Confronting the “Bogus Twelve” Diet Myths
1. Dieting is only about willpower—In truth, willpower must be combined with a
behavior modification and a comprehensive approach to weight loss.
2. Extreme weight loss is safe—Extreme dieting is unhealthy and is a recipe for weight-
loss failure and disappointment.
3. Calories don’t matter: Avoiding carbs or fat is the key to weight loss—In reality a
calorie is a calorie whether it comes from carbohydrates, fats, or protein. Establishing
a calorie deficit by cutting back on calories consumed plus burning more calories
through activity produces sustained weight loss.
4. Certain foods can burn fat and make you lose weight—Some foods with caffeine
may speed up your metabolism in the short run but no foods burn fat.
5. Starches are fattening and should be avoided when dieting—Actually, many foods
high in starch (such as bread, rice, pasta, cereals, beans and some vegetables) are low
in both fat and calories but like all foods should be consumed in smaller portions to
lose weight.
6. Low-fat or no-fat means reduced calories—Not always. If the manufacturer adds
sugar, flour or starch thickeners to improve the flavor and texture of the food after the
fat is removed, the product may contain the same number of calories as the full-fat
product.
7. Skipping meals is a simple way to cut calories—although it may seem logical,
studies show that people who skip breakfast and eat fewer times during the day tend
to be heavier.
8. Eating late promotes weight gain—It doesn’t matter what time of day you eat. What
makes a difference is what and how much you eat, and how much activity you get
during the day.
9. You can lose weight just by exercising—Although physical activity is very healthy,
research shows that exercise is not an effective stand-alone weight-loss solution and
should be combined with smarter food choices and portion control.
10. Diet drugs are the only effective option—While the FDA has approved several
prescription diet drugs, consumers are cautioned to beware of unproven claims that
tout special ingredients in dietary supplements to help people lose weight and fat.
11. Natural or herbal weight-loss products are also effective—Dietary supplements that
claim to be ‘natural’ or ‘herbal’ are not required to go through rigorous scientific review
to prove they are safe or that they work. Buyer beware.
12. It is possible to burn fat without dieting—Diet patches, creams, wraps, belts, and
other devices don’t work. There is nothing a person can put on their body or rub into
their skin that will cause them to lose weight.
Achieving a healthy weight loss also requires behavior modification, a supportive atmosphere and
following a comprehensive weight-loss program that is sustainable—meaning the method must address
ways to keep weight off long term. www.essentialnutrition.org