| Myth:
Starches are fattening and should be limited when trying to lose
weight.
Fact: Many foods high in starch, like bread, rice, pasta, cereals,
beans, fruits, and some vegetables (like potatoes and yams) are
low in fat and calories. They become high in fat and calories when
eaten in large portion sizes or when covered with high-fat toppings
like butter, sour cream, or mayonnaise. Foods high in starch (also
called complex carbohydrates) are an important source of energy
for your body.
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 (the way your body uses energy, or calories)
for a short time, but they do not cause weight loss.
Myth:
Natural or herbal weight-loss products are safe and effective.
Fact: A weight-loss product that claims to be “natural”
or “herbal” is not necessarily safe. These products
are not usually scientifically tested to prove that they are safe
or that they work. For example, herbal products containing ephedra
(now banned by the U.S. Government) have caused serious health problems
and even death. Newer products that claim to be ephedra-free are
not necessarily danger-free, because they may contain ingredients
similar to ephedra.
Myth:
“I can lose weight while eating whatever I want.”
Fact: To lose weight, you need to use more calories than you eat.
It is possible to eat any kind of food you want and lose weight.
You need to limit the number of calories you eat every day and/or
increase your daily physical activity. Portion control is the key.
Try eating smaller amounts of food and choosing foods that are low
in calories.
Myth:
Low-fat or fat-free means no calories.
Fact: A low-fat or fat-free food is often lower in calories than
the same size portion of the full-fat product. But many processed
low-fat or fat-free foods have just as many calories as the full-fat
version of the same food—or even more calories. They may contain
added sugar, flour, or starch thickeners to improve flavor and texture
after fat is removed. These ingredients add calories.
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 with
a little bit of know-how.
Myth:
Skipping meals is a good way to lose weight.
Fact: Studies show that people who skip breakfast and eat fewer
times during the day tend to be heavier than people who eat a healthy
breakfast and eat four or five times a day. This may be because
people who skip meals tend to feel hungrier later on, and eat more
than they normally would. It may also be that eating many small
meals throughout the day helps people control their appetites.
Myth:
Lifting weights is not good to do if you want to lose weight, because
it will make you “bulk up.”
Fact: Lifting weights or doing strengthening activities like push-ups
and crunches on a regular basis can actually help you maintain or
lose weight. These activities can help you build muscle, and muscle
burns more calories than body fat. So if you have more muscle, you
burn more calories—even sitting still. Doing strengthening
activities 2 or 3 days a week will not “ bulk you up.”
Only intense strength training, combined with a certain genetic
background, can build very large muscles.
Myth:
Nuts are fattening and you should not eat them if you want to lose
weight.
Fact: In small amounts, nuts can be part of a healthy weight-loss
program. Nuts are high in calories and fat. However, most nuts contain
healthy fats that do not clog arteries. Nuts are also good sources
of protein, dietary fiber, and minerals including magnesium and
copper.
Myth:
Dairy products are fattening and unhealthy.
Fact: Low-fat and fat-free milk, yogurt, and cheese are just as
nutritious as whole milk dairy products, but they are lower in fat
and calories. Dairy products have many nutrients your body needs.
They offer protein to build muscles and help organs work properly,
and calcium to strengthen bones. Most milks and some yogurts are
fortified with vitamin D to help your body use calcium.
Myth:
“Going vegetarian” means you are sure to lose weight
and be healthier.
Fact: Research shows that people who follow a vegetarian eating
plan, on average, eat fewer calories and less fat than nonvegetarians.
They also tend to have lower body weights relative to their heights
than nonvegetarians. Choosing a vegetarian eating plan with a low
fat content may be helpful for weight loss. But vegetarians—like
nonvegetarians—can make food choices that contribute to weight
gain, like eating large amounts of high-fat, high-calorie foods
or foods with little or no nutritional value.
Vegetarian diets
should be as carefully planned as nonvegetarian diets to make sure
they are balanced. Nutrients that nonvegetarians normally get from
animal products, but that are not always found in a vegetarian eating
plan, are iron, calcium, vitamin D, vitamin B12, zinc, and protein.
Myth:
Avoid fats
Fact: Fats increase your sense of fullness
Fat is twice as fattening as carbohydrates and protein, but you
don’t want to avoid them. Studies show that fat gives you
a sense of fullness and adds flavor to many foods. Eliminating fat
from your diet will increase your hunger. Fat keeps you fuller longer,
because it prevents your stomach from emptying out too quickly.
Myth:
Don’t worry about dieting — just exercise
Fact: Exercising alone is not enough
You probably won’t be able to work out enough to make up for
eating a huge meal. Exercise just does not burn enough calories.
If you eat a slice of apple pie a la mode that is 500 calories,
you’ll have to walk briskly for two hours to burn those calories.
So, you won’t lose weight unless you also cut calories.
Myth:Never
eat at night
Fact: Calories don’t know time
What’s important is how many calories you consume; not when
you eat them. Many successful dieters save 200 to 300 calories to
eat at night. Sure, eating a big steak before you go to bed may
give you some indigestion, but it won’t ruin your diet. Eating
at night may be the best time for you. You’re at home, the
kids are in bed, and you have time to enjoy your food. Oprah says
she doesn’t eat after dinner, but that doesn’t mean
that you can’t have a late snack and still stick to your diet.
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