Dieting is an inevitable part of the weight loss journey. There are many varieties of dieting on and off the internet if you search for weight loss remedies.
But unfortunately, most of them are fad diets and can do more harm than good. One should only take dieting advice from knowledgeable people and not just randomly follow ignorant comments or do one’s experiments.
There are so many misconceptions looming around dieting. You may have got it from the internet or the people around you, or it might just be your belief. Anyhow, it is necessary to clear those misunderstandings for a healthy weight loss journey.
Here are some of the common myths and their facts about dieting:
1. ONE-SIZE-FITS-ALL DIETS
There is a belief that if one diet has worked out for one, that should work for others. It leads to a lot of disappointment because that’s not always true.
Each individual’s body and how it reacts to certain types of diets are different. There may be chances of nutritional deficiencies, allergies, etc. So, if somebody says that a particular diet has helped them lose weight, do not assume you will also get the same result.
Following a custom-made diet by a professional who knows and understands your body is the best option.
2. DIETING IS EXPENSIVE
Another common myth is that a healthy diet will contain expensive foods. This is also a reason behind unnecessary fasting or skipping meals.
Your diet doesn’t necessarily have to contain exotic fruits, seeds, or nuts, as seen in commercials and celebrity diet plans.
As a nutrition expert, I can assure you there are many cheap but nutritious and weight-loss-aiding foods around you.
A small change in your current diet might as well work. All you need is proper guidance and determination.
3. FOLLOW DETOX DIETS TO PURIFY THE BODY
“Detox” is a common word looming around the internet these days. Detox drinks, detox foods, and whatnot. It makes people believe that they could only detoxify their bodies with an outside source.
Our body has the natural system for detoxification through the organs, liver, and kidney. The so-called “detox diets” lack scientific evidence and may create health issues. So, think twice before blindly following such diets.
4. EXTREME CALORIE REDUCTION IS THE KEY
Many of them believe that weight loss means extreme calorie restrictions. Calorie intake should be reduced when trying to lose weight, but it should only be under supervision.
In a weight loss plan, calories consumed differ from person to person. It depends on BMI, goals, age, physical activity, etc. So, reducing calories according to your wish may lead to health issues and deficiencies.
5. ALL FATS ARE UNHEALTHY
The word ‘Fat’ itself is alarming for people trying to lose weight. Foods that contain fat are oils, fish, meat, butter, lard, nuts, etc.
Fats are categorized into saturated, mono-unsaturated, poly-unsaturated, and trans fats. Among these, saturated fats and trans fats are the fats one should avoid, even if they are not trying for weight loss. The other two fats are the good fats you should include in your diet.
Good fats perform many functions in the body, like maintaining the health of the heart and blood vessels, absorption of fat-soluble vitamins, brain development, formation of cell structure, etc.
So, adding fats judiciously to your diet is essential. Nuts, avocado, safflower oil, canola oil, olive oil, and fish(salmon, mackerel, etc) are the healthy fat options in dieting.
6. ALL CARBOHYDRATES SHOULD BE AVOIDED
Carbohydrates are one of the essential nutrients found in most foods. The product after the breakdown of carbohydrates is glucose. It is the source of energy for every cell in the human body.
When it comes to weight loss, there is a tendency for people to categorize carbohydrates as their enemy suddenly. This is out of ignorance. There are two different types of carbohydrates- simple carbohydrates and complex carbohydrates
. Simple carbohydrate foods are more on the sugary side and are not appropriate for an overweight or obese person. Complex carbohydrates like whole grains, fruits, vegetables, lentils, etc, are healthy carbohydrates that aid in weight loss and provide energy to the body.
Remember that all the internal organs of our body get the energy to function from the food we eat. The key is to choose the appropriate source of energy food in the right amount.
7. SKIPPING MEALS AIDS IN WEIGHT LOSS
It is a common myth that skipping meals aids in weight loss. It may be any meal, like breakfast, lunch, or dinner.
People believe that if they skip one or two meals, there is less calorie intake. So, they think they will lose weight doing so. But skipping meals is more a problem than a solution.
If one skips a meal, it leads to over-eating later and that is not something that helps in weight loss. It also leads to reduced energy levels and slows the metabolism.
Skipping meals is not the best option for weight loss or in any other context. A balanced diet at regular intervals is essential for weight loss.
8. THE MORE YOU FAST, THE MORE YOU WILL BENEFIT
Fasting is a commonly heard word when it comes to weight loss. It is a technique to follow in your weight loss journey.
Fasting has many benefits such as reducing blood sugar levels, healing gastric problems, reducing inflammation, hormonal balance, etc.
Even some religions practice fasting as a ritual. The problem occurs when you fast improperly.
If you overdo it, you may face problems like acidity, low energy levels, cravings, hunger, sleep disturbances, dehydration, etc.
It is crucial to have the guidance of an expert when you opt for fasting.
The time interval between meals, what to eat after fasting, how often you should do it, etc, can only be known to a professional.
So, be mindful when deciding to fast.
9. DIETING ALONE IS ENOUGH FOR WEIGHT LOSS
There is a common misbelief that dieting is the holy grail for weight loss. Dieting alone might not give you the results you are looking for. Physical activity is also necessary for weight loss.
The calorie deficit created from exercise and reduced food intake speeds up the weight loss.
But it is necessary to maintain a balance between exercise and diet. The diet should be formulated according to the intensity of the exercise you would be doing.
There will be adverse effects like fatigue, muscle aches, joint pain, dehydration, nutrition deficiencies, etc if diet and exercise don’t go hand in hand.
An expert can calculate the calorie difference and prepare an apt diet-exercise regimen for you.
Not just that, dieting or no dieting, physical activity is essential for the healthy function of the human body.
10. SUPPLEMENTS HELP YOU LOSE WEIGHT
There has been a surge in dietary supplements in the last decades. Every pharma company has its specific forms of dietary supplements that they claim to help in weight loss.
Not just the pharma companies but even people on social media come up with their ‘unique’ formula, claiming that it is a wonder drug for weight loss.
There is little scientific evidence that these supplements help in weight loss. Supplements taken without any supervision can lead to health issues. It can also react with other medications and cause serious problems.
Even though some supplements indirectly help with weight loss, a proper diet and exercise should be added to your routine to achieve the desired results.