What do you know?
 “Lose 40 pounds in 40 days!”
“Eat as much as you like and still lose weight!”
“Try the thigh-buster and lose inches fast!”

The list goes on and on. There are so many diet products and theories around, that it’s easy to become confused.
This fact sheet is designed to dispel some of the confusion about fat diets, eating and physical exercise. If it also prompts changes in your eating and exercise patterns, so much the better. And if your questions are not fully answered here, discuss them with your healthcare advisor and get further advice about fat diets, losing weight safely and keeping the weight off.

Myth #1: Fad diets produce permanent weight loss.

Fact: Fad diets do not offer a permanent solution. They promise a quick fix, and may tell you to exclude some foods from your diet. You may achieve an initial fat loss, but diets that tell you to cut calories are difficult to follow. As you grow tired of the diet, you’ll generally put back on any and all lost fat.
Fad diets may also be unhealthy, because they probably do not offer all the nutrients your body needs. Added to this, sudden weight loss (e.g., more than three pounds a week after the first couple of weeks) increases your risk of developing gallstones. Diets that suggest your intake of calories be less than 800 per day may leave you vulnerable to life-threatening arrhythmic heart disorders.
Tip: Independent studies have shown that the loss of one-half to two pounds a week through healthy eating and a program of regular physical exercise is the best way to lose fat and keep it off. By eating healthfully and exercising regularly, you can also lower your risk of contracting type-2 diabetes, heart disease and high blood pressure.

Myth #2: High-protein/low-carb diets are a good way to lose fat.

Fact: The long-term effects of such diets on health are not known. But if you derive most of your daily calories from high-protein sources, your diet is hardly well-balanced. You are more likely to be eating too much fat and cholesterol, which will expose you to the risk of heart disease. You need to eat fruits, vegetables and whole grains for their fiber, so as to avoid constipation. A high-protein/low-carb diet can leave you feeling sick, drained and exhausted.
If you eat fewer than 130 grams of carbohydrates a day, your body builds up ketones (partially broken-down fats) in the blood. This can cause your body to respond by producing unusually high amounts of uric acid, which in turn can contribute to gout and the development of kidney stones. The results are particularly risky for pregnant women and those with diabetes or kidney disease.
Tip: High-protein/low-carb diets restrict food choices so as to affect short-term weight loss. But a reduced-calorie diet that includes balanced amounts of carbohydrates, proteins, and fats will also encourage fat loss. By following a balanced eating plan, you will not have to stop eating certain kinds of foods, like whole grains, fruits, and vegetables—and lose out on the key nutrients they contain. The wider variety of food choices also makes it easier to adhere to a diet.

Myth #3: Starches are fattening – don’t eat them when you’re trying to lose weight.

Fact: Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some vegetables (like potatoes and yams) are low in fat and calories. They become high in fat and calories only when eaten in large amounts or when they’re topped with high-fat products, such as butter, sour cream or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important source of energy for your body.
Tip: A healthy diet is one of that:

• Puts the focus on fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
• Include lean meats, poultry, fish, beans, eggs, and nuts.
• Is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars.trans fat, cholesterol, salt (sodium), and added sugars.

For more information about food groups and nutrition values, visit www.healthierus.gov/dietaryguidelines. 

Myth #4: Some foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose fat.

Fact: No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your body uses energy) for a short time, but they do not lead to fat loss.
Tip: The best low-fat diet is one that reduces the number of calories you eat and encourages more physical exercise in your life.

Myth #5: Natural or herbal fat-loss products are safe and effective.

Fact: A fat loss product that claims to be “natural” or “herbal” is not necessarily safe. Generally, such products do not have to be scientifically tested to prove if they are safe or that they work. For example, herbal products containing ephedra (now banned by the U.S. Government) have in the past caused serious health problems and even death. Newer products that claim to be ephedredrine-free are not necessarily danger-free, because they may contain ingredients similar to ephedra.
Tip: Before you use any fat-loss product, discuss it with your heath care advisor. Some natural or herbal fat-loss products can be harmful.

Myth #6: I can lose weight, eating what I choose.

Fact: To lose weight, you need to expend more calories than you consume. It is possible to eat any kind of food you want and lose weight. All you have to do is to limit the number of calories you take in and/or increase your daily physical activity. The secret lies in eating smaller portions of food and in choosing the foods that are lower in calories.

Tip: You can still eat your favorite foods—just be careful and try to reduce the overall number of calories you take in each day.

Myth #7: Low-fat or fat-free means no calories.

Fact: Low-fat or fat-free food is often lower in calories than the same size portion of the full-fat product. But many processed low-fat or fat-free foods have just as many calories as the full-fat version of the same food—often even more calories. They may contain added sugar, flour, or thickeners to improve flavor and texture after fat is removed. These ingredients add calories.
Tip: Read the “Nutrition Facts” on food packaging to find out how many calories are in each serving. Also, check the size of each serving portion – it could well be less than you are used to. For more information about reading food labels, visit the U.S. Food and Drug Administration online at www.cfsan.fda.gov/~dms/foodlab.html.

Myth #8: Fast foods are always unhealthy; you should avoid them when dieting.

Fact: Fast foods can be part of a healthy weight-loss program – with a little knowledge.
Tip: Avoid oversized meals, or split them with a friend. Drink water or fat-free milk, rather than soda. Choose salads and grilled foods, like a grilled chicken breast sandwich or small hamburger. When buying from a taco stand, choose a “fresco” taco (with salsa, instead of cheese or sauce). Fried foods, like french fries and fried chicken, are high in both fat and calories, so order them only once in a while and order small portions, or split a regular portion with a friend. Use small amounts of any high-fat, high-calorie topping, such as mayonnaise, dressing, bacon or cheese.

Myth #9: Skipping meals is for good fat loss.

Fact: Studies have shown that those who skip breakfast or other meals during the day are usually fatter than those who eat regularly throughout the day. This may be because people who skip meals feel hungrier later in the day and therefore eat more later. A good way to control your appetite involves eating small meals regularly throughout the day.
Tip: Eat small meals throughout the day that include a variety of healthy, low-fat, low-calorie foods. For more information about healthy eating, read the Weight-Control Information Network brochure, Healthy Eating and Physical Activity Across Your Lifespan: Tips for Adults.

Myth #10: Eating after 8 p.m. leads to fat gain.

Fact: It doesn’t matter what time of day you eat. It’s a question of what you eat, how much, and what exercise you include during the day as a whole that decides if you gain, lose or stay at the same weight. Whenever you eat, any extra, unused calories will be stored as fat.
Tip: If you want a snack before bedtime, try to total the number of calories you’ve taken in during the day. You may also find yourself overeating more readily at night if distracted by the television.

Myth #11: You shouldn’t lift weights if you want to lose fat, because it will make you “bulk up”.

Fact: Lifting weights, like any physical training as part of a scheduled program, can actually help you maintain or lose weight. Activities such as this help build muscle, and muscle burns more calories than body fat does; so, the more muscle you have, the more fat you burn – even when you’re sitting still. Regular exercise will not “bulk you up.” This comes only through intense strength-training and a certain genetic predisposition.
Tip: Aim to do moderate intensity exercise (e.g., walking two miles in thirty minutes) most days of the week. Also, try some strengthening exercises a couple of days each week. Lift weights or other gym aids, and do household or garden tasks that make you lift or dig.

Myth #12: Nuts are fattening – don’t eat them if you want to lose fat.

Fact: In small amounts, nuts can be part of a healthy, fat-loss diet. Though nuts are high in calories and fat, they contain healthy fats that do not clog the arteries. They’re also a good source of protein, fiber and minerals, including magnesium and copper.
Tip: Enjoy small portions of nuts. One-half ounce of mixed nuts has about 270 calories.

Myth #13: Eating red meat is bad for your health, and it causes weight loss to become more difficult.

Fact: Eating lean meats in small amounts can be part of a healthy, fat-loss diet. All meats, whether they be red meat, pork, chicken, or fish contain some cholesterol and saturated fat (the least healthy kind of fat). They also contain healthy nutrients, like protein, iron, and zinc.
Tip: Choose cuts of meat that are lower in fat, and then trim all visible fat when you get home. Lower fat meats include pork tenderloin and beef round steak, tenderloin, sirloin tip, flank steak, and extra lean ground beef. Also, be careful about the size of portions. Three ounces of meat or poultry is about equivalent in size to a deck of playing cards.

Myth #14: Dairy products are fattening and unhealthy.

Fact: Low-fat and fat-free milk, yogurt, and cheese are just as good and healthy for you as whole milk dairy products, but they are lower in fat and calories. Dairy products have many food nutrients needed by your body. They contain protein to build muscles and help organs function and calcium to strengthen bones. Most milk – and some yogurt – is fortified with vitamin D to help your body use calcium.
Tip: The 2005 Dietary Guidelines for Americans recommends consuming three cups of fat-free/low-fat milk or equivalent milk products per day. For more information on these guidelines, visit www.healthierus.gov/dietaryguidelines.
If you cannot digest lactose (the sugar found in dairy products), choose low-lactose or lactose-free dairy products, or other foods and beverages that offer calcium and vitamin D, such as:

• Calcium: soy-based beverage or tofu made with calcium sulfate; canned salmon; dark leafy greens like collards or kale
• Vitamin D: soy-based beverage or cereal (getting some sunlight on your skin also gives you a small amount of vitamin D)

Myth #15: A vegetarian diet will ensure you lose fat and stay healthier.

Fact: It is known that vegetarians on average eat fewer calories and less fat than non-vegetarians. Research also shows that they have lower body weights relative to their height than non-vegetarians. So, a vegetarian diet that is low in fat might be a helpful low fat diet. But remember, vegetarian or non-vegetarian, it is your food choices that will determine whether you lose or gain the fat.
Vegetarian diets should be as carefully planned as non-vegetarian ones to ensure they are nutritionally balanced. Vegetarians struggle more to find adequate intake of nutrients generally found in animal products, such as iron, calcium, vitamin D, vitamin B12, zinc, and protein.
Tip: Choose a vegetarian eating plan that is low in fat and that provides all of the nutrients your body needs. Food and beverage sources of nutrients that may be lacking in a vegetarian diet may be found instead in:

• Iron: cashews, spinach, lentils, garbanzo beans, fortified bread or cereal
• Calcium: dairy products, fortified soy-based beverages, tofu made with calcium sulfate, collard greens, kale, broccoli
• Vitamin D: fortified foods and beverages including milk, soy-based beverages, or cereal
• Vitamin B12: eggs, dairy products, fortified cereal or soy-based beverages, tempeh, miso (tempeh and miso are foods made from soybeans)
• Zinc: whole grains (especially the germ and bran of the grain), nuts, tofu, leafy vegetables (spinach, cabbage, lettuce)

Protein: eggs, dairy products, beans, peas, nuts, seeds, tofu, tempeh, soy-based burgers

Kate J.

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Please Note: The information presented throughout Lose100Pounds.org is for informational purposes only and is not a substitute for medical advice. Please see your physician before starting any diet and/or exercise program.