Your Diet
Diet Myths Debunked
Myth 7: Diets based on single foods (ie the cabbage soup or egg diets) are the best way to lose weight.
Diets based on a particular food or food type promise rapid weight loss in a short period of time, but only work because they severely restrict calories. These diets are unsustainable long-term and can lead to deficiencies since single foods don’t contain the range of nutrients we need to stay healthy. The Academy of General Dentistry in the US suggests that certain diets like this can even negatively affect oral health since they lack nutrients like calcium and vitamin D, which are necessary for maintaining healthy teeth and gums.
Myth 8: Fat is a four-letter word
Fat is not bad for you. In fact, it is important to get 35% of your daily calories from fat (if you eat around 2000 calories a day, you’ll need about 70g fat). Fat has many crucial functions aside from being a concentrated source of energy. First, it circulates fat-soluble vitamins such as A, D, E and K through the blood so they can be absorbed by the body. Secondly, fat contains essential fatty acids such omega-3 and omega-6, needed for the proper formation of the nerve walls. Note: it’s better to eat poly- and mono-unsaturated fats (such as olive oil) which are good for your heart, than saturated fats (such as animal fats) which increase the risk of heart disease. Because fat is a concentrated source of energy, you don’t need to eat a lot of it. Here’s how to reduce your fat intake:
• Switch to lower fat versions of milk, cheese and other dairy products.
• Use leaner cuts of meat and remove skin from chicken.
• Use little or no fat in cooking.
• Grill, poach or steam foods instead of frying or deep frying them
Myth 9: Diet pills help you lose weight
There are hundreds of diet pills on the market that claim to help you lose weight, many of which contain extracts of chitosan (crushed up shellfish skeletons) and conjugated fatty acids (CLAs). However, current scientific evidence does not suggest that diet pills help weight loss long-term. Some diet pills claim to be effective based on evidence from scientific studies conducted on rats, which is then extrapolated to humans.
The only evidence from a human study using chitosan showed that people did lose weight, but the subjects were also on a calorie-controlled diet, so the study’s efficacy is in question. In addition, the study highlighted the possibility that diet pills may interfere with the body’s ability to absorb fat-soluble vitamins, such as A, D and K, so anyone using diet pills containing chitosan long term may have a deficiency in these vitamins. As far as the effect of diet pills on your metabolism, the result is still unknown. Ultimately, whatever beneficial effects diet pills may provide in terms of weight loss, these benefits are lost when you stop using them, which most often results in weight gain.
Myth 10: If you stick to your diet, you don’t need to exercise to lose weight
To maintain your body weight, the calories you take in should equal the calories you expend, so the most effective way to lose weight is by reducing calories and increasing exercise. However, exercise is important even if you are not trying to lose weight, as it also improves cardiovascular health, circulation and decreases your risk of heart disease and diabetes. Doctors have stated that it is better to be fit and slightly overweight than thin and unfit, as physical activity is as important as weight in preventing heart disease.
If you’ve never exercised before or if you have a medical condition, it’s essential that you check with your GP before starting any exercise regime. Ultimately, you should aim to work out up to 30 minutes at least five times a week. It is advisable to start off slowly before building up to a more rigorous plan. For example, take the stairs instead of the lift or walk to the next bus stop instead of waiting at the stop. If you exercise and have a healthy diet, you will find it easier to lose weight and keep it off.
Diets based on a particular food or food type promise rapid weight loss in a short period of time, but only work because they severely restrict calories. These diets are unsustainable long-term and can lead to deficiencies since single foods don’t contain the range of nutrients we need to stay healthy. The Academy of General Dentistry in the US suggests that certain diets like this can even negatively affect oral health since they lack nutrients like calcium and vitamin D, which are necessary for maintaining healthy teeth and gums.
Myth 8: Fat is a four-letter word
Fat is not bad for you. In fact, it is important to get 35% of your daily calories from fat (if you eat around 2000 calories a day, you’ll need about 70g fat). Fat has many crucial functions aside from being a concentrated source of energy. First, it circulates fat-soluble vitamins such as A, D, E and K through the blood so they can be absorbed by the body. Secondly, fat contains essential fatty acids such omega-3 and omega-6, needed for the proper formation of the nerve walls. Note: it’s better to eat poly- and mono-unsaturated fats (such as olive oil) which are good for your heart, than saturated fats (such as animal fats) which increase the risk of heart disease. Because fat is a concentrated source of energy, you don’t need to eat a lot of it. Here’s how to reduce your fat intake:
• Switch to lower fat versions of milk, cheese and other dairy products.
• Use leaner cuts of meat and remove skin from chicken.
• Use little or no fat in cooking.
• Grill, poach or steam foods instead of frying or deep frying them
Myth 9: Diet pills help you lose weight
There are hundreds of diet pills on the market that claim to help you lose weight, many of which contain extracts of chitosan (crushed up shellfish skeletons) and conjugated fatty acids (CLAs). However, current scientific evidence does not suggest that diet pills help weight loss long-term. Some diet pills claim to be effective based on evidence from scientific studies conducted on rats, which is then extrapolated to humans.
The only evidence from a human study using chitosan showed that people did lose weight, but the subjects were also on a calorie-controlled diet, so the study’s efficacy is in question. In addition, the study highlighted the possibility that diet pills may interfere with the body’s ability to absorb fat-soluble vitamins, such as A, D and K, so anyone using diet pills containing chitosan long term may have a deficiency in these vitamins. As far as the effect of diet pills on your metabolism, the result is still unknown. Ultimately, whatever beneficial effects diet pills may provide in terms of weight loss, these benefits are lost when you stop using them, which most often results in weight gain.
Myth 10: If you stick to your diet, you don’t need to exercise to lose weight
To maintain your body weight, the calories you take in should equal the calories you expend, so the most effective way to lose weight is by reducing calories and increasing exercise. However, exercise is important even if you are not trying to lose weight, as it also improves cardiovascular health, circulation and decreases your risk of heart disease and diabetes. Doctors have stated that it is better to be fit and slightly overweight than thin and unfit, as physical activity is as important as weight in preventing heart disease.
If you’ve never exercised before or if you have a medical condition, it’s essential that you check with your GP before starting any exercise regime. Ultimately, you should aim to work out up to 30 minutes at least five times a week. It is advisable to start off slowly before building up to a more rigorous plan. For example, take the stairs instead of the lift or walk to the next bus stop instead of waiting at the stop. If you exercise and have a healthy diet, you will find it easier to lose weight and keep it off.
