Common Diet Myths and Facts



Overweight people try to lose extra weight to stay fit. In doing so, they rely on dieting, exercising, taking supplements, etc. In many cases, despite trying hard, it still remains hard to lose weight significantly. How correct is how much we know or do to lose weight, matters significantly in how much we progress in losing weight.  There are misperceptions or myths regarding weight loss process. In many cases, misperceptions lead to wrong actions which can keep you confused and make it harder to lose weight. As myths obstruct weight loss, it’s important to put an effort in accordance with facts rather than myths surrounding weight loss process. Below are some of the myths and corresponding facts.



All calories are same


Calorie is a measure of unit of energy. Calories are same in terms of energy content. But, effects of calories on your weight can vary depending on their sources. Metabolic pathways for calories from different foods can be different. Calories from different foods can have hugely different effects on hunger and the hormones that control body weight. For instance, calories from fat and carb aren’t the same as calories from protein. Choosing protein over fat and carbs can enhance metabolism, reduce appetite and boost the function of some weight-regulating hormones. Calories from refined foods can be much less filling that calorie from whole foods.



Losing weight is a linear process


Losing weight takes time and it’s not a linear process. While having a downward trend, your weight can fluctuate up and down. It’s normal for both men and women and there is nothing much to be concerned about. It’s possible that your body is holding on to more water than usual or you may be carrying more food in your digestive system. Women can experience fluctuation in water weight during the menstrual cycle. Despite the fluctuation in weight, as long as the weight has a predominantly downward direction, you can still succeed in losing weight in the long run.



Supplements can be useful in losing weight


Weight loss supplements claim to have significant effects. But, according to studies, they’re never very effective. Supplements work for some people and it’s because of placebo effect. People get impressed by marketing, start to take supplements and consciously choose what or how much to eat or not eat, which helps loose.  

There are few supplements that can have modest effects on weight loss. Supplements that are best may help you lose few pounds over several months.



Obesity is about willpower rather than biology


It’s wrong to believe that obesity or weight loss is all about willpower. Many factors contribute to obesity which is a very complex disorder. A number of genetic variables have been found to be linked to obesity. Different medical conditions such as PCOS, hypothyroidism, depression, etc. can enhance the risk of weight gain. There are numerous hormones and biological pathways in the body, which regulate body weight. These hormones and biological pathways can be dysfunctional in obese people which can make it harder to prevent weight gain and lose weight.


In cases of obese people, it’s mainly genetic and biological factors that matter rather than willpower. Willpower matters to some extent. It’s still a good idea to not give up and use willpower to keep your eating behavior weight-loss friendly.



‘Eat less and move more’ is a good advice


Just eating less and moving more won’t help in the long run. Eating and exercising need to be done in relation to calorie intake and expenditure recommended for you. Advising an obese person to just eat less and move more is like advising someone with depression to cheer up or an alcoholic person to drink less. It doesn’t work. One’s overall perspective and behavior need to be Weight loss friendly in order to lose weight sustainably.



Carbs make you fat


Low-carb diets facilitate weight loss, but it doesn’t mean that carb is responsible for obesity. Humans have been consuming carbs for a very long time. The obesity epidemic has been a health problem since around 1980. The fact is that refined carbs are associated with weight gain. But, carbs from whole foods are very healthy. It’s not a good idea to either avoid or over-consume carbs. It’s a healthy choice to eat carbs from whole foods reasonably.



Fat makes you fat


Stored energy or calories is body fat. Calories come from not only fat but also carbs and protein. Fat doesn’t lead to weight gain If you eat fat as much as calories from fat don’t surpass the range of calorie intake recommended for you. It is calories rather than fat to focus on. The other thing is that fat is of two types. One is good and another one is bad. It’s a healthy choice to eat good fat.  



Eating breakfast regularly is necessary to lose weight


Breakfast eaters tend to weigh less than breakfast skippers. It may be because breakfast eaters are more likely to have other healthy lifestyle habits. Actually eating or skipping breakfast doesn’t affect weight, as found out by controlled trials in a study lasting about four months involving 309 men and women.



Fast food is always fattening


Fast food isn’t always bad. As people are becoming increasingly health conscious, many fast food chains have started offering healthier options. Such change can make fast food a good option when you don’t have enough time to prepare a healthy meal.



Obese people are unhealthy and thin people are healthy


Obesity is linked to an increased risk of numerous chronic diseases including heart disease, type2 diabetes, cancer, etc. But, there are many thin people who also experience the same chronic diseases. There are many obese people who are metabolically healthy and many thin people who aren’t.


Where fat builds up in the body matters. When fat accumulates around the organs in the abdominal area, this fat gets much more strongly linked to a metabolic disease. The fat that accumulates under the skin is more of a cosmetic problem. It’s not right to believe all obese people are unhealthy and all thin people are healthy.



So-called ‘’diet foods’’ can help you lose weight


There are so-called ‘’diet foods’’ such as fat-free foods, low-fat foods, processed gluten-free foods and disguised high-sugar beverages like Vitaminwater. There are immoral food marketers who want you to buy these foods that do not weight loss friendly. It’s not a good idea to trust them.  They can actually be unhealthy. Diet foods are also processed foods. It’s much better to eat real or whole foods to meet your calorie need.  


Weight loss goal, as well as efforts based on facts rather than myths, can be inspiring, easier to deal with and more effective.