Myth – The best and most effective diets help you lose weight quickly

Fact - Researchers from Tufts University observed overweight or obese individuals on some popular diet plans like Atkins, Ornish, Weight Watchers and Zone diet – after one year, most people who followed their diet plan closely lost weight no matter which diet they were on. The study concluded that in the short-term all four diets worked equally well. Long-term, however, there appeared to be very little difference in success rates.

Myth - Treats are a “no, no” on a diet

Fact - Cutting out treat foods completely may leave you feeling deprived and can lead to intense cravings and binge eating later in the day. This can be very de-motivating. So best to plan the occasional indulgence without feeling guilty, and stick to planned balanced diet the rest of the time.

Myth - Green tea can help me lose weight

Fact - It is believed that green tea boosts metabolic rate, and therefore speeds up the fat burning process and stimulates weight loss. However, the effect is so small it is unlikely to lead to any noticeable weight loss. So if you enjoy drinking green tea, by all means continue, as drunk without milk or sugar is a healthy beverage, but don’t rely on this to achieve your weight loss goals.

Myth - Detox diets are essential for weight loss

Fact - Excess weight is due to deposition of fat and not because of build up of toxins. A range of detox diets exist – some recommend a water fast through the day, whilst some recommend just fruit or vegetable juices and others allow only specific foods. As most detox diets are very low in calories, following such a diet for a few days will result in loss of the body’s water and associated glycogen stores, as well as breakdown of some fat deposits. This can be highly motivating in the early stages of weight loss. However, be prepared for weight loss to slow or even reverse, when you stop following a detox plan, as the body will work to restore its important glycogen stores- which are natural and healthy part of body composition.

Myth - Use fat binders and no need to limit what you eat

Fact - Fat binders work by chemically linking to fats in the diet and thus preventing their digestion and absorption by the body. Some fat binders have been approved by the U.S FDA but trials of such products indicate they will only aid weight loss if dietary fat intake is very high. Also, use of fat binders is not advisable for more than 6 months, as they can impede the absorption of the fat-soluble vitamins (A, D, E, K) and essential fatty acids. Some dieters have also experienced unpleasant side effects such as loose and/or oily stools, constipation, and increased flatulence (gas).

Myth - Fat metabolizers really work

Fact - Fat metabolizers or fat burners are a group of over-the-counter diet pills with active ingredients that theoretically raise metabolism and help burn body fat. Despite extravagant claims, there is really no clinical evidence that these fat metabolizers do work. Furthermore, there are serious concerns about the health risks associated ephedra, an ingredient found in some of these products. Ephedra has been linked to high blood pressure, severe headaches, heart rate abnormalities, seizures, heart attacks and even deaths in some susceptible individuals.

Myth - Cabbage and grapefruit can burn body fat

Fact - No food can burn fat. Some foods like caffeine do increase metabolic rate (the rate at which your body uses calories) for a short time, but it is not enough to cause noticeable weight loss. The best way to lose weight is to eat less and exercise more.

Myth - High-protein / low-carbohydrate diets are a healthy way to lose weight.

Fact - A high-protein / low-carbohydrate diet includes generous amounts of beef, pork, chicken, eggs and butter and limits carbohydrate-rich foods (like grains, beans, fruits, breads, rice, potatoes, pastas and starchy vegetables). These diets are based on the theory that when you lower carbohydrate intake, the body burns its reserves of stored carbohydrate (glycogen) and fat for energy. Proponents of this diet claim it can help weight loss, improve blood glucose levels and can help in prevention of heart disease.
In reality, this type of diet has many disadvantages. Firstly, you lose quite a lot of weight because of water loss, and this can dehydrate you and make you feel lethargic and weak. Secondly, ketones that build up in the bloodstream suppress appetite, but cause dehydration, headaches, nausea, tiredness, weakness and bad breath. Thirdly, as the diet limits intake of whole grains, fruits and vegetables, you will be more likely to lack key nutrients like B vitamins, phytochemicals and dietary fibre that can protect you from chronic diseases. There are also concerns over the long-term effect of these diets on the build-up of fatty deposits in blood vessels, uric acid levels which increase likelihood of developing gout, and the effect on calcium stores in bone.
Most importantly of all, all the studies completed so far, find these diets do not help individuals to change their long-term eating habits, and so most commonly, weight is re-gained once old eating habits resume.

Myth - High protein / low carbohydrate diets increase risk of heart disease

Fact – We don’t really know. Many high-protein foods such as meat, milk and eggs, are rich in fat (especially saturated fat) and cholesterol and thus may increase the risk of heart disease. Plus, a low carbohydrate diet that limits the intake of whole grains, fruits and vegetables may leave you deficient in disease-fighting antioxidant phytochemicals and fibre that can protect you from heart disease. For these reasons, there are concerns that a high protein, low-carbohydrate diet may increase risk of heart disease. However, if the low fat options are selected, such as, fish, lean red meat, poultry without skin and fat, lentils, beans and low-fat dairy products and some grains, fruits and vegetables are included in the diet daily, most experts are now beginning to believe the risk of heart disease may not be increased.

Myth - Carbohydrates are fattening

Fact – Despite all the very scientific theories about carbohydrates and insulin levels, used to support this claim there really is no established scientific evidence to support the claim that carbohydrates are fattening. Carbohydrates provide approximately 4 kilocalories per gramme, similar to protein (3.75 kilocalories per gramme), and half the energy value of fats (9 kilocalroies per gramme). You can therefore continue to enjoy carbs whilst on a weight loss diet, but remember to choose the carbs wisely - soupy noodles instead of fried ones, plain white rice instead of fried or biryani rice and breads with less spreads for instance, and don’t forget to eat all foods, including carbohydrates, in moderation.

Myth - Only low-fat foods should be consumed for weight loss

Fact - As fat is a calorie-dense nutrient (each gram provides about 9 kilocalories), it is advisable to consume less fat for weight loss. But, opting for low-fat foods is not the answer to weight loss, as extra sugar, flour or starch may be added to these foods to improve flavor and texture after fat is removed and these ingredients can add back calories. It’s best therefore, to check food labels carefully and choose only those foods that provide less calories per serving.