Dieting Myths: Fact vs. Fiction

Do you find that no matter what fad diet you try, you still can't manage to lose those stubborn pounds? You're not the only one! Cabbage soup, apple cider vinegar, and grapefruit diets probably grace your list of "Diets That Didn't Work," but do you know WHY they didn't work? We're going to talk about a few diet myths and why they usually don't cause permanent weight loss, as well as facts about weight loss and how you can achieve positive results through a healthy weight loss program.

"Skipping meals makes you lose weight."

False. Skipping meals can trick your body into "starvation mode." This means that your body isn't sure when the next meal will be, so it grabs as much energy as it can from the foods you DO eat, which is usually the fatty parts. So, say you were to skip supper and breakfast; when you finally do eat lunch, ALL of the fats from that food are going to be stored up in your body as a sort of reserve tank for energy.

"Fasting and crash-dieting will help you lose weight quickly."

True. However, fasting and crash diets are NOT safe ways to lose weight, nor will the weight loss be long-term. When you eat only very small amounts of food that don't meet your daily nutritional requirements, or if you skip eating altogether, your body not only loses a bit of fat, but it also loses muscle and tissue mass. You're probably thinking that doesn't sound too bad, but in all actuality, it makes you worse off in the future. Your muscle mass is what determines the rate of your metabolism. When you lose muscle, your metabolism drops because your body no longer requires as many calories to function on a daily basis. You might be losing weight while dieting, but you will have to start eating again and once you do, the weight will pile on quickly. In addition, you could also experience dizziness, weakness, and nausea due to malnutrition. That doesn't sound as appealing, does it?

"Eating late at night causes weight gain."

True—kinda. Unless you work the night shift, chances are you aren't very active during the night time. If you indulge in two slices of cheesecake right before bed, your body isn't going to get a chance to work off any of the fat from the food because you will be asleep, thus having no other option but to store it. What really counts is the amount and healthiness of food you eat throughout the day before your nighttime meal/snack. Eating large meals throughout the day and then indulging in a late snack will most likely cause weight gain, whereas eating smaller meals throughout the day, the last of which being at night, will probably cause you to break even without gaining or losing weight.

"Eating acidic foods will make you lose weight."

False. There is no such thing as food that melts away fat (think back to those grapefruit or vinegar-based diets). Food that is high in caffeine can cause small amounts of weight loss through temporarily boosting your metabolism, but the result is not permanent and has absolutely no connection with the acidic properties of the food.

"Raw fruits and vegetables encourage weight loss."

True. Fruits and veggies are much more complex in an uncooked state. Complex food takes more energy to break down, which means you will actually burn calories simply by eating a healthy raw food. So, if you want a good calorie-burning snack, opt for the carrot sticks or cauliflower florets rather than a snack cake.

"Bread and pasta will keep you from losing weight."

True. Unfortunately, that hunk of homemade bread or the chicken and broccoli alfredo you love so much will prove an obstacle in reaching your weight loss goal if you overindulge. Potatoes, cereals, bread, pasta, rice, and yams are a few examples of commonly eaten starchy foods. However, don't feel as though you must forego these foods altogether. Foods high in starch are also known as "complex carbohydrates," and your body does require them as an important source of energy. It is only when we over-eat these foods or add condiments that are high in fat (such as butter or sour cream), that they can become a hindrance to weight loss.

At the end of the day, a safe and long-lasting weight loss routine should consist of choosing healthy meal options, cutting back on portions, and regular exercise. Fad dieting is not the optimum way to lose weight and keep it off without sacrificing your health in the long run.