Our guide to the biggest diet myths debunks the myths and provides the actual data behind these well-known dieting fads.
It’s tempting to look for a quick and simple solution to shed pounds quickly when it comes to dieting and weight loss. There are many diet clichés, especially online. It might be challenging to tell which ones are supported by substantial evidence and which ones are only wishful thinking.
In this guide to the biggest diet myths, we separate reality from fiction and provide you with the supporting data for these fads. To learn the truth about food fads, fitness fallacies, and restrictive diets, we studied the literature and spoke with a qualified nutritionist.
Check out our guide to weight loss tips that actually work, including how to plan meals, reduce stress, and choose the best protein powder to add to shakes and smoothies to help you feel filled for longer.
1. “Low-Fat Foods Ensure Low-Fat Body Conditions”
Many people believe that choosing low-fat versions of their favorite foods will aid in weight loss. The metabolic syndrome, a disease that can result in diabetes, obesity, and hypertension, has been related to low-fat diets, according to a study published in Clinical Nutrition. Many goods with low-fat labels still contain a lot of fat, like mayonnaise. Others might substitute salt or sugar for some of their fat.
We all need fat in our diets because it aids in the absorption of vitamins. According to Dr. Richard Allison, a qualified nutritionist with Herbalife Nutrition. Fat typically has a poor name since it supplies you with more than double the energy of protein or carbohydrates — nine calories per gram compared to four calories per gram. Fat, however, is an important nutrient, crucial in a variety of bodily processes, and should make up part of a balanced diet.
Reading nutritional labels can help you find foods that are high in healthy fats like monounsaturated and polyunsaturated fats while avoiding those that are high in bad fats like saturated and trans fats.
2. “Grazing Can Boost Your Metabolism And Aid In Weight Loss”
Those who advocate grazing, or eating multiple little meals throughout the day rather than three large ones, claim that it can assist to regulate blood sugar and promote weight loss.
Studies on individuals who had bariatric surgery, however, discovered a long-term relationship between grazing habit and weight increase. A systematic research published in 2021 claimed that grazing was connected to both prospective eating disorders and losing control of one’s appetite.
Researchers discovered that grazers consumed an additional 250–260 calories daily on average and favored items with greater sugar or saturated fat contents.
Dr. Allison claims that eating small, frequent meals will not increase your metabolism. How often you eat is significantly less important than your daily calorie and macronutrient intake.
3. “As Long As You Exercise You May Eat Whatever You Want”
It is true that you must expend more calories than you consume in order to lose weight. And burning those calories through exercise can be very successful.
However, it is not a healthy way of life to just eat anything you want in the hopes that you would burn it all off at the track or gym. Additionally, it ignores the fact that junk food and sugary snacks might raise one’s chance of developing type 2 diabetes, tooth decay, and heart disease.
You’ll have the energy you need for your workouts if you choose a diet heavy in fruits, vegetables, lean meats, and complex carbohydrates. You’ll also establish long-term healthy eating habits that will enhance your general health.
No matter how long or how hard you workout, you still need to provide your body the correct nourishment if you want to reach your goals, according to Dr. Allison. Additionally, you must refill the energy reserves that were used during exercise. Protein and carbohydrates are good, but don’t forget to also consume vitamins and minerals.
4. “Carbs Make You Fat”
When consumed in moderation and as part of a healthy diet, carbohydrates do not cause weight gain. They also serve a significant role in the body, assisting in the conversion of carbohydrates into glucose, which provides you with the daily energy you require.
The kind and amount of carbs matter, just like with fats. White bread, pasta, and rice are examples of refined, processed carbohydrates that can boost glucose levels quickly, leading to an eventual energy crash and a hunger for more carbohydrates. While the protein- and fiber-rich carbohydrates found in legumes and healthy grains release energy more gradually and keep you feeling fuller for longer.
When it comes to carbohydrates, Dr. Allison offers one straightforward rule to keep in mind. He never advises a low carbohydrate diet but, for most people, limiting simple sweets, such sugary snacks, is a helpful piece of advice.
5. “When On A Diet, Treats Are Not Permitted”
There are good snacks and snacks to minimize or avoid, but snacking isn’t necessarily a negative thing as long as it’s done in a healthy way, according to Dr. Allison. High protein foods fill you up more than sugary snacks, so choose your snacks wisely.
It is supported by the evidence. According to a 2021 study on snacking, those who chose a mixed nut snack high in protein and healthy fats felt more pleased afterward than those who chose a pretzel snack high in carbohydrates. Their heart rates were also lower.
So, make your own trail mix, add fruit to fat-free yogurt, or season homemade popcorn with a little grated cheese for a savory twist.
6. “Some Meals And Supplements Aid In Fat Burning”
The idea that you may take a pill daily and lose weight may be alluring. The research, however, flatly contradicts this.
The effectiveness of fat-burning supplements was examined across 21 research in a systematic review and meta-analysis published in the Nutrition and Health journal in 2021. No study provided evidence to the authors’ knowledge that utilizing exercise or a diet combined with exercise was a more effective way to lose weight than taking fat-burning supplements.
While there isn’t a miracle food or medication to instantly burn fat, there are some items that can provide you the energy you need without packing on extra calories. According to Dr. Allison, no specific food can help boost fat burning. But other foods, particularly those heavy in protein and fiber, will make you feel more satisfied. This will lessen cravings and the urge to eat too much.
7. “Eliminating Gluten Will Accelerate Weight Loss”
Recent years have seen an increase in the popularity of cutting off gluten to lose weight. But as Dr. Allison notes, there isn’t any solid proof that cutting out gluten in particular causes weight reduction.
For many people, cutting out gluten leads to a naturally healthier diet that includes more fruits and vegetables and less processed food and sweets. However, this does not imply that gluten is to blame for weight gain.
In fact, a lot of prepared meals, snacks, and sweets that are gluten-free in the processing stage can contain unhealthy elements including lots of sugar and fat. Lack of knowledge about gluten can also result in an unbalanced diet, particularly if you tend to avoid all carbohydrates in an effort to stay gluten-free.
Be sure to incorporate gluten-free grains like buckwheat, quinoa, and rice if you wish to follow a gluten-free diet because it appears like a healthy alternative to receive the necessary carbohydrates.