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Ephedra Free
Five Common Diet Myths Exposed
Every time a new fad diet comes out, people jump on the bandwagon believing that this one will be the one that actually works. We desperately want it to be true.
With two-thirds of adults in the U.S. overweight, including one-third who are clinically obese, the status quo clearly isn’t working. These statistics are double the numbers from 30 years ago. Even so, people continue to spend more than $40 billion on diet-related products and quick-fixes every year.
This is money poorly spent because these fad diets don’t work. Americans remain overweight and obese.
Don’t believe the lies. Here are some of the common diet myths, and the facts you need to know.
Diet Myth 1: You can lose weight permanently through fad diets.
Fact: Although fad diets usually promise fast and easy weight loss, they are not a good way to lose weight or keep it off. They require either that you eat only certain foods, or that you avoid many types of food. You may actually lose weight at first. But these diets are difficult to follow because of the limitations, and most people quickly tire of them. Once the diet ends, any weight lost is usually gained right back.
A problem with fad diets is that they are often unhealthy. If they don’t provide the essential vitamins and nutrients your body needs, they will harm you more than help you. It isn’t healthy to lose weight too quickly either. More than 3 pounds per week can increase your risk for developing an abnormal heart rhythm which can be fatal. It can also increase your chances of getting gallstones.
Tip: The best way to lose weight, and keep it off, is to lose to 2 pounds per week. This is most easily achieved by eating healthy foods, using portion control, and exercising regularly. These healthy lifestyle changes may also lower your risk for other potential illnesses, including type 2 diabetes, high blood pressure, and heart disease.
Diet myth 2: Herbal remedies and products labeled “natural” are safe and valuable products for weight-loss.
Fact: The words “natural” and “herbal” are not regulated so they do not necessarily mean that a product is safe. Rarely are these claims supported by scientific testing. For example, ephedra has been a popular ingredient found in some herbal products, and it is now banned by the U.S. government due to the serious health issues it has caused. Companies have replaced ephedra in some products, but that doesn’t mean the new ingredients are necessarily safe.
Tip: Talk with your health care provider before using any weight-loss product, including herbal and natural diet products.
Diet Myth 3: High protein/low carbohydrate diets are safe and effective.
Fact: There isn’t enough scientific research to know for sure what the long-term health effects of this type of diet are. Yet, we do know that getting the bulk of your daily calorie intake from high protein foods such as meat, cheese, and eggs, will not provide you with a balanced diet. Consuming an abundance of fat and cholesterol are known to raise your risk of heart disease and other illnesses.
Your body needs carbohydrates. A lack of them can lead to ketosis, the build-up of partially broken-down fats. There are illnesses associated with not enough carbohydrates in a diet, such as gout (a painful swelling of joints,) and a risk of kidney stones. It is especially important that pregnant women and people with kidney disease and diabetes include carbohydrates in their diet.
Tip: Short-term weight loss on a high protein/low carbohydrate diet can be dangerous. Naturally, a limited low calorie diet will help you lose weight, yet with few choices, dieters get bored from eating the same limited menu. Instead, it’s much healthier to eat a well-balanced diet and more interesting to have many choices of reduced calorie foods. Using a portion plate can help you learn portion control, which is the key to eating a variety of foods and staying healthy while losing weight.
Diet Myth 4: Starches are fattening and should be avoided when dieting.
Fact: Many high starch foods, like rice, pasta, beans and fruits, are low in fat and calories. They become a problem when eaten in large quantities or with high-fat toppings like butter or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important energy source for your body.
Tip: A healthy eating plan (1) emphasizes fruits, vegetables, whole grains, and low-fat dairy products, (2) includes lean meats, poultry, fish, beans, eggs, and nuts, and (3) is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars.
Diet Myth 5: There are specific foods that are high fat burners, including celery, grapefruit, and cabbage soup, which will aid in weight loss.
Fact: Unfortunately, there aren’t any foods that burn fat. The caffeine found in some foods can increase your metabolism temporarily, but will not cause weight loss.
Tip: Weight loss success comes from increased physical activity and reducing your caloric intake. Using a portion control plate is a great aid to reducing food consumption.
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