Understand Fad Diets and 10 Common Weight Loss Myths

Many people fall for fad diets and believe a lot of weight loss myths.  It seems that there is always a new diet that promises to help you lose 10 pounds in three days, a new pill that promises to burn off fat overnight, and a new cookie to keep you full all day.  And, if you stay up late at night, you will probably see an infomercial for a new machine to jiggle the fat off your stomach and thighs.

The Obesity Epidemic

There is an obesity epidemic in America. According to the Center for Disease Control and Prevention, almost 72% of American adults are overweight or obese.  As a result, these people are at high risk for obesity-related diseases such as heart disease, type 2 diabetes, hypertension, certain types of cancer, and arthritis and other joint problems.  Thus, people are desperate to lose weight, and many are victims to fad diets and false weight loss claims or myths.

What is a Weight Loss Myth?

A weight loss myth is a claim about losing weight that has no scientific basis.  On a gut level, most people know that these claims are too good to be true.  However, they are often desperate for quick-fix solutions.  Additionally, because they want an easy way to lose weight, it is easy to become confused by the all the claims.

But, most of the quick weight loss “solutions” don’t work.  And, if they work, it is only for a short time. In fact, they are unhealthy and a waste of money.  Losing weight and keeping it off require a change of attitude, managing stress eating, a regular exercise program, and a new eating plan.

Examples of Common Fad Diets

So, what is the weirdest thing you’ve ever tried to lose weight? Look at the list of these fad diets and see how many you recognize or have tried.

• Cabbage soup diet
• Cayenne pepper lemonade diet
• Grapefruit diet
• No white foods diet
• No carbohydrates (carbs) diet
• Apple cider vinegar shots diet

If you’ve tried any of these diets, you have plenty of company.  These types of weird diets are called “fad” diets.  They are in today and out tomorrow when another diet comes out.  They may also pop back up a year later with another name.

These fad diets are unhealthy for your body and you will quickly regain most or all the weight you lose.  There are a lot of fad diets and exercise myths out there.  Don’t believe the myths.  Get the facts.   

Characteristics of a Healthy Eating Plan

Before I discuss weight loss myths, I would like to remind you of the characteristics of a healthy eating plan.  A healthy eating plan has all these elements:

• Does not promise quick results
• Has a variety of foods
• Includes food from all the major food groups
• Emphasizes portion control and moderation
• Emphasizes fruits and vegetables
• Has adequate fiber
• Is low in fat, sodium, and processed sugars 

So, I will now outline 10 of the most common weight loss myths and provide you with the facts.

Weight Loss Myth 1: You Need to “Detox” the Body Regularly

Detox diets claim that your body needs help to get rid of the toxins that it picks up from the air, foods, water, and the environment.  Some detox diets promise to:

• Rejuvenate the liver
• Cleanse the colon
• Get rid of excess fat
• Get rid of eczema
• Boost the immune system
• Cure diseases

A person on a “detox” diet often fast from solid foods and drinks mainly water, apple cider vinegar, or special juices, teas, or supplements.  Many of the ingredients have a laxative effect.  One of my former clients used to drink a gallon a day of a concoction of castor oil, grapefruit juice, and apple cider vinegar for three days at the beginning of the year for her New Year “cleanse.” 

Facts

Yes, toxins are real.  However, the liver, kidneys, the skin, and intestines do a heroic job at removing toxins and waste from your body in the form of sweat, urine, and feces.   There is no evidence that purging your body of “toxins” makes you healthier or more likely to lose weight.

Drinking lots of water, working up a good sweat during exercise, reducing your sugar intake, and eating a diet high in fruits, vegetables, and whole grain will help your body get rid of toxins. 

Weight Loss Myth 2: Certain Foods Will Burn Belly Fat

There are many claims online that certain foods boost will your metabolism.  As a result, this boost in your metabolism will “burn fat,” especially belly fat.  Additionally, they claim that these foods burn belly fat while you sleep!  The most common foods that are promoted include:

• Grapefruits
• Lemon juice
• Apples
• Green tea
• Coffee
• Coconut oil
• MCT (medium-chain triglycerides) oil
• Fatty fish (e.g. salmon)
• Hot peppers
• Eggs
• Whey protein
• Apple cider vinegar
• Cabbage

Facts

Many of these foods and beverages have several health benefits when consumed as part of a healthy diet.  However, according to the Academy of Nutrition and Dietetics, there is no evidence that eating certain foods or eating foods at specific times of day will help you lose weight or burn belly fat. 

If you lose weight while eating these foods, it is because you have reduced your overall calorie intake and eliminated other high calorie foods.

Weight Loss Myth 3: Water Pills Will Speed Up Weight Loss

Dieters often turn to diuretics (water pills) to lose weight quickly.  The average adult body is made up of about 50%-65% water.  Doctors often prescribe water pills to people who retain too much water because of conditions such as hypertension and congestive heart failure. 

Facts

Taking water pills to lose weight can be dangerous for a healthy person who is not under a doctor’s care.  If you take water pills, you will lose a small amount of weight in a short time.  However, the weight you lose is all water, not fat. The weight you lose will come back when you stop taking the water pills.

Furthermore, long-term use of water pills may cause you to lose valuable electrolytes and create other serious health problems. 

Weight Loss Myth 4: Skipping Meals is a Great Way to Lose Weight

Crash dieting like skipping meals is one of the most popular weight loss methods. Many people skip one or two meals a day to “save calories.” 

Facts

Crash diets are unlikely to lead to long-term weight loss.  Additionally, these diets are hard to maintain.  For example, people who skip breakfast and lunch tend to feel very hungry later in the day.  This often leads to overeating at dinner and snacking late at night.  Additionally, the diet may lack variety and essential nutrients.

Intermittent fasting (IF)is a new trend in dieting.  Basically, people who practice IF only eat during certain time periods during a given day or week.  For example, they may eat as much as they want between 1 pm to 9 pm.  According to James Mitchell, Ph.D. at Harvard School of Public Health, IF will likely lead to some weight loss in the short-term because people generally eat fewer calories on this plan.  However, more research is needed on the long-term benefits of IF.   

Weight Loss Myth 5: “Low Fat” Foods are Low in Calories

Many products are labeled “low fat” or “fat-free.”  However, this does not necessarily mean that they are low in calories.

Facts

Foods that are low in fat can fit into a healthy meal plan.  However, many “low-fat” or “fat-free” foods can have just as many calories as the regular product.  The manufacturer often adds sugar, flour, and other ingredients to make it taste better.  But these ingredients can add calories.  Get in the habit of reading food labels to find out how many calories are in a serving.

Weight Loss Myth 6: Eating Late at Night Will Make You Gain Weight

Many diets tell you not to eat after a certain time at night. The belief is that your body will store more fat if you eat too late in the evening.

Facts

Merely eating late at night will not make you gain weight. The real issues are:

1. How much you have already eaten for the day?
2. How much exercise have you done for the day? 

Your body will store extra calories as fat if you eat too much and don’t exercise enough, no matter what time of day you eat.  Your biggest problem with eating late at night may be indigestion and heartburn.  Snacking late at night after you have eaten dinner is a bad habit for most people.  They eat because the food is there, not because they are hungry.  Late night hunger is not an emergency, and it can lead to overall excessive calories for the day. That is what will lead to weight gain.

Weight Loss Myth 7: Carbohydrates (Carbs) Make You Gain Weight

Many popular diets advocate avoiding all types of carbohydrates (carbs).  These diets avoid “starchy” foods that are high in carbs like bread, rice, pasta, potatoes, and cereals.  In extreme cases, many avoid fruits and vegetables.  So, what do they eat? They eat meat, more meat, and fats. 

Facts

Foods that are high in complex carbohydrates provide the body with energy and other valuable nutrients, including fiber.  However, most Americans eat too much carbohydrates, especially as highly processed foods like white bread, cookies and cakes, mashed potatoes, and sugary cereals.

One of the main concerns is that a diet that is high in processed carbs and sugar can contribute to high blood sugar and an overproduction of insulin.  Additionally, these foods become unhealthy when you fry them, add gravy and sauces, smother in cheese, and salt.  

Carbs can fit into a healthy diet.  However, you should choose whole grains, focus on portion control, and limit your intake of sweets and sugar-sweetened beverages.

Weight Loss Myth 8: High Protein Diets Speed Up Weight Loss

The most popular diets today advocate a high protein diet.  These include the Keto Diet and the Atkins Diet.  A high protein diet usually means eating large amounts of food like red meat, bacon, butter, eggs, whole milk, and cheese.

Facts

A high-protein diet is not dangerous for most people, especially if they follow it for only a short time.  These diets may help with weight loss.  Because they are low in carbs, they help with regulating your blood sugar.  Additionally, the fats help to make you feel fuller longer.

However, this is not a balanced diet.  This diet is low in fruits and vegetables and fiber.  According to the Mayo Clinic, the long-term risks of a high-protein diet are still being studied.  Potential health issues with a long-term use of a high-protein diet include increased risk of heart disease, elevated cholesterol, bad breath, foul smelling urine, chronic constipation (due to low fiber), and worsening of kidney function in those with kidney disease.  

Weight Loss Myth 9: You Don’t Need to Exercise to Lose Weight

There are many claims that you don’t need to have a regular fitness program to lose weight.  They claim that all you have to do is eat certain foods, drink certain beverages, sit back, relax, and watch the weight come off. 

Facts

Who needs to exercise? You do.  Yes, many people lose weight and maintain a normal weight without intentionally exercising.  However, according to the national physical activity guidelines for Americans, being physically active is one of the most important lifestyle change that can improve the health of people of all ages.

To lose weight, you should sit less and move more.  Specifically, the national guidelines recommend that for substantial health benefits, you should:

• Do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity aerobic activity such as walking, running, biking, Zumba, dancing, etc.  Or, you can do 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Ideally, you should do these five to seven days a week.

• You should also lift weights regularly to strengthen your muscles two or more days a week. 

The key to success is to find physical activities that you enjoy.  Ideally, you should set SMART exercise goals to help you achieve your goals.

Weight Loss Myth 10:  Lifting Weights Will Make You Look Masculine

Many women enjoy walking, jogging, going to Zumba and spin classes, and doing yoga.  However, they don’t want to lift weights because they think they will look like a bodybuilder with large bulging muscles. However, that can’t be further from the truth.

Facts

Compared to men, women produce only a fraction of the muscle-building hormone, testosterone.  Thus, they are not able to get too muscular.  Remember, female bodybuilders go through specific, intense training and diet for years to look that way.

Weight lifting or strength training helps to build, strengthen, and tone your muscles.  As you build more muscles, your metabolism will increase, and you will burn more calories even when you’re sleeping.  Strength training also helps to make your bones stronger.  Additionally, your clothes will fit better, and you will like what you see in the mirror. As mentioned earlier, the national guidelines recommend that you should lift weights regularly to strengthen all your major muscle groups two or more days a week. 

Reflect

Losing weight and keeping it off require a complete change in your lifestyle.  There are no quick, easy solutions.  There are no magic foods and no miracle pills. 

Smart women know that losing weight and keeping it off requires a change in eating habits, regular exercise, and managing stress.  Additionally, they learn to set SMART weight management goals.  They also:

• Take the time to read food labels
• Make wise food choices 
• Avoid fad diets
• Don’t waste money buying useless supplements and products
• Focus on the journey ahead

Please share your experience in the comment section of this blog. Or you can join the conversation on the Keep It Tight Sisters Facebook Group.

Keep It Tight Sisters! Eat. Move. Breathe.