With all of the diets on the market claiming to be the best, it can be difficult to sort through the winners and the losers. Many of the claims can be easily identified as myths, while others may surprise you. Here are 10 of the most popular weight loss claims – debunked:

• Myth: You should only eat low-fat and fat-free foods.

Truth: The problem with eating low-fat and fat-free foods is that people are often so consumed with the idea that the food is low-fat or fat-free, they forget that it still contains calories – which may cause them to over-indulge. Low-fat foods that are processed may actually contain more calories than the same item with full fat because sugar, flour, or starch thickeners are often added to improve flavor after the fat is removed. Reducing your fat intake is only effective if you also reduce your calorie consumption.

• Myth: For successful weight loss, you have to exercise three to five times each week.

Truth: While physical activity is important in maintaining weight loss, you don’t have to be a “gym rat” in order to do so. Studies have shown that simple, everyday activity such as walking for 30 minutes a few days a week is as effective in the long term at lowering body fat and blood pressure as traditional exercise (i.e. going to a gym) three to five days each week.

• Myth: Certain foods can burn fat and make you lose weight.

Truth: You may have heard about the “grapefruit diet,” the “cabbage soup diet,” or others where the claim to fame is eating one food to speed up your metabolism and burn fat. The truth is, no food can burn fat. Caffeine can temporarily speed up your metabolism, but not enough to make you lose weight. The only thing that burns fat is exercise and increasing your lean muscle mass through resistance training. Click here for details on resistance training

• Myth: High-protein/low carbohydrate diets are a healthy way to lose weight.

Truth: These diets are very unbalanced and may cause you to eat too much fat and cholesterol – increasing your risk for heart disease. Because high protein/low carb diets often omit fruits, grains and certain vegetables from your diet, you don’t get all of the necessary nutrients. When these foods are missing from your diet, you may be more prone to other problems such as constipation (because you aren’t getting the fiber you need). Click here for information on the dangers of having too much protein

• Myth: Avoid eating starches because they are fattening.

Truth: It’s OK to occasionally eat small portions of starchy foods such as potatoes, bread, rice, pasta and cereals – they are relatively low in fat and calories and provide an important source of energy. But you have to pay attention to what you put on these foods. Adding butter, sour cream or mayo can make fat and calorie contents skyrocket.

• Myth: You can lose weight eating whatever you want.

Truth: The key to weight loss is burning more calories than you consume. So in that sense, you may be able to eat whatever kind of food you want (although it’s not usually recommended). But your main focus should be portion control. Limit the number of calories you eat every day and/or increase your daily physical activity. You should also try your best to choose low-calorie foods (or low-calorie variations of some of your favorites).

• Myth: Dairy products should not be eaten because they contain too much fat.

Truth: There’s a plethora of dairy products out there, and many of them are low-fat or fat-free. In recent years, studies have shown that dairy calcium may play a role in helping the body reduce fat mass. High amounts of calcium may be associated with hormonal changes that help break down fat. Dairy products are also an important part of your diet because they provide essential nutrients and help build muscles and strengthen bones.

• Myth: Skipping meals is a good way to lose weight.

Truth: Many people think that the fewer times per day they eat, the more weight they will lose. But research has shown that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a good breakfast and eat four or five times each day. A reason for these findings is that many people who skip meals feel hungrier later on and end up eating more than they normally would. Eating multiple small meals throughout the day may help control your appetite. Click here for more information on what happens when you skip meals. 

• Myth: Taking a weight loss supplement will help you lose weight quickly.

Truth: There is no quick fix when it comes to weight loss. Losing weight rapidly can actually be detrimental to your health. The healthiest way to lose weight requires consuming fewer calories and/or increasing exercise. Results aren’t going to happen over night, but in the long term you will have greater success.  

• Myth: If you eat after 8 p.m., you’ll gain weight.

Truth: The time of day you eat isn’t as important as what and how much you eat, as well as the amount of physical activity you get. No matter what time you eat, your body will store extra calories as fat.

If you are unsure whether a weight loss claim is too good to be true – it probably is. But just in case, check out the Federal Trade Commission for more information on bogus weight loss claims.

Sources: Weight-control Information Network; American Medical Association; Environmental Nutrition, September 2003.