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Weight-loss and Nutrition Myths
How Much Do You Know?
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Myth: Fad diets work for
permanent
weight loss.
Fact: Fad diets are not the best way to lose weight and keep it off. Fad
diets often promise quick weight loss or tell you to cut certain foods
out of your diet. You may lose weight at first on one of these diets.
But diets that strictly limit calories or food choices are hard to
follow. Most people quickly get tired of them and regain any lost
weight.
Fad
diets may be unhealthy because they may not provide all of the
nutrients your body needs. Also, losing weight at a very rapid rate
(more than 3 pounds a week after the first couple of weeks) may
increase your risk for developing gallstones (clusters of solid
material in the gallbladder that can be painful). Diets that provide
less than 800 calories per day also could result in heart rhythm
abnormalities, which can be fatal.
Tip: Research suggests that losing 1/2 to 2 pounds a week by making healthy
food choices, eating moderate portions, and building physical activity
into your daily life is the best way to lose weight and keep it off. By
adopting healthy eating and physical activity habits, you may also
lower your risk for developing type 2 diabetes, heart disease, and high
blood pressure.
“Lose
30 pounds in 30 days!”
“Eat
as much as you want and still lose weight!”
“Try
the thigh buster and lose inches fast!”
And so on, and so on. With so many products and weight-loss theories
out there, it is easy to get confused.
The information in this fact sheet may help clear up confusion about
weight loss, nutrition, and physical activity. It may also help you
make healthy changes in your eating and physical activity habits. If
you have questions
not answered here, or if you want to lose weight, talk to your health
care provider. A registered dietitian or other qualified health
professional can give you advice on how to follow a healthy eating
plan, lose weight safely, and keep the weight off. |
Myth:
High-protein/low-carbohydrate
diets are a healthy way to lose weight.
Fact: The long-term health effects of a high-protein/low-carbohydrate diet
are unknown. But getting most of your daily calories from high-protein
foods like meat, eggs, and cheese is not a balanced eating plan. You
may be eating too much fat and cholesterol, which may raise heart
disease risk. You may be eating too few fruits, vegetables, and whole
grains, which may lead to constipation due to lack of dietary fiber.
Following a high-protein/low-carbohydrate diet may also make you feel
nauseous, tired, and weak.
Eating fewer than 130
grams of
carbohydrate a day can lead to the buildup of ketones in your blood.
Ketones are partially broken-down fats. A buildup of these in your
blood (called ketosis) can cause your body to produce high levels of
uric acid, which is a risk factor for gout (a painful swelling of the
joints) and kidney stones. Ketosis may be especially risky for pregnant
women and people with diabetes or kidney disease. Be sure to discuss
any changes in your diet with a health care professional, especially if
you have health conditions such as cardiovascular disease, kidney
disease, or type 2 diabetes.
Tip: High-protein/low-carbohydrate diets are often low in calories because
food choices are strictly limited, so they may cause short-term weight
loss. But a reduced-calorie eating plan that includes recommended
amounts of carbohydrate, protein, and fat will also allow you to lose
weight. By following a balanced eating plan, you will not have to stop
eating whole classes of foods, such as whole grains, fruits, and
vegetables—and miss the key nutrients they contain. You may
also find it easier to stick with a diet or eating plan that includes a
greater variety of foods.
Myth: Starches are
fattening and should
be limited when trying to lose weight.
Fact: Many foods high in starch, like bread, rice, pasta, cereals, beans,
fruits, and some vegetables (like potatoes and yams) are low in fat and
calories. They become high in fat and calories when eaten in large
portion sizes or when covered with high-fat toppings like butter, sour
cream, or mayonnaise. Foods high in starch (also called complex
carbohydrates) are an important source of energy for your body.
Tip: A healthy eating plan is one that:
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Emphasizes
fruits, vegetables, whole grains, and fat-free or low-fat milk and milk
products.
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Includes
lean meats, poultry, fish, beans, eggs, and nuts.
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Is
low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars.
For
more specific information about food groups and nutrition values, visit http://www.health.gov/dietaryguidelines.
Myth:
Certain foods, like grapefruit, celery,
or cabbage soup, can burn fat
and make you lose weight.
Fact: No foods can burn fat. Some foods with caffeine may speed up your
metabolism (the way your body uses energy, or calories) for a short
time, but they do not cause weight loss.
Tip: The best way to
lose weight is to cut back on the number of calories
you eat and be more physically active.
Myth:
Natural or herbal
weight-loss
products are safe and effective.
Fact: A weight-loss product that claims to be “natural” or “herbal” is not necessarily safe. These products are not usually scientifically
tested to prove that they are safe or that they work. For example,
herbal products containing ephedra (now banned by the U.S. Government)
have caused serious health problems and even death. Newer products that
claim to be ephedra-free are not necessarily danger-free, because they
may contain ingredients similar to ephedra.
Tip: Talk with your
health care provider before using any weight-loss
product. Some natural or herbal weight-loss products can be harmful.
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Myth: “I
can lose weight while eating whatever I want.”
Fact: To lose weight, you need to use more calories than you eat. It is
possible to eat any kind of food you want and lose weight. You need to
limit the number of calories you eat every day and/or increase your
daily physical activity. Portion control is the key. Try eating smaller
amounts of food and choosing foods that are low in calories.
Tip: When trying to lose weight, you can still eat your favorite
foods—as long as you pay attention to the total
number of calories that
you eat.
Myth: Low-fat or fat-free
means no
calories.
Fact: A low-fat or fat-free food is often lower in calories than the same size portion of the full-fat
product. But many processed low-fat or fat-free foods have just as many
calories as the full-fat versions of the same foods—or
even more calories. They may contain added sugar, flour, or starch thickeners to
improve flavor and texture after fat is removed. These ingredients add
calories.
Tip: Read the Nutrition Facts on a food package to find out how many
calories are in a serving. Check the serving size too—it may
be less than you are used to eating. For more information about reading
food labels, visit the U.S. Food and Drug Administration online at http://www.fda.gov/Food/default.htm.
Myth: Fast foods are
always an unhealthy
choice and you should not eat them when dieting.
Fact: Fast foods can be part of a healthy weight-loss program with a little
bit of know-how.
Tip: Avoid supersized combo meals, or split one with a friend. Sip on water
or fat-free milk instead of soda. Choose salads and grilled foods, like
a grilled chicken breast sandwich or small hamburger. Try a
“fresco”
taco
(with
salsa instead of cheese or sauce) at taco stands. Fried foods, like
french fries and fried chicken, are high in fat and calories, so order
them only once in a while, order a small portion, or split an order
with a friend. Also, use only small amounts of high-fat, high-calorie
toppings, like regular mayonnaise, salad dressings, bacon, and cheese.
Myth: Skipping meals is a
good way to
lose weight.
Fact: Studies show that people who skip breakfast and eat fewer times during
the day tend to be heavier than people who eat a healthy breakfast and
eat four or five times a day. This may be because people who skip meals
tend to feel hungrier later on, and eat more than they normally would.
It may also be that eating many small meals throughout the day helps
people control their appetites.
Tip: Eat small meals throughout the day that include a variety of healthy,
low-fat, low-calorie foods. For more information about healthy eating,
read the Weight-control Information Network brochure Healthy Eating
and Physical Activity Across Your Lifespan: Tips for
Adults.
Myth: Eating after 8 p.m.
causes weight
gain.
Fact: It does not matter what time of day you eat. It is what and how much
you eat and how much physical activity you do during the whole day that
determines whether you gain, lose, or maintain your weight. No matter
when you eat, your body will store extra calories as fat.
Tip: If you want to have a snack before bedtime, think first about how many
calories you have eaten that day. And try to avoid snacking in front of
the TV at night—it may be easier to overeat when you are
distracted by the television.
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Myth: Lifting weights is
not good to do
if you want to lose weight, because it will make you “bulk
up.”
Fact: Lifting weights or doing strengthening activities like push-ups and
crunches on a regular basis can actually help you maintain or lose
weight. These activities can help you build muscle, and muscle burns
more calories than body fat. So if you have more muscle, you burn more
calories—even sitting still. Doing strengthening activities 2
or 3 days a week will not “bulk
you up.” Only
intense strength training, combined with a certain genetic background,
can build very large muscles.
Tip: In addition to doing moderate-intensity physical activity (like walking
2 miles in 30 minutes) on most days of the week, try to do
strengthening activities 2 to 3 days a week. You can lift weights, use
large rubber bands (resistance bands), do push-ups or sit-ups, or do
household or garden tasks that make you lift or dig. Strength training
helps keep your bones strong while building muscle, which can help burn
calories.
For more information
about the benefits
of physical activity and
suggestions on how to be more active, read the 2008
Physical
Activity
Guidelines for Americans,
available
online at http://www.health.gov/PAguidelines.
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Myth:
Nuts are fattening and you should not eat them if you want to lose
weight.
Fact: In small amounts, nuts can be part of a healthy weight-loss program.
Nuts are high in calories and fat. However, most nuts contain healthy
fats that do not clog arteries. Nuts are also good sources of protein,
dietary fiber, and minerals including magnesium and copper.
Tip: Enjoy small portions of nuts. One-half ounce of mixed nuts has about 84
calories.
Myth: Eating red meat is
bad for your
health and makes it harder to lose weight.
Fact: Eating lean meat in small amounts can be part of a healthy weight-loss
plan. Red meat, pork, chicken, and fish contain some cholesterol and
saturated fat (the least healthy kind of fat). They also contain
healthy nutrients like protein, iron, and zinc.
Tip: Choose cuts of meat that are lower in fat and trim all visible fat.
Lower fat meats include pork tenderloin and beef round steak,
tenderloin, sirloin tip, flank steak, and extra lean ground beef. Also,
pay attention to portion size. Three ounces of meat or poultry is the
size of a deck of cards.
Myth: Dairy products are
fattening and
unhealthy.
Fact: Low-fat and fat-free milk, yogurt, and cheese are just as nutritious as
whole-milk dairy products, but they are lower in fat and calories.
Dairy products have many nutrients your body needs. They offer protein
to build muscles and help organs work properly, and calcium to
strengthen bones. Most milk and some yogurt are fortified with vitamin
D to help your body use calcium.
Tip: The Dietary
Guidelines
for Americans, 2010 recommends
consuming 3 cups per day of fat-free/low-fat milk or equivalent milk
products. For more information on these guidelines, visit http://www.health.gov/dietaryguidelines.
If you cannot digest
lactose (the sugar
found in dairy products), choose low-lactose or lactose-free dairy
products, or other foods and beverages that offer calcium and vitamin D
(listed below).
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Calcium: soy-based beverage or tofu made with calcium sulfate; canned salmon;
dark leafy greens like collards or kale
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Vitamin
D: soy-based beverage or cereal (getting
some sunlight on your skin also
gives you a small amount of vitamin D)
Myth: “Going
vegetarian” means you are sure to lose weight and be healthier.
Fact: Research shows that people who follow a vegetarian eating plan, on
average, eat fewer calories and less fat than nonvegetarians. They also
tend to have lower body weights relative to their heights than
nonvegetarians. Choosing a vegetarian eating plan with a low fat
content may be helpful for weight loss. But vegetarians—like
nonvegetarians—can make food choices that contribute to
weight gain, like eating large amounts of high-fat, high-calorie foods
or foods with little or no nutritional value.
Vegetarian diets should be
as carefully
planned as nonvegetarian diets to make sure they are balanced.
Nutrients that nonvegetarians normally get from animal products, but
that are not always found in a vegetarian eating plan, are iron,
calcium, vitamin D, vitamin B12, zinc, and protein.
Tip: Choose a vegetarian eating plan that is low in fat and that provides
all of the nutrients your body needs. Food and beverage sources of
nutrients that may be lacking in a vegetarian diet are listed below.
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Iron: cashews,
spinach, lentils, garbanzo beans, fortified bread or cereal
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Calcium: dairy products, fortified soy-based beverages, tofu made with calcium
sulfate, collard greens, kale, broccoli
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Vitamin
D: fortified foods and beverages
including milk, soy-based beverages, or cereal
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Vitamin
B12: eggs, dairy products,
fortified cereal or soy-based beverages, tempeh, miso (tempeh and miso
are foods made from soybeans)
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Zinc: whole grains (especially the germ and bran of the grain), nuts, tofu,
leafy vegetables (spinach, cabbage, lettuce)
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Protein: eggs, dairy
products, beans, peas, nuts, seeds, tofu, tempeh, soy-based burgers
If you do not know whether
or not to believe a weight-loss or
nutrition claim, check it out! The
Federal Trade Commission has information on deceptive weight-loss
advertising claims. You can find this online at http://www.ftc.gov or call 1-877-FTC-HELP (1-877-382-4357). You can also find out more
about
nutrition and weight loss by talking with a registered dietitian. To
find a registered dietitian in your area, visit the American Dietetic
Association online (http://www.eatright.org )
or call 1-800-877-1600.
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Additional
Reading
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Changing Your
Habits: Steps to Better Health guides readers through steps that can help them determine what
“stage” they are in—how ready they
are—to make healthy lifestyle changes. Once that stage is
determined, strategies on how to make healthy eating and physical
activity changes are offered.
Choosing a Safe
and Successful Weight-loss Program provides a list of things to look for when choosing a safe and
effective weight-loss program, as well as a list of questions to ask
program providers.
Tips to Help You
Get Active offers ideas to beat
some of the environmental, personal, and health-related roadblocks to
making physical activity a part of one’s regular routine.
Weight Loss for
Life discusses the benefits of weight loss and ways to develop healthy
eating and physical activity plans. In addition, the differences
between the two types of formal weight-loss
programs—clinical
and nonclinical—are discussed.
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Weight-control
Information Network
1 WIN Way
Bethesda, MD
20892–3665
Phone: (202) 828–1025
Toll-free phone: 1–877–946–4627
Fax: (202) 828–1028
Email: win@info.niddk.nih.gov
Internet: http://www.win.niddk.nih.gov
The Weight-control
Information
Network (WIN) is a national information service of the National
Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) of the
National Institutes of Health, which is the Federal
Government’s lead agency responsible for biomedical research
on nutrition and obesity. Authorized by Congress (Public Law
103–43),
WIN provides the general public, health professionals, the media, and
Congress with up-to-date, science-based health information on weight
control, obesity, physical activity, and related nutritional issues.
Publications
produced by WIN are reviewed by both NIDDK scientists and outside
experts. This fact sheet was also reviewed by Donna Ryan, M.D.,
F.A.C.P., Associate Executive Director for Clinical Research,
Pennington Biomedical Research Center.
This publication is not copyrighted. WIN encourages users of this fact
sheet to duplicate and distribute as many copies as desired.
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NIH Publication No.
04–4561
March 2009 |
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