8 Diet Myths Exposed

#1 - Skipping meals leads to weight loss

Start the day with a healthy breakfast!

Ever met one of those people who repeatedly and proudly say: "I haven’t eaten anything all day. I skipped breakfast and lunch!" They probably think this translates to great self-control and slimmer thighs.

The short of it: It’s a proven fact that people who eat a nutritious breakfast are better off in terms of health and weight than those who skip out. Erratic eating habits disrupt normal metabolic functions. When you don't eat for a long period (this can be hours, not days) your body thinks it’s starving and begins to slow down to conserve energy (calories) for future use. Your body is taken by surprise when you suddenly overload it, because it’s still in storage mode and can’t metabolize efficiently. The end result is that you become a fat-storing machine. In order to lose weight and keep it off, you need to be a fat-burning machine.

Prove your self-control and help yourself to slimness by preparing a healthy breakfast every day of the week, instead of skipping it.

#2  - A little won't hurt

This is a popular phrase when it comes to foods like spare ribs, cheesecake, chocolate-covered macadamias, or any other calorie-dense food that you think “just a little of” won't hurt.

The short of it: Although portion size is a very important consideration when dieting, you have to remember that what’s in the portion also makes a difference. Just because it’s a small amount doesn’t mean it doesn’t count. Spare ribs are still fatty and high in calories, and if they’re drenched in a rich sauce you might want to steer yourself over to the salad bar instead. Also keep in mind that “just a sliver” of cheesecake or a “mouthful” of chocolate-covered macadamia nuts could cost you 500 calories each.

Another trap that “just a little” leads to is “just a little bit more.” You need to keep counting calories to stay aware of what you’re eating and successfully control your weight. 

#3 - Liquids don't really count

When you’re counting calories, it’s easier to dismiss a glass of orange juice than a donut. If you drink lots of orange juice, soda, lattes, and milk, it feels like you’re not really eating. But the calories don’t know whether you’re chewing them or not!

The short of it: Water is the only truly calorie-free drink that exists, and it’s good for you, so drink up! Black tea and black coffee are also very low in calories, but as soon as you start adding sugar, milk, creamers and cappuccino foam to them, they quickly become cupfuls of calories. For example, one Venti Starbucks Vanilla Crème Frappuccino has around 700 calories! A skim milk Iced Café Latte still has 110. Orange juice, milk, and soda also have significant amounts of calories.

If you're trying to lose weight, don’t forget to count what you slurp, as well as what you munch.

#4 - Carbohydrates make you fat

People who believe this myth won't touch a potato (100 calories, 0g fat), but then proceed to eat a 6 oz steak for dinner (565 calories, 44g fat). They’ll refuse a hamburger bun (120 calories, 2g fat) but take an extra meat patty to make up for it (250 calories, 15g fat).

The short of it: The calorie counts say it all – a 500-calorie steak will make you gain more weight than a 100-calorie potato. Simple. It’s the calories that make the difference to your waistline, not the carbs.

Cutting out carbohydrates can also mean missing out on vital nutrients from healthy carbohydrate foods which should be part of any well-balanced diet, especially those from fruits, vegetables and whole grains.

If you’re considering a low-carb diet for weight loss, remember to count your calories and make sure you get enough nutrients for health needs - including carbohydrates. 40-60 percent of your daily calorie intake should come from carbohydrates.

#5 - Eating extra protein will increase muscle growth

Strength training is a better way to build muscle

If you've ever visited a gym and seen the displays of protein powders and bars, it's easy to see how you could fall for this myth. Many people overeat protein-rich foods in the hope of bulking up their muscles.

The short of it: While protein is essential for keeping your body healthy and does play an important role in building and maintaining muscle, excess amounts of protein will be stored as fat - just like too much of any other nutrient.

The best way to build muscle is to do regular strength training, and have a healthy calorie intake. Your body needs a good balance of protein, carbohydrates, and fats.

CalorieKing.com recommends a protein intake of 15 - 20 percent of your daily calorie intake.

#6 - If you're watching your weight, don't eat after eight

Does eating at night really cause your body to store more fat because it doesn't have the chance to burn it off through activity?

The short of it: Studies have shown that your body stores extra calories as fat no matter what time of the day you consume them.  What’s important is how many calories you eat during the whole day and how many you burn off. Your calorie intake doesn’t change just because you eat after eight! And your body doesn’t store more fat because it’s night time.

The morsel of truth to this myth is that people who eat little or nothing during the day and then consume all their calories in the evening are often more overweight than those who eat regular meals spread throughout the day. That’s because regular meals help to control appetite and metabolism. Eating two hours before sleeping as night-time eating can also interfere with sleeping patterns.

#7 - Bananas, carrots, watermelon, and tomatoes are loaded with sugar

It’s been said that these foods should be avoided when you’re trying to lose weight because they are higher in sugar than other fruits and vegetables.

The short of it: Come on! You’d have to eat 8 cups of chopped carrot to get as much sugar as you get from just two glazed donuts. It’s really a question of relativity: Arnold Schwarzenegger probably feels tall until he stands next to Shaq O’Neal, and a banana is sugary until you put it next to a Mars Bar. Carrots and tomatoes may have 5-10 more calories per serving than broccoli, but compare them to a bag of Cheese Puffs or a handful of Hershey’s Kisses and you’ll realize there’s nothing to worry about!

#8 - You should never eat chocolate if you're trying to lose weight

A Hershey's bar has 240 calories and 14g of fat - surely that can't be good for your diet? Think again. If you believe the only way you can lose weight is by banishing all of your favorite chocolates, snacks, and alcoholic drinks, you might be in for a surprise.

The short of it: Telling yourself that you can't have something is a sure way to make yourself really want it! And you can bet that if you give in, you don't just have one piece of chocolate, you end up bingeing. This outcome won't help you lose weight.

A better approach is to allow yourself treats from time to time, but to regard them as treats to be enjoyed occasionally, not every day staples.

Doing a little extra exercise can also help you have more calories left for treats. For example, you could burn off 100 calories by taking a 30-minute walk, and enjoy a glass of your favorite wine with dinner.

However, if one taste will lead you to devour the rest without another thought, then your trigger foods are best left alone! Stick to treats you can control.