Diet Myths & Truths

People diet to lose weight or manage medical conditions. Misleading myths about diets can obscure the truth and confuse you into relying on dieting shortcuts. Myths about nutrition can influence your decisions about the types and quantities of foods and supplements to include in your diet. Always consult your doctor about your health condition and dietary needs.

Weight Loss

A conventional myth is that diets, including fad diets, can lead to permanent weight loss. Many companies that promote fad diets show photographs of people before and after a weight loss program to get you excited about the potential to lose weight quickly. In truth, many weight loss diets may help you lose weight initially, but much of the weight loss is not permanent. Some diets are unhealthy. Losing more than 3 lbs. per week can increase your risk for gallstones, and diets with less than 800 calories per day can cause heart rhythm abnormalities. A sound weight loss diet includes a combination of healthy foods and exercise, with a goal of losing 1/2 lb. to 2 lbs. per week. Losing weight may reduce your risk for type 2 diabetes and cardiovascular disease.

Diet Soft Drinks

Sugar-sweetened soft drinks contain are high in calories that can lead to weight gain. Americans have nearly tripled the amount of calories consumed from sweetened soft drinks during the past 34 years, according to research published in the "American Journal of Preventive Medicine" in 2004. However, it is a myth that diet soft drinks can help prevent weight gain. Nutrition surveys demonstrate that people who drink diet sodas do not always lose weight, and some data suggest artificial sweeteners in diet drinks may stimulate cravings for sugar. Research by Pamela Lutsey, Ph.D., published in "Circulation" in 2008, discovered that diet soda consumption is associated with development of metabolic syndrome, a cluster of conditions that include excess body fat, increased insulin levels and elevated blood pressure that together increase your risk of diabetes, heart disease and stroke.

Nuts

It's a myth that nuts are unhealthy foods to avoid on a diet. The truth is that nuts are calorie-rich foods that contain healthy fats, including monounsaturated, polyunsaturated and omega-3 fatty acids. Research published in the "British Journal of Nutrition" in 2006 found that nuts contain healthy fats that can help you reduce your risk of heart disease. Eat nuts in place of saturated fats from meat and dairy while on a weight loss diet. Make sure the nuts are plain, with no added salt or sugar.

Chocolate

Chocolate is not necessarily a junk food. Dark chocolate contains antioxidants that may improve your cardiovascular health. Smelling and eating dark chocolate can both suppress your appetite, according to research by Elske Massolt published in "Regulatory Peptides" in 2010.