Top 8 Weight Loss Myths – Debunked!

Maybe you’ve been struggling to lose the extra pounds you put on on vacation. Or maybe successful weight loss has eluded you for years. However, don’t lose hope. You may be doing things the wrong way.

After all, there are a lot of fad diets and myths floating around, and some of them sound downright sensitive. If you follow the hype, you will go from crazy diet plans to weight loss supplements and vice versa, all with no real results to show for your effort.

Honestly, it can be difficult to separate fact from fiction in the world of dieting. In this article, we are going to remove some of the mystery from diet and weight loss. We’ll discuss some of the most prevalent dietary myths and give you some solid data to pull those fallacies out of the water.

Myth No. # 1: You should eat “fat burning” foods like celery, cabbage soup, and grapefruit.

The Facts: This myth has led to all sorts of crazy diet plans, including the “master cleanse,” the cabbage soup diet, and the grapefruit diet. People have done their best, eating little more than cabbage or grapefruit soup (supplemented with some leftover lean protein). Ultimately, the results are inconsistent and never permanent.

The Verdict: There is no such thing as a “fat burning” food. Certain foods will temporarily boost your metabolism (including celery and grapefruit); however, they do not cause weight loss on their own.

Myth # 2: Cut out starches because they are fattening.

The facts: Most starches are low in fat and calories. Bread, potatoes, rice, pasta, cereals, and beans are all low-calorie and low-fat foods. Sure, if you spread your potatoes with cream cheese and your bread with butter or mayonnaise, of course they are fattening. However, natural and whole 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.

The Verdict: A few servings of starchy foods are an important part of your diet, even when you’re trying to lose weight. Just limit yourself to whole grains, potatoes, and beans, and avoid adding greasy dressings or spreads.

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

The Facts: Stay away from any diet plan that suggests eliminating key elements of the diet. When you eat less than 130 grams of carbohydrates a day, your blood accumulates high levels of ketones. This leads to high uric acid levels, which can ultimately result in gout and kidney stones.

Also, when you cut carbohydrates, most of your daily calories end up coming from high-protein foods. Since these diet plans give you free kidneys to eat red meat, cheese, and other high-fat proteins, you may end up eating too much fat and cholesterol, which can increase your risk of heart disease.

The 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 lots of whole grains, fruits, and vegetables.

Myth No. 4: Over-the-counter weight loss supplements are a safe and effective way to lose weight.

The Facts: Since dietary supplements are not technically “drugs,” they are not held to the rigorous standards that other drugs face. We assume that because 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 dangerous, the FDA will issue a warning; however, for the most part, the industry is unregulated.

When it reads “not regulated,” that also means that there is no proof that these supplements are effective. Big sales blurb and persuasive before-and-after photos can hide nothing more than an expensive placebo.

The Verdict: Just because you find it at your local pharmacy, that 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 could speed up the process; But almost all diet pills carry some kind of unpleasant side effects.

Myth No. 5: Fad diets are a great 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 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 be dangerous and can increase the risk of gallstones. Additionally, consuming less than 800 calories a day can lead to heart rhythm abnormalities, which in some cases can be fatal.

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

Myth No. # 6: Low-fat or fat-free foods are a great way to eat what I want and still lose weight.

The facts: Low-fat or fat-free foods may be low in fat, but are generally high in calories. When fat is removed from a product, something else must be added to maintain the same flavor and consistency. Often times, a low-fat product is loaded with sugar, flour, or starchy thickeners, and these ingredients contain calories.

The Verdict: A low-fat product isn’t an excuse to go crazy, and it certainly won’t help you lose weight. Read product labels for calorie information and limit yourself to small servings.

Myth No. 7: Skipping meals is a quick and easy way to lose weight.

The Facts: Interestingly, studies have shown that people who skip meals, particularly breakfast, tend to be heavier overall. The reason: When you skip one meal, you’re hungry for the next and end up eating more than you should or otherwise. So instead of getting slimmer, your waistline just expands.

The verdict: don’t skip meals. In fact, four to five small, healthy meals a day may be better than three regular meals. Eating regularly helps you control your appetite and avoid unhealthy snacking.

Myth # 8: Dieting is not necessary if you exercise a lot.

The facts: You will only lose weight when you are burning enough of what you have consumed. You can exercise for an hour a day, but if you fill your gut three times a day with high-fat, high-calorie foods, don’t expect to see any progress.

The Verdict: Diet and exercise go hand in hand when weight loss is your goal. 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 losing weight is being consistent in your diet plans. You can’t be sporadic about it or you won’t see sustained results. However, if you follow a healthy eating plan and exercise faithfully, you will see those unwanted pounds begin to disappear forever.

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