Weight Loss & Nutrition Myths - Part 1

Thursday 8th July 2010 9:58am

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 result in quick weight loss by telling you to cut certain foods out of your diet. However diets that strictly limit kilojoules or food choices are hard to follow and most people quickly get tired of them. Weight gain usually follows as people revert to their old eating habits. These are the so called “yo-yo diets”.

Another potential problem with fad diets is that they may promote unhealthy habits because they may not provide all of the nutrients your body needs as well as, in rare circumstances, precipitating other conditions like gall stones and gout.

Tip: Losing 1 to 4 kilograms 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.

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

Fact: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting most of your daily kilojoules 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.
Too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fibre.
Too much protein which may precipitate gout in susceptible people
Very low carbohydrate intake can lead to the formations of ketones in the blood. This can be quite a serious condition.

Be sure to discuss any changes in your diet with a health care professional, especially if you have health conditions such as cardiovascular disease, kidney disease, or type 2 diabetes.

Tip: High-protein/low-carbohydrate diets are often low in kilojoules 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 kilojoules. They become high in fat and kilojoules when eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or mayonnaise. Starches may even help reduce hunger feelings by helping to maintain blood glucose levels.

Tip: A healthy eating plan is one that:

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

This information is not intended as a substitute for qualified medical advice. Please consult a properly qualified health care practitioner.