that can be fatal in some cases.

Verdict: Fad diets—even short-term ones—simply don’t provide the nutrition your body needs to sustain itself. Depriving your body of fuel and nutrients will end up doing more harm than good.

Myth #6: Low-fat or fat-free foods are a great way to eat what I want and still lose weight.

Facts: Low-fat or fat-free foods may be low in fat, but they are usually high in calories. When fat is removed from a product, something else must be added to maintain the same taste and consistency. A low-fat product is often loaded with sugar, flour, or starchy thickeners—and those ingredients pack calories.

Verdict: Low-fat is no excuse to go crazy—and it certainly won’t help you lose weight. Read product labels for calorie information and stick to small portion sizes.

Myth #7: Skipping meals is a quick and easy way to lose weight.

Facts: Interestingly, studies have shown that people who skip meals – especially breakfast – tend to be heavier overall. The reason: if you skip one meal, you’ll be hungry for the next, and you’ll end up eating more than you otherwise should or will eat. So rather than slimming down, your waistline just expands.

Verdict: Don’t skip the meal. In fact, four to five small healthy meals a day can be better than three regular meals. Eating regularly helps you control your appetite and prevents unhealthy snacking.

Myth #8: You don’t need to diet if you exercise a lot.

Fact: You only lose weight if you burn off enough of what you consume. You can exercise for an hour a day, but if you stuff your gut with high-fat, high-calorie foods three times a day, don’t expect to see any progress.

Verdict: Diet and exercise go hand in hand when your goal is to lose weight. You can’t have one without the other, so eat a healthy, balanced diet and get regular, vigorous exercise.

Remember: the most important part of weight loss is consistency in your diet plans. You can’t do it sporadically or you won’t see lasting results. However, if you stick to a healthy eating plan and exercise regularly, you will see the unwanted pounds begin to melt away forever.

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