So, you want to start a diet? But are overwhelmed and confused with all the contradicting information out there by so-called experts promoting some amazing new diet that will make you shed weight and make you fit and healthy in a few weeks!

Are you worried about how to tell the difference between a crash diet and one which will help you to lose weight and keep it off?

Well, fear not because we’ve done the hard work for you! In this article, we’ve demystified certain popular claims out there!

So let’s get down to it:

Myth 1: You’ll be OK with a high protein/low carbohydrate diet

Fact: While it’s true that high protein/low carb diets tend to be more effective in the weight loss department, they can also have many negative health consequences. Most of the daily amounts of calories are consumed from high protein foods such as meat, eggs, and dairy products and very few foods containing carbohydrates such as pasta, potatoes, and fruits. The lack of nutrients that are within the diet plan can raise cholesterol levels and lead to serious health implications, such as strokes and heart attacks.

One of the main issues with this type of diet is that a lot of popular foods are not allowed to be eaten, causing frustration and boredom in the medium to long term. This in turn will cause a relapse!

These types of diets also cause the kidneys to work harder to get rid of the body of excess waste from proteins and fat. This can lead to dehydration, headaches, feelings of nausea, and dizziness in the long run.

Myth 2: You’ll lose weight if you eat less

Fact: The typical person will lose weight if they eat less; the idea is to create a calorie deficit where you consume fewer calories than you burn throughout the day. However, if you’re not eating a balanced diet, you may find that you actually gain. It is very difficult to maintain this type of diet for long as you will feel deprived; your body will feel low in energy causing your brain to naturally crave high-sugar and high-calorie foods to replenish itself. It’s not necessary to starve to lose weight, instead, making small changes you can maintain is the key to long-term success.

Myth 3: Eating carbs makes you fat

Fact: Carbs are not the enemy. In fact, they’re the primary fuel for the brain and they’re also needed to maintain a healthy immune system.

It’s the number of calories you consume that counts and gram for gram carbohydrates have less than half the calories of fat. Some complex, starchy carbohydrate foods, especially wholegrain versions, are packed with fiber which can keep you satisfied for longer as they take longer to break down in the body. However, certain simple carbohydrate foods such as sugary snacks are high in calories.

Myth 4: You don’t need to eat breakfast

Fact: Breakfast is the most important meal of the day; it’s the longest time the body has gone without getting any fuel. Eating breakfast is not only good for your energy levels, your mental health, and your metabolism. It’s also a great way of ensuring you’re getting the right amount of protein and carbohydrates in your diet.

Skipping meals, especially breakfast, can make you feel sluggish and hungry throughout the day. You are more likely to reach for something high in fat and high in calories as a snack.

Myth 5: You need to eat six times a day to lose weight

Fact: The claim is that frequent meals, also known as grazing, on small healthy meals, can keep your metabolism active and staves off hunger, while also controls blood sugar levels.

However, a study of 71 overweight men and women published in the Journal of the American College of Nutrition found that eating a small, frequent meal helped people lose weight. But it was a myth. The same study found that eating a big meal — three times a day — also helped them lose weight.

The fact is that eating 6 times a day may well increase your metabolism, however, that just means your body can digest food faster. Eating 6 meals a day may actually cause you to consume more calories a day and in essence increase weight! It is always more important to choose what you are eating rather than how often.

Myth 6: Low-fat or no-fat food is always a good choice.

Fact: For decades, experts have recommended low-fat diets as a way to lose weight as fats contain more calories compared to carbs and protein.

However, these processed products may have added sugar, starch, or flour to make them taste better, which means extra calories that do not belong in your diet.

Dietary fat is essential for optimal health. Plus, low-fat diets have been linked to a greater risk of health issues, including metabolic syndrome, and may lead to an increase in insulin resistance and triglyceride levels, which are known risk factors for heart disease. The only low-fat and low-calorie foods that are safe to eat while dieting is fruits.

Myth 7: Switching to a vegetarian diet will help you lose weight and stay healthy.

Fact: If you want to make the switch, it is essential to know if your vegetarian diet will give you all the nutrients and calories it needs. Eating tons of foods that do nothing for you from a nutritional point of view, outside maybe of filling your stomach, can bring tons of trouble in later years. Since plants tend to possess a lower concentration of nutrients than meat, you’ll need to eat more to make up for this difference. Not to mention that a strictly vegetarian diet won’t get you adequate vitamin B12, vitamin D, iron, calcium, and zinc. These substances are taken mostly from dairy products and eggs during a regular diet, but true vegetarians can’t touch those.

Myth 8: Dairy products cause heart problems and increase cholesterol.

Fact: Thanks to modern medicine everybody knows that eating high levels of dairy products can lead to high blood pressure and strokes. Dairy products have a high source of calcium that keeps your bones strong and healthy. It is essential for youngsters and maybe way overlooked by adults. Dairy products also contain vitamin D, which is crucial to maintaining the traditional levels of calcium and phosphorus in your bloodstream. If you’re lactose-intolerant, you can try drinking soy or rice milk. It doesn’t taste precisely the same as true milk, but it’s still good and nutritious. Butter and margarine are the sole dairy products you ought to worry about; these contain high levels of fat. If you feel you can’t do without them, stick to a minimum amount of butter. Margarine is an over-processed fat that’s not particularly good for you. Butter could also be a touch fatter, but it definitely the healthier of the two.

Conclusion

Successful dieting isn’t about cutting everything out, but “switching to other forms of eating…broadly it’s a matter of changing what you eat as well as the quantities” Mosley explains.