Myth 1: Eliminating fat from your diet will help to lose weight faster.
Fats are part of the natural food chain of humans and we all need a certain amount of fats to healthy, lack of fat can also cause serious health issues.
Eat a low-fat, low-cholesterol diet. We hear it often but it is misunderstood.
The total amount of fat in the diet, whether high or low, isn't directly linked to disease.
Bad fats increase the risk of certain diseases and good fats lower the risk. So all you need to do is to make sure you eat the right fats.
Oily fish as an example contains fat but is good for you, in that it contains essential fatty acids which can actually help your body burn fat more efficiently and protect against disease.
Cholesterol the facts
A lot of the anti fat diets link it to cholesterol build up but again this is another diet myth that is not true
Dietary cholesterol is not bad on its own the key with cholesterol is the amount in the bloodstream.
High blood cholesterol levels increase the risk for heart disease, but the average person makes about 75% of blood cholesterol in their liver; only 25% is absorbed from food eaten.
The biggest influence on blood cholesterol level and the risk of illness is the mix of fats in the diet.
Saturated and unsaturated fats
Saturated fats raise cholesterol levels and risk of heart disease.
They are found mostly in animal sources such as fatty meats, whole fat dairy products, lard etc
unsaturated fats on the other hand lower cholesterol and reduce the risk of heart disease.
These fats are good and come primarily from vegetable oils. Examples of healthy fats would be: olive, Canola, and soy oils.
While these fats include the essential fatty acids, they are high in calories and should not be eaten to excess.
The best sources of unsaturated fats are those found in whole foods such as nuts, seeds, olives, and avocados. These foods are rich in unsaturated fats and also contribute vitamins, minerals, and dietary fiber.
The diet myth of fats is probably the most common diet myth but has no basis in fact and if it were so bad why is it part of the natural food chain?
Myth 2: Crash dieting makes to lose weight faster
Fact: It can be true in the shot term, but later you’ll gain pounds as fast as you lose them. Remember, losing weight over the long term (for ex., 2-4 pounds per month) burns off but, while crash dieting not only reduces fat, but also attenuates muscles and tissue.
Myth 3: You Have To Starve Yourself To Loose Weight
This is probably the most commonly heard and longest running myth about weight loss out there. The fact is, if you don't eat enough, your metabolism will slow down greatly making your body want to store fat thus making most of your initial weight loss come from water and muscle. This makes your body-fat percentage go up, meaning you are losing weight, but you are actually getting fatter!
The average woman should not eat less than 1000 calories per day and the average man should not eat less than 1200 calories per day unless under the direction of a physician. If you eat 5-6 smaller meals a day verses 3 bigger ones within a proper calorie range, you will never feel hungry and you will lose weight while staying healthy.
Myth 4: Stop eating after 8 p.m.
Fact: Many people believe that eating in the evening makes their body to store fat and try to stop eating after 6 p.m. It can be true if you eat more calorie foods than you’ve burned during the day. Try to plan your daily nutrition and always leave enough calories for dinner.
Myth 5: Skip meals
A very common dietyth which is extremely unhealthy and could actually see you gain weigh is skipping meals. Fact is, you should eat 5 meals a day.
By eating frequently you achieve the following:
Eating frequently prevents hunger pangs insulin spikes and curbs over eating.
Eating frequently keeps your metabolism working all the time so you burn calories more efficiently.
Food is also absorbed more efficiently and quickly when we eat this way.
The only warning here is be sensible about the size of portions you consume.
Myth 6: Nuts are fattening
Fact: In fact, nuts are high in calories and fat, but they also are full of vitamins, fiber, protein, minerals and they keep blood sugar steady. More to say, it’s much better to consume handful of nuts instead eating sweets. It means that there is no reason to stop eating nuts, just pay attention on amount.
Myth 7: Foods like grapefruit, celery, apple vinegar and cabbage soup burn fat
Fact: There are no foods that can burn fat. It’s believed that products that contain caffeine may speed up metabolism, but they can’t burn fat.
Myth 8: To Get Enough Protein, You Have To Eat Meat
While it is true that meat is a great source of protein, it is certainly not the only one. Meat can also be high in fat and sodium. Dairy products are usually high in fat, but now there are plenty of low-fat and fat-free dairy products to choose from and they do not compromise the protein value. Egg whites are also a prime source of protein. These are all sources of complete proteins. Various vegetables and legumes also contain proteins but these are all incomplete proteins and must be eaten in the right combinations to become complete. One example is combining beans with rice.
The best way to be sure you are getting a well balanced, nutrient rich diet is to eat more whole foods and less processed, pre-packaged foods and to avoid eating out as much as possible. Make eating out an occasional treat, but try to prepare most of your meals yourself and you will be on your way to living a healthier, leaner lifestyle.
Myth 9: Cutting Carbohydrates Can Help You Lose Weight.
Weight gain is caused by consuming too many calories, whether they are from carbohydrate, protein or fat.
A diet high in good carbohydrates such fruits and vegetables, will result in the greatest chance of weight loss if balanced with fat and protein in recommended amounts.
A diet containing good carbohydrates will also assist in combating hunger pangs as they are slowly realized into our bodies and are loaded with nutrients.
Whole grains, fruit and vegetables are great carbohydrate sources and also excellent sources of many other vitamins and minerals, as are many dairy products.
When eating carbohydrates eat “naturally with no refining or processing, It is the processing that is bad, not carbohydrates themselves.
Myth 10: Use honey instead of sugar
Fact: It’s known that honey contain 75% of sugar and it’s also higher in calories. Take a look – 1 tsp of honey contains 25 calories while 1 tsp of sugar has only 16! But if you prefer honey – that’s ok, just use it in a small amount.
Myth 11: It’s not necessary to exercise when you are on a diet
Fact: It’s true that dieting alone can help to lose weight, but muscles and extra skin (that appears after losing much weight) will look awful. Working out will double your rate of weight loss and also your muscles will look great.
Source Samantha Sailor, Jim O'Neill & Sacha Tarkovsky
Healthy Diet