In order to successfully lose weight it’s important not to fall for the following common diet misconceptions.
The Fallacy: Calories Don’t Count
This is the first of the many fallacies that people use in the weight loss business in order to convince you to try their gimmicks. On the contrary, calories do count in a weight loss program. In order to lose a pound of fat, you must reduce your intake by 3,500 calories. However, in a low fat, moderate lean protein and moderate complex carbohydrate diet there is no need to count calories, since by nature this is a low calorie diet.
The Fallacy: Crash Diet to jump Start Weight Loss
This is probably the worst way to begin a diet program because most crash diets, which are usually low in carbohydrates, produce rapid fluid loss. This fluid loss has nothing to do with the amount of liquid a person drinks, and only reflects a change in the body’s ability to hold fluid. Fat is not coming off in this type of program and, in fact, protein can be lost during a crash diet, which may be harmful to the kidneys. When these diets are abandoned, weight is gained rapidly, usually in the form of fat, and the dieter may wind up with more fat than when he or she started.
The Fallacy: Exercise Is Not Essential to Weight Loss
Nothing can be further from the truth. Regular physical exercise and activity is a key point in a long term weight reduction and weight maintenance program. Exercise not only burns calories, but also has an appetite regulating effect on the brain. Exercise also favorably affects the metabolism by lowering blood pressure, blood cholesterol, blood sugar, and, in general, contributing to good health.
The Fallacy: Anything That You Eat in the Evening Will Turn to Fat
It doesn’t make any difference when you eat. It’s the total number of calories you consume daily versus the total number of calories you burn daily that determines weight loss or weight gain. Your body does not differentiate calories eaten during the day or in the evening, only how many calories you have eaten on that particular day. The only disadvantage to eating late in the evening is if you have a condition known as acid reflux, and in that particular case, this could precipitate heartburn. If you do have reflux, it is certainly essential to have this checked by your physician.
The Fallacy: Certain Foods Can Burn Up Calories
As explained in Tips 6 and 10, the digestion of some foods does consume more energy than that of others, but there is no food that expends enough energy during digestion to promote any substantial weight loss by itself, without other changes to your eating and exercise habits.
The Fallacy: It Doesn’t Make a Difference How Fast You Eat
Eating a meal slowly and chewing the food thoroughly gives the appetite regulating center in the brain a chance to register what you have eaten and reduce the appetite and make you more satisfied with less food. Eating rapidly does not by itself cause you to be overweight; however, since people who eat rapidly do not give the appetite suppressing mechanism time to work, they tend to eat more.
The Fallacy: Because Meat Is High in Protein, It Doesn’t Cause Weight Gain
Protein, no matter what the source, contains 4 calories per gram. Carbohydrates also contain 4 calories per gram. Fat, however, contains 9 calories per gram, more than twice as many calories as a gram of protein or carbohydrate. Meat not only gives 4 calories per gram for its protein content, but it also gives 9 calories per gram for its fat content. The greater the percentage of fat in the meat, the higher the caloric value.
Because consumption of any excessive calories above the body’s metabolic requirements results in increased storage of fat, eating meat not only can cause weight gain, but can cause a greater proportion of fat to be deposited in the body because of its high fat content.
The Fallacy: As Long as You Take Your Vitamins, It Doesn’t Matter What You Eat
Vitamin supplements will not provide all the daily requirements of protein, carbohydrates, minerals, amino acids, and essential fatty acids that the body needs. This is a widespread misconception about nutrition and dieting. Many complications have been noted in people on very low calorie diets combined with protein vitamin supplements because of the inability of the body’s metabolism, particularly the kidneys and liver, to adjust to this type of diet.
The Fallacy: If You Skip Breakfast and Lunch and Eat a Large Dinner, You’ll Lose Weight
No matter when the calories are consumed in a given twenty four hour period, the end result is the same. The basic formula is calories consumed versus calories expended. Whether you eat 400 calories three times a day or 1,200 calories at one meal, the body does not know the difference as far as weight gain goes. In addition, skipping meals is not a healthful way to embark on a diet program because the appetite becomes overs timulated late in the day and you not only eat a large dinner, but you also eat continuous snacks through the evening.
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