7 Biggest Diet Myths | Live Science
When it comes to dieting and weight loss, it’s tempting to look for a quick and easy way to shed pounds fast. Diet myths abound, especially on the internet. It can be difficult to discern which have solid evidence behind them and which are just wishful thinking.
Our guide to the biggest diet myths separates truth from fiction and gives you the evidence behind these fads. We looked at the research and spoke to a licensed nutritionist to uncover the truth behind eating trends, exercise myths, and restricted dieting.
Also check out our guide Diet tricks that really workfrom planning meals to lowering your stress levels as well as best protein powder to add to shakes and smoothies and keep you fuller for longer.
1. “Low-fat foods lead to lean bodies”
Many people think that opting for low-fat versions of their favorite foods can help them lose weight. A study published in Clinical Nutrition (opens in new tab) found that low-fat diets have been linked to health problems such as metabolic syndrome, a condition that can cause diabetes, obesity and high blood pressure. Many foods that are labeled as low-fat are still high in fat, such as: B. Mayonnaise. Others may have some of their fat replaced with sugar or salt.
We all need some fat in our diet as it helps us absorb vitamins. “Fat often gets a bad rap because it provides you with more than twice the energy of protein or carbohydrates — nine calories per gram versus four calories per gram,” says Dr. Richard Allison, Registered Dietitian at Herbalife Nutrition (opens in new tab). “However, fat is an essential nutrient that is fundamental to a number of processes in the body and should be part of a balanced diet.”
That Center for Disease Control and Prevention (opens in new tab) recommends checking nutrition labels to look for foods that contain healthy fats, such as monounsaturated fats and polyunsaturated fats, and to avoid products that contain unhealthy fats, such as saturated fats and trans fats.
2. “Grazing Can Boost Metabolism and Help You Lose Weight”
Proponents of browsing, which involves eating several small meals a day instead of three large meals, say it can help control blood sugar and aid weight loss.
However, studies (opens in new tab) in patients who had undergone bariatric surgery found that grazing behavior was associated with long-term weight gain. A 2021 systematic review (opens in new tab) also suggested that grazing was associated with loss of control over eating, as well as possible eating disorders.
in the 2021 (opens in new tab)Researchers found that grazers consumed an average of 250-260 extra calories each day and tended to indulge in foods higher in sugar or saturated fat.
“Small, frequent meals won’t boost your metabolism,” says Dr. allison “Your daily calorie and macronutrient intake is far more important than how often you eat.”
3. “You can eat whatever you want as long as you exercise”
It’s true that to lose weight you need to burn more calories than you take in. And exercise can be an effective way to burn off those calories.
However, just eating whatever you want in hopes you’ll burn it off at the gym or on the track isn’t a healthy way to live. It also doesn’t take into account the fact that junk food and sugary snacks can increase your risk of heart disease, tooth decay, and tooth decay Type 2 diabetes.
Eat a diet rich in fruits and vegetables, lean meats, and complex carbohydrates will give you the energy you need for your workouts and establish long-term healthy eating habits that improve your overall health.
“You need the right fuel for your body, and poor nutrition will prevent you from reaching your goals no matter how long or hard you train,” says Dr. allison “In addition, the stores used up during exercise must be replenished, ideally with protein and carbohydrates, not to mention vitamins and minerals.”
4. “Carbohydrates make you fat”
Carbohydrates, in the right amounts and as part of a balanced diet, do not lead to weight gain. They also play an important role in the body, helping it convert carbohydrates into glucose, which gives you the energy you need every day.
Just like with fats, the type and amount of carbohydrates are important. Refined, processed carbs like white bread, pasta, and rice can quickly spike glucose levels, leading to an inevitable crash in energy levels and a craving for more carbs. While high-fiber whole grain carbs or high-protein, legume-based carbs release energy more slowly and make you feel fuller for longer.
dr Allison suggests a simple rule to remember when it comes to carbs: “I never advocate a low-carb diet, but for most people, it’s good advice to avoid simple sugars, like sugary snacks.”
5. “You can’t have treats while on a diet”
“Snacks aren’t a bad thing as long as they’re healthy snacks, but there are healthy snacks and snacks to minimize or avoid,” says Dr. allison “High-protein foods will fill you up more than a sugary snack, so think carefully about your snack choices.”
The evidence is correct. A Study 2021 (opens in new tab) found that people who chose a high-protein, healthy, high-fat snack made from mixed tree nuts, as opposed to a high-carb pretzel snack, found that people felt happier afterwards. They also had a lower heart rate.
That Academy of Nutrition and Dietetics (opens in new tab) has some great healthy options for treats and snacks that can satisfy cravings without being loaded with fat and sugar. Add fruit to non-fat yogurt, make your own trail mix, or add a little shredded cheese to homemade popcorn for a savory twist. Also try these 14 ways to eat more vegetables for breakfast to spice up your meals.
6. “Certain foods and supplements help you burn fat”
It may be tempting to think that you can take a supplement every day to lose weight. However, the research simply does not support this.
A 2021 systematic review and meta-analysis published in Food and health (opens in new tab) Journal examined the effectiveness of fat-burning supplements in 21 studies. The authors found no evidence in any of the studies that fat-burning supplements were more effective than exercise or a combination of diet and exercise for losing weight.
While there is no magic pill or food to burn fat, there are certain foods that can help you last longer without consuming unnecessary extra calories. “No particular food promotes fat burning,” says Dr. allison “However, certain types of foods that are high in protein and fiber increase feelings of fullness. It helps with cravings and the urge to overeat.”
7. “Limiting Gluten Promotes Weight Loss”
Going gluten-free to lose weight has gained popularity in recent years. like dr As Allison points out, however, there isn’t good evidence that cutting out gluten leads to weight loss.
For many people, cutting out gluten leads to a naturally healthier diet with fewer processed foods and sugary treats and more fruits and vegetables. However, that doesn’t mean gluten is the culprit when it comes to weight gain.
In fact, many processed gluten-free snacks, treats, and convenience foods can be loaded with other unhealthy ingredients, such as: B. a high sugar and fat content. Not understanding which foods contain gluten can also mean that your diet is less balanced, especially if you tend to avoid all carbohydrates in hopes of avoiding gluten.
If you prefer to follow a gluten free diet because it seems like a healthy alternative, you should definitely include it Cereals that are gluten free like buckwheat, quinoa and rice to ensure you’re getting the carbs you need.
This article is for informational purposes only and is not intended to provide medical advice.
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