Diet myths and facts


Definition

A diet myth is advice that becomes popular without facts to back it up. When it comes to weight loss, many popular beliefs are myths and others are only partly true. Here are some facts to help you sort through what you hear.

MYTH? Cut back on carbs to lose weight.

FACT: Carbohydrates come in different forms: simple and complex. Simple carbs found in foods like cookies and candy lack vitamins, minerals, and fiber. Cutting back on these sweets is a great way to eat healthier and possibly lose weight. Foods with complex carbs like whole-wheat bread, beans, and fruit, have lots of nutrients that are good for you.

MYTH? If the label says "no-fat" or "low-fat," you can eat all you want and not gain weight.

FACT: Many low-fat or no-fat foods have added sugar, starch, or salt to make up for the reduction in fat. These "wonder" foods often have just as many calories, or more, than the regular version.

MYTH? Skipping breakfast makes you gain weight.

FACT: Eating a healthy breakfast can help you manage your hunger later in the day and help you to say "No thanks" to unhealthy snacks. No scientific studies have shown that skipping the morning meal leads directly to weight gain.

MYTH? Eating at night will make you gain weight.

FACT: People who eat late at night do tend to put on extra weight. One possible reason is that late-night eaters tend to choose high-calorie treats. Some people who snack after dinner do not sleep well, which can lead to unhealthy cravings the next day.

MYTH? You cannot be overweight and healthy.

FACT: There are some people who are overweight with healthy blood pressure, cholesterol, and blood sugar levels. For most people, excess weight increases the risk for heart disease and diabetes. The longer you are overweight, the more your risk of developing disease increases.

MYTH? Fasting can help you lose weight quickly.

FACT: Fasting is not healthy if you go hungry all day and cap it off with a huge meal that replaces all the calories you skipped earlier. Compared to people who lose fat by eating fewer calories, people who fast lose more muscle than fat.

MYTH? You have to set modest goals if you want to lose weight.

FACT: In theory, it makes sense that if you set ambitious goals and do not reach them, you might give up. However, some people actually lose more weight when they set goals that make them push themselves.

MYTH? Slow weight loss is the only way to lose weight and keep it off.

FACT: While it is true that many people who lose a lot of weight in a short time gain it all back, this is not true for everyone. Some people with overweight are more successful when they lose weight quickly, for instance, going from 300 to 250 pounds (135 to 112 kilograms) in less than a year.

Alternative Names

Obesity - diet myths and facts; Overweight - diet myths and fact; Weight-loss diet myths and facts

References

Dawson RS. The truth about obesity, exercise, and nutrition. Pediatr Ann. 2018;47(11):e427-e430. PMID: 30423183 pubmed.ncbi.nlm.nih.gov/30423183/.

National Institute of Diabetes and Digestive and Kidney Diseases. Some myths about nutrition & physical activity. www.niddk.nih.gov/health-information/weight-management/myths-nutrition-physical-activity. Updated April 2017. Accessed May 16, 2024.


Review Date: 5/14/2024
Reviewed By: Stefania Manetti, RDN, CDCES, RYT200, My Vita Sana LLC - Nourish and heal through food, San Jose, CA. Review provided by VeriMed Healthcare Network. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.
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