Debunking Weight Loss Myths!

By: Nikki Nies

“Magic pills” and “detoxification systems” that promise instant weight loss have been around for years.  In the 21st century, the market continues to meet the demand of the such products, yet many of these so called products do not provide the advertised weight loss.

While the bombardment of which products can be overwhelming, be careful what you shell out money for.  The table I’ve created below provides examples of weight loss claims that have not been found efficacious with using such products.

Instead, diet and regular bouts of exercise are the still proven tried and trued method of losing and maintaining weight loss.

If I skip meals, I’ll lose weight quicker	Can lead to becoming overly hungry → overeat at next meal Those that skip breakfast tend to be heavier than those that consume at least 3 meals/day o   Quick breakfast options: whole wheat toast with fruit spread or oatmeal with low fat yogurt and berries
Fad diets will help me lose weight and keep it off	Often promise quick fixes with food restrictions and/or avoidance of food groups/types of food Hard to follow May not provide all nutrients one needs Being on a diet of fewer than 800 calories a day for a long time may lead to serious heart problems. Losing >3#/wk can increase risk of developing gallstones o   Safe wt loss: 0.5-2#/wk
Carbs are fattening. I should limit.	Carbs are body’s main source of energy Limit simple, not complex! o   Simple: candy, cake, cookies, sugar sweetened desserts/drinks and alcohol o   Complex: fruits, vegetables, whole grains Opt for brown rice, whole-wheat bread, cereal, and pasta
“Low fat” and “Fat free”=0 Calories	Low fat and fat free products have calories, but may be less than full fat Many processed foods have the same amount of calories whether low fat or full fat Processed foods that state they’re low fat/fat free may have added flour, salt, starch, or sugar to improve flavor and texture after fat is removed, which contain added calories
When dieting, one can’t eat fast food!	Yes, fast food can be bad for you Opt for: o   Avoid “value” combo meals as more calories than you need in one meal. o   Choose fresh fruit or nonfat yogurt for dessert o   Limit use of high fat/calorie toppings i. e. bacon, cheese, reg mayo, salad dressing o   Pick steamed or baked items over fried o   Sip on water or fat-free milk instead of soda o   Choose soft instead of hard tacos
Snacking is always a bad idea!	In between meal snacking can prevent overeating at meals Can benefit from 5 small meals a day Great choice: nuts, low fat cheese, yogurt or an apple
Eating healthy costs more!	Canned and frozen fruits and veggies can provide same nutrients as fresh at a lower cost Great sources of protein: tuna, lentils, beans and peas In the end, health care costs will be less expensive!

What weight loss claims have you encountered that isn’t listed in the table? Have any specific questions regarding weight loss claims you’ve heard that you’re not sure about? Ask away!

Sources:

http://win.niddk.nih.gov/publications/myths.htm

http://abcnews.go.com/Health/weight-loss-myths-debunked/story?id=19548576

http://www.cnn.com/2013/08/01/health/wrong-weight-loss-myths/

http://www.active.com/nutrition/articles/6-weight-loss-myths-debunked%5B/embed%5D