Myth: High-protein/low-carb diets are
a healthy way to lose weight.
Fact: The long-term health effects of a high-protein/low-carbohydrate
diets are unknown. But getting most of your
daily calories from high-protein foods like meat, eggs, and
cheese is not a balanced eating plan. You may be eating too
much fat and cholesterol, which may raise heart disease risk.
You may be eating too few fruits, vegetables, and whole grains,
which may lead to constipation due to lack of dietary fiber.
Following a high-protein/low-carbohydrate diet may also make
you feel nauseous, tired, and weak.
Eating fewer than 130 grams of carbohydrate a day can lead
to the buildup of ketones (partially broken-down fats) in
your blood. A buildup of ketones in your blood (called ketosis)
can cause your body to produce high levels of uric acid,
which is a risk factor for gout (a painful swelling of the
joints) and kidney stones. Ketosis may be especially risky
for pregnant women and people with diabetes or kidney disease.
Myth: Fad diets work for permanent weight loss.
Fact: Fad diets are not the best way to
lose weight and keep it off. Fad diets often promise quick
weight loss or tell you to cut certain foods out of your
diet. You may lose weight at first on one of these diets.
But diets that strictly limit calories or food choices are
hard to follow. Most people quickly get tired of them and
regain any lost weight.
Fad diets may be unhealthy because they may not provide
all of the nutrients your body needs. Also, losing weight
at a very rapid rate (more than 3 pounds a week after the
first couple weeks) may increase your risk for developing
gallstones (clusters of solid material in the gallbladder
that can be painful). Diets that provide less than 800 calories
per day also could result in heart rhythm abnormalities,
which can be fatal.
Tip: Research suggests
that losing ˝ to 2 pounds a week by making healthy food
choices, eating moderate portions, and building physical
activity into your daily life is the best way to lose weight
and keep it off. By adopting healthy eating and physical
activity habits, you may also lower your risk for developing
type 2 diabetes, heart disease, and high blood pressure.
Tip: High-protein/low-carbohydrate
diets are often low in calories because food choices are
strictly limited, so they may cause short-term weight loss.
But a reduced-calorie eating plan that includes recommended
amounts of carbohydrate, protein, and fat will also allow
you to lose weight. By following a balanced eating plan,
you will not have to stop eating whole classes of foods,
such as whole grains, fruits, and vegetables—and miss the
key nutrients they contain. You may also find it easier
to stick with a diet or eating plan that includes a greater
variety of foods.
Myth: Starches are fattening and should
be limited when 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 when eaten in large portion sizes or
when covered with high-fat toppings like butter, sour cream,
or mayonnaise. Foods high in starch (also called complex
carbohydrates) are an important source of energy for your
body.
Tip: The Dietary Guidelines for Americans
recommends eating 6 to 11 servings a day, depending on your
calorie needs, from the bread, cereal, rice, and pasta group—even
when trying to lose weight. Pay attention to your serving
sizes—one serving is equal to 1 slice of bread, 1 ounce
of ready-to-eat cereal, or ˝ cup of pasta, rice, or cooked
cereal. Try to avoid high-fat toppings and choose whole
grains, like whole wheat bread, brown rice, oatmeal, and
bran cereal. Choose other starchy foods that are high in
dietary fiber too, like beans, peas, and vegetables.
Myth: Certain foods, like grapefruit,
celery, or cabbage soup, can burn fat and make you lose
weight.
Fact: No foods can burn fat. Some foods with caffeine may
speed up your metabolism (the way your body uses energy,
or calories) for a short time, but they do not cause weight
loss.
Tip: The best way to lose weight is
to cut back on the number of calories you eat and be more
physically active.
Myth: Natural or herbal weight-loss products
are safe and effective.
Fact: A weight-loss product that claims to be “natural”
or “herbal” is not necessarily safe. These products are
not usually scientifically tested to prove that they are
safe or that they work. For example, herbal products containing
ephedra (now banned by the U.S. Government) have caused
serious health problems and even death. Newer products that
claim to be ephedra-free are not necessarily danger-free,
because they may contain ingredients similar to ephedra.
Tip: Talk with your health care provider
before using any weight-loss product. Some natural or herbal
weight-loss products can be harmful.
