Weight Loss Myths
Myth #1: Fad diets work for permanent weight loss.
Fact: Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick weight loss or tell you
to cut certain foods out of your diet. You may lose weight at first on one of these diets. But diets that strictly limit calories
or food choices are hard to follow. Most people quickly get tired of them and regain any lost weight.
Fad diets may be unhealthy because they may not provide all of the nutrients your body needs. Also, losing weight at a very
rapid rate (more than 3 pounds a week after the first couple weeks) may increase your risk for developing gallstones (clusters
of solid material in the gallbladder that can be painful). Diets that provide less than 800 calories per day also could result
in heart rhythm abnormalities, which can be fatal.
Tip: Research suggests that losing ½ to 2 pounds a week by making healthy food choices, eating moderate portions, and building
physical activity into your daily life is the best way to lose weight and keep it off. By adopting healthy eating and physical
activity habits, you may also lower your risk for developing type 2 diabetes, heart disease, and high blood pressure.
Myth #2: High-protein/low-carbohydrate diets are a healthy way to lose weight.
Fact: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting most of your daily calories
from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol,
which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation
due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel nauseous, tired, and weak.
Eating fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones (partially broken-down fats) in your
blood. A buildup of ketones in your blood (called ketosis) can cause your body to produce high levels of uric acid, which
is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis may be especially risky for pregnant
women and people with diabetes or kidney disease.
Tip: High-protein/low-carbohydrate diets are often low in calories because food choices are strictly limited, so they may
cause short-term weight loss. But a reduced-calorie eating plan that includes recommended amounts of carbohydrate, protein,
and fat will also allow you to lose weight. By following a balanced eating plan, you will not have to stop eating whole classes
of foods, such as whole grains, fruits, and vegetables—and miss the key nutrients they contain. You may also find it
easier to stick with a diet or eating plan that includes a greater variety of foods.
Myth #3: 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.
Tip: A healthy eating plan is one that:
Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
Includes lean meats, poultry, fish, beans, eggs, and nuts.
Is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars.
Myth #4: Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight.
Tip: The best way to lose weight is to cut back on the number of calories you eat and be more physically active.
Myth #5: 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.
Tip: Talk with your health care provider before using any weight-loss product. Some natural or herbal weight-loss products
can be harmful.
Myth #6: "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.
Tip: When trying to lose weight, you can still eat your favorite foods—as long as you pay attention to the total number
of calories that you eat.
Myth #7: Low-fat or nonfat means no calories.
Fact: A low-fat or nonfat food is often lower in calories than the same size portion of the full-fat product. But many processed
low-fat or nonfat 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.
Tip: Read the Nutrition Facts Panel on a food package to find out how many calories are in a serving. Check the serving size
too it may be less than you are used to eating.
Myth #8: 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.
Tip: Avoid supersize combo meals, or split one with a friend. Sip on water or nonfat milk instead of soda. Choose salads and
grilled foods, like a grilled chicken breast sandwich or small hamburger. Try a "fresco" taco (with salsa instead of cheese
or sauce) at taco stands. Fried foods, like French fries and fried chicken, are high in fat and calories, so order them only
once in a while, order a small portion, or split an order with a friend. Also, use only small amounts of high-fat, high-calorie
toppings, like regular mayonnaise, salad dressings, bacon, and cheese.
Myth #9: 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.
Tip: Eat small meals throughout the day that include a variety of healthy, low-fat, low-calorie foods.
Myth #10: Eating after 8 p.m. causes weight gain.
Fact: It does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during
the whole day that determines whether you gain, lose, or maintain your weight. No matter when you eat, your body will store
extra calories as fat.
Tip: If you want to have a snack before bedtime, think first about how many calories you have eaten that day. And try to avoid
snacking in front of the TV at night it may be easier to overeat when you are distracted by the television.
Myth #11: 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.
Tip: In addition to doing at least 30 minutes of moderate-intensity physical activity (like walking 2 miles in 30 minutes)
on most days of the week, try to do strengthening activities 2 to 3 days a week. You can lift weights, use large rubber bands
(resistance bands), do push-ups or sit-ups, or do household or garden tasks that make you lift or dig.
Myth #12: 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.
Tip: Enjoy small portions of nuts. One-half ounce of nuts has about 270 calories.
Myth #13: Eating red meat is bad for your health and makes it harder to lose weight.
Fact: Eating lean meat in small amounts can be part of a healthy weight-loss plan. Red meat, pork, chicken, and fish contain
some cholesterol and saturated fat (the least healthy kind of fat). They also contain healthy nutrients like protein, iron,
and zinc.
Tip: Choose cuts of meat that are lower in fat and trim all visible fat. Lower fat meats include pork tenderloin and beef
round steak, tenderloin, sirloin tip, flank steak, and extra lean ground beef. Also, pay attention to portion size. Three
ounces of meat or poultry is the size of a deck of cards.
Myth #14: "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 non-vegetarians.
They also tend to have lower body weights relative to their heights than non-vegetarians. Choosing a vegetarian eating plan
with a low fat content may be helpful for weight loss. But vegetarians—like non-vegetarians—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 non-vegetarian diets to make sure they are balanced. Nutrients that non-vegetarians
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.
Tip: Choose a vegetarian eating plan that is low in fat and that provides all of the nutrients your body needs. Food and beverage
sources of nutrients that may be lacking in a vegetarian diet are listed below.
Ready to make it Happen Now?
Most people eventually reach a point where they are fed up with the ‘let’s see what happens weight loss
strategy’.
When they reach this point, they contact me. I am the author of the book ‘Fitness Cybernetics:
How to Create Your Dream Body and Life Using the Law of Attraction’, founder of BootCampFX, the 30-minute fitness and
fat loss bootcamp, and have years of experience helping people just like you reach their body and life goals.
I
can set you up on one of my fitness programs and put you on the path to fitness success.
E-mail me at: CurtisLudlow@mac.com or call 714-414-9942 for more information.
Create health!
Curtis Ludlow
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