With all the weight-loss information out there in the marketplace and every company trying to sell a different product to help you go on a new diet, it can be hard to separate truth from reality. Debunking common diet myths can help you learn what it takes to really lose weight and get your body in shape the right way.
Eating at Night Causes You to Gain Weight
In fact, the only thing that matters about how you eat is how much and what you eat, not when, according to Northwestern Health Sciences University. Whether it's 8 p.m. or 8 a.m., your body processes food the same.
Certain Foods Burn Fat More Than Others
Some diets tout foods like grapefruit or cabbage as super foods that can burn fat all on their own. According to the National Institutes of Health, there are no foods that, in and of themselves, burn fat. Some foods with stimulants like caffeine may boost your metabolism, but they don't burn fat.
Skipping Meals Helps You Lose Weight
It actually could be the opposite. Skipping meals causes you to be hungry and more likely to overeat at the next meal, according to Northwestern Health Sciences University. Making your body go without food also slows down your metabolism, causing your system to burn fat more slowly and store more fat.
You Have to Cut Out All Fat to Lose Weight
Fats are actually an important part of a balanced diet--it's just that eating too much of them can prevent you from losing weight or even cause you to gain more weight. According to the University of Washington, fat helps your body absorb nutrients and maintain cell membranes. Certain fats, such as poly- and mono-unsaturated fats are better for your body than others like saturated fats, so stick with those as your primary source of fat if you're on a diet.
You Have to Cut Out Carbs to Lose Weight
Losing weight is more a matter of how many calories you eat than exactly what you eat, according to the University of Washington. Some carbs--such as whole grains--are better than others and are an important part of a balanced diet.
Red Meat is Bad for Your Diet
When eaten in moderation, red meat can be a healthy addition to your diet. Most of your protein should come from lean meats, such as poultry and fish, but a little red meat isn't going to kill your diet, according to the National Institutes of Health.
Fad Diets Lead to Long-Term Weight Loss
Fad diets--such as cleansing diets or diets that promise fast weight loss--actually may be doing more harm to your body than good, according to the National Institutes of Health. Many fad diets do no more than restrict your calories, which can lead to gaining weight back over the long term and can actually increase your risk for diseases.
Starches Should Be Avoided While on a Diet
When eaten in moderation, starches, such as potatoes and rice, can play a healthy part of your diet. Eating starches in large amounts can increase insulin levels, according to the National Institutes of Health, but normal portion sizes are not going to wreck your diet.
Fat Free Means No Calories
Many people fall prey to the myth that you can eat all the fat-free food you want and still lose weight, according to Northwestern Health Sciences University. In fact, this myth can backfire on you, since many low-fat or fat-free foods still contain significant amounts of calories and thinking they don't may cause you to overindulge and gain weight.
You Can't Eat Fast Food and Lose Weight
Many fast food restaurants offer healthy menu option, and even eating a hamburger every now and then isn't going to automatically cause you to gain weight, according to the National Institutes of Health. The key is to eat fast food in moderation and choose menu items that are lower in calories.
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