Weight loss, Diet & Nutrition Info

Myth – Fat metabolisers really work.

Fact – Fat metabolisers or fat burners are a group of over-the-counter diet pills with active ingredients that theoretically raise metabolism and help burn body fat. Despite extravagant claims, there is really no clinical evidence that these fat metabolisers do work.

Furthermore, there are serious concerns about the health risks associated with ephedra, an ingredient found in some of these products. Ephedra has been linked to high blood pressure, severe headaches, heart rate abnormalities, seizures, heart attacks and even deaths in some susceptible individuals.

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

Fact – A high-protein/low-carbohydrate diet includes generous amounts of beef, pork, chicken, eggs and butter and limits carbohydrate-rich foods (like grains, beans, fruits, breads, rice, potatoes, pastas and starchy vegetables). These diets are based on the theory that when you lower carbohydrate intake, the body burns its reserves of stored carbohydrate (glycogen) and fat for energy. Proponents of this diet claim it can help weight loss, improve blood glucose levels and can help in prevention of heart disease.

In reality, this type of diet has many disadvantages. Firstly, you lose quite a lot of weight because of water loss, and this can dehydrate you and make you feel lethargic and weak.

Secondly, ketones that build up in the bloodstream suppress appetite, but cause dehydration, headaches, nausea, tiredness, weakness and bad breath.

Thirdly, as the diet limits intake of whole grains, fruits and vegetables, you will be more likely to lack key nutrients like B vitamins, phytochemicals and dietary fibre that can protect you from chronic diseases.

There are also concerns over the long-term effect of these diets on the build-up of fatty deposits in blood vessels, uric acid levels which increase likelihood of developing gout, and the effect on calcium stores in bone.

Most importantly of all, all the studies completed so far find these diets do not help individuals to change their long-term eating habits, and so most commonly, weight is re-gained once old eating habits resume.

Myth – Carbohydrates are fattening.

Fact – Despite all the very scientific theories about carbohydrates and insulin levels used to support this claim, there really is no established scientific evidence to support the claim that carbohydrates are fattening. Carbohydrates provide approximately 4 kilocalories per gramme, similar to protein (3.75 kilocalories per gramme), and half the energy value of fats (9 kilocalories per gramme).

You can therefore continue to enjoy carbs whilst on a weight loss diet, but remember to choose the carbs wisely – soupy noodles instead of fried ones, plain white rice instead of fried or biryani rice and breads with less spreads for instance, and don’t forget to eat all foods, including carbohydrates, in moderation.

Myth – Only low-fat foods should be consumed for weight loss.

Fact – As fat is a calorie-dense nutrient (each gram provides about 9 kilocalories), it is advisable to consume less fat for weight loss. But, opting for low-fat foods is not the answer to weight loss, as extra sugar, flour or starch may be added to these foods to improve flavour and texture after fat is removed and these ingredients can add back calories. It’s best therefore, to check food labels carefully and choose only those foods that provide less calories per serving.

Myth – Skipping meals will help me to lose weight.

Fact – There are a number of studies that find meal skipping during the day increases the likelihood of an eating binge later in the day. Another disadvantage with meal skipping is that it may place your body in the starvation mode and so the body works to conserve its fat deposits by lowering metabolic rate.

Breakfast is the most common meal to be missed, but a recent Harvard study found that those who ate breakfast regularly were less likely to become obese, compared to those who skipped it.

Myth – A vegetarian diet can help me lose weight.

Fact – Research reveals that people who follow a vegetarian diet, on average, eat fewer calories and less fat and have lower body weight relative to their heights than non-vegetarians. But, going vegetarian does not guarantee weight loss, especially if high-fat, high-calorie foods with little or no nutritional value form a part of your daily meal choices.

Myth – Herbal weight loss products are safe for weight loss because they are natural.

Fact – Most herbal products have not been tested scientifically to prove that they are safe or that they work. Also, some products may be unsafe if used with other medication or may be risky in people with certain medical conditions. Always best therefore, to check with a doctor, pharmacist or dietitian before using herbal or “natural” weight-loss products.

Myth – I don’t need to exercise for weight loss.

Fact – Dieting alone can help you lose weight – cutting 250 calories from your daily diet can help you lose about half a pound a week, as 3,500 calories equals 1 pound of fat. If you add exercise to dieting, you can double your rate of weight loss. Experts recommend at least 30 minutes of moderate-intensity physical activity on most, if not all, days of the week.

Myth – To lose weight don’t eat after 8pm.

Fact – As calories are the same at any hour of the day, the body processes calories in the same way at any time of the day, so restricting food after a particular time in the evening will have no effect on overall weight loss.

Myth – Some diets can reduce fat in particular body areas.

Fact – There is no evidence that diets proclaiming to reduce fat in particular body areas actually work. As the body burns fat from all available stores, a weight loss programme reduces overall body fat – so you can lose a little weight in a particular area, but not without losing elsewhere too. Exercise can help you tone up in specific areas.

Myth – Meal replacements provide complete nutrition.

Fact – Many meal replacements shakes or bars lack fibre and phytochemicals that aid in disease prevention. So, if you choose to use a shake or bar to replace do it only for a short while and eat balanced meals that provide sufficient calories, protein, fibre and phytochemicals through the rest of the day.

Myth – To lose weight, I should eat foods that agree with my blood type.

Fact – The diet Eat Right 4 Your Type (refers to blood type) claims that each blood type has its own unique antigen marker that reacts negatively to certain foods, and individuals have varying levels of stomach acidity and digestive enzymes that correlate with blood type.

Based on this theory, the diet provides a list of foods to eat or avoid, depending on your blood type.

Scientifically, there is no evidence that diets should be based on blood type. And eliminating whole food groups, may cause nutrient deficiencies – for example excluding dairy products may result in calcium deficiency.

That’s all folks!