9 diet myths
July 24th, 2009 by Barb
The American Council on Exercise doesn’t just deal with exercise—it also addresses diet and nutrition. And, as it notes, “nutrition is one of those fields that is inundated with quacks who will try to sell you the latest secret to weight loss.” So the ACE has compiled a list of common diet myths in the hope of debunking them.
1) Eating late at night will cause you to gain weight.
Eating at any particular time of day will not make you put on more weight than is normal for what you eat and your activity. Weight gain occurs when you consume more calories than you burn, whether in the middle of the day, the morning or at night. But people who eat a lot late at night tend to consume more calorie-dense foods and thus eat more calories—which can cause weight gain.
2) You should eat each food group separately for optimal digestion.
Although carbs, protein and fat are all digested by different mechanisms, the mechanisms can all work simultaneously. And few foods are purely carbs, purely protein or purely fat—it doesn’t make sense that you can’t mix them.
3) Low-carb/high-protein/no-fat diets are optimal for weight reduction.
A study published earlier this year in the New England Journal of Medicine concluded that the proper emphasis is on calories and “any type of diet, when taught for the purpose of weight loss with enthusiasm and persistence, can be effective.” The Dietary Guidelines for Americans recommend that 20 to 35 percent of dietary calories come from fat, 10 to 35 percent from protein and 45 to 65 percent from carbs. All of these macronutrients, as well as micronutrients (vitamins and minerals) are essential in the proper amounts for optimal health.
4) You should avoid carbs because they’re bad for your health and cause weight gain.
The proportion of macronutrients—carbs, fat and protein—consumed is not as important as the total caloric intake versus caloric expenditure. However, foods rich in fiber and protein tend to be the most filling, which in theory would lead to a reduced intake of food and calories compared to high-fat foods and low-fiber carbohydrates. From a heart-health perspective, the healthiest overall meal plan appears to be a Mediterranean-type eating plan.
5) Skipping meals is a good way to lose weight.
When you skip a meal, your eating pattern changes, and you tend to overeat—which will likely lead to weight gain.
6) The number of meals eaten each day has a significant impact on weight management.
Weight control is achieved by balancing the number of calories consumed with the number burned, so it doesn’t matter if the calories come in three large meals or five or six smaller ones. Of course, some people find that they can better control their intake one way or the other. In the end, it’s a matter of preference.
7) Grapefruit will speed up your metabolism.
Unfortunately, there is no magic bullet for weight loss. No food will help you burn more calories. The only way to speed up your metabolism is to exercise and build muscle.
8) Rapid weight loss can be maintained.
When you lose a lot of weight quickly, much of the loss is water and lean tissue. As soon as you stop the diet and resume eating normally, you’ll gain the weight back—and probably more.
9) You must stop eating your favorite foods to lose weight.
The best to accomplish and maintain weight loss is to make permanent lifestyle changes, including a healthful eating plan and ample physical activity. And a healthy lifestyle allows for all foods in moderation.
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