Dieting & Nutrition Myths

Mistaken Beliefs About Food That Prevent Weight Loss & Damage Health

Feb 27, 2008

There are a number of common myths about dieting and nutrition that can prevent permanent weight loss and cause serious health problems.

Many people are destroying their chances for successful weight loss and damaging their health due to faulty beliefs about dieting and nutrition. This article debunks five popular myths about food and weight loss.

High-Protein, Low-Carbohydrate Diets

Many assume that the best way to lose weight is to go on a high-protein, low-carbohydrate diet.. But people who choose high-protein, low-carbohydrate diets are more likely to eat foods that are higher in cholesterol and fat, which increases the risk for a number of conditions, including heart disease, high blood pressure, bone mineral loss, gout and constipation. Additionally, low-carbohydrate diets usually contain insufficient vegetables, fruits and whole grains. Pregnant women and those with kidney disease or diabetes are at particularly high risk for problems related to high-protein, low-carbohydrate diets.

According to both the Canadian Health Network and Dieticians of Canada, low-carbohydrate diets do cause short-term weight loss, but dieters tend to gain the weight back again. A comparative study of popular diets including Weight Watchers, the Atkins diet, the South Beach diet, the Zone diet, the New Glucose Revolution Plan and the Ornish Plan found that diets high in complex carbohydrates and fiber (whole grain bread, whole wheat pasta, brown rice, high-fiber cereals, beans, fruits, legumes, potatoes, etc.) are better for long-term, healthy weight loss than low-carbohydrate diets. Also, when the same number of calories is ingested each day, there is no difference even in short-term weight loss between low-carbohydrate and high-carbohydrate diets.

Starches

There is a common misconception that dieters should avoid all starches. However, there are a number of high-starch foods that are low in calories and fat, including potatoes, yams, beans, fruits, rice and certain breads. The reason these foods are thought to be fattening is that people tend to eat large portions and add toppings such as sour cream, butter and mayonnaise, which are very high in fat. Dieters can eat smaller portions of starches flavored with herbs, spices and other low-fat toppings and still lose weight.

Fat-Burning Foods

Although some people believe that eating celery, grapefruit or kelp will cause their bodies to burn more fat, the only thing that can actually speed the metabolism (briefly) is caffeine, but it is not advisable to ingest large quantities. Consuming green or black tea may cause people to burn a few extra calories each day, but not enough to make a significant difference unless other dietary changes are made. To lose weight more quickly, the Better Health Channel suggests eating foods high in dietary fiber such as beans, lentils, peas and peanuts, which create a feeling of fullness after eating a relatively small portion, thus preventing overeating.

Fat-Free Foods

Many assume that fat-free equals calorie-free. However, although some fat-free foods have fewer calories, others have the same or even more than their high-fat counterparts because the company that produces them may add flour, sugar or other high-calorie ingredients that reproduce flavor and texture that is lost when the fat is removed.

Diary Products

It is commonly believed that dieters should avoid all dairy products, but low-fat milk, yogurt and cheese are just as nutritious as their high-fat counterparts, providing protein, calcium and vitamin D. These nutrients can also be obtained through fortified juices, cereals and soy beverages.

Further Information

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