Learn the difference between diet myths and the facts about nutrition.
Following the wrong information can impact your weight loss and possibly damage your health.
Choosing better health through good nutrition and fitness is one of the best gifts we give ourselves.
Most people don’t come close to eating a healthy diet.
They think they are, but a lot of times they are victims of misleading fad diets.
1. Cravings are in your head!
When you’re really craving something, you should go ahead and have a small portion. Denying yourself usually only leads to binging on it later and a lot more calories.
2. Cut More Calories, You’ll Lose Weight Faster
Cut your calories too far (under 1,200 a day), and your metabolism will quickly decrease. Choose the right foods and keep your caloric intake where it should be, you’ll actually lose the weight quicker. This diet myth is very unhealthy!
3. Eliminate Fat From Your Diet
Your body needs 50 grams of fat each day. You don’t want to eliminate fat completely from your diet. Instead choose healthy fats such as nuts, olive oil, and avocados.
4. Eggs Cause High Blood Cholesterol
The wrong fats consumed regularly are responsible for blood cholesterol. Research shows saturated and trans-fats increase the risks for certain diseases such as heart disease. Good fats and omega-3 fatty acids lower the risk.
5. Exercise Makes You Lose Weight, Diets aren’t Needed
Exercise is an essential part of a healthy weight loss, but it’s not completely sufficient on its own. Healthy eating, calorie reduction and portion control with exercise help you lose weight and keep it off.
6. Grapefruit, Celery, and Cabbage Burn Fat
No foods burn fat. Some may speed up your metabolism, but they do not cause weight loss. Healthy eating, calorie reduction and exercise help you lose weight.
7. Skipping Meals Helps You Lose Weight
Skipping meals can actually make you heavier than people that eat less but more often. When you get hungry, you’re more tempted to binge.
8. Eliminating Food Groups to Lose Weight
Some diets emphasize eliminating some foods or food groups. This isn’t healthy eating, as the body needs all of the nutrients from the food pyramid groups.
9. You Can’t Get Protein Without Meat
Our body requires thirty grams of protein daily. Dairy products and meat contain too much fat and sodium. Vegetables and fruits are inadequate providers of protein. Nuts, grains, legumes and oils have complete proteins.
10. Eating Late At Night Causes Food to Turn To Fat
Our body processes calories the same all the time. The problem with eating late at night is the type of food we choose to eat such as popcorn, ice cream, and brownies etc. An after-dinner snack is healthy, choose fruits, vegetables or low-fat yogurt, and enjoy.
11. Vegetarian Diets are Healthier and You Lose Weight Faster
People who choose a vegetarian diet usually consume fewer calories and fat. Selecting a vegetarian diet that is low fat may assist in weight loss, but vegetarians can choose foods that add to weight gain. The diet needs to be balanced and the nutrients lost from not eating animal products will need to be supplemented. These nutrients are iron, calcium, Vitamins D and B12, and zinc.
12. You Shouldn’t Eat Between Meals
Snacking on healthy choices is good for you. It prevents you from getting over-hungry, it can boost your metabolism, and it keeps you from binging or overeating.
13. If You Eat Fat-free Foods, You can Eat as Much as You want
Fat-free food is usually lower in calories, but many have just as many calories. Check the Nutrition Facts Label on the product. A little fat is healthy, it helps you eat less and gives you that full feeling for longer.
14. Eliminate Dairy Products
Cheese, nonfat and low-fat milk, and yogurt are nutritious and have many nutrients our body needs. Calcium, protein and Vitamin D are important nutrients that we get from dairy products.
Be aware of diet myths from unknown sources. They can be very common in fad diets. Always check the nutritional facts from a trusted source.
is a registered dietitian with over 10 years of experience in the field of nutrition. She has a Master’s degree in Nutritional Science from Dhaka University and has worked with various clients to help them achieve their health goals through personalized diet plans. Mounota is passionate about educating people on the benefits of a healthy diet and lifestyle and has written extensively on the subject for various publications.