Biggest diet myths

When it comes to dieting and weight loss, it’s tempting to look for a fast and easy way to lose pounds fast. Diet myths abound, especially on the internet. It can be hard to identify which ones have solid evidence behind them, and which ones are just wishful thinking. Our guide to the biggest diet myths separates the fact from the fiction, giving you the evidence behind these fads. We’ve looked at the research and spoken to a registered nutritionist to uncover the truth behind eating fads, exercise myths, and restricted diets.  Plus, check out our guide to dieting tricks that really do work, from scheduling mealtimes to lowering your stress levels, as well as the best protein powder to add to shakes and smoothies and keep you fuller for longer.  

Many people think that opting for low-fat versions of their favorite foods can help them to lose weight. However, a study published in Clinical Nutrition found that low-fat diets have been linked to health issues such as metabolic syndrome, a condition which can cause diabetes, obesity, and hypertension. Many foods labeled as low fat are still high in fat, such as mayonnaise.

Others may have some of their fat replaced by sugar or salt. We all need some fat in our diet, as it helps us absorb vitamins. “Fat often gets a bad reputation because it provides you with more than twice the energy of protein or carbohydrates – nine calories per gram compared to four calories per gram,” says Dr Richard Allison, registered nutritionist at Herbalife Nutrition. “However, fat is an essential nutrient, fundamental in a number of processes within the body, and should make up part of a balanced diet.”

The Center for Disease Control and Prevention advises checking the nutritional labels to look for foods that contain healthy fats, such as monounsaturated fats and polyunsaturated fats, and avoid products that contain unhealthy fats, such as saturated fats and trans fats. 

Proponents of grazing, whereby one eats several small meals a day instead of three large meals, say it can help to control blood sugar and aid weight loss. 

However, studiesinto patients who have undergone bariatric surgery found that grazing behavior was linked to weight gain over the long term. A 2021 systematic review also suggested that grazing was linked to losing control over eating, as well as potential eating disorders.

In 2021, researchers found that grazers ate, on average, 250-260 extra calories every day, and tended to indulge in foods that had a higher sugar or saturated fat content. 

“Eating small, frequent meals will not boost your metabolism,” says Dr Allison. “Your daily calorie and macronutrient intake matter far more than how often you eat.” 

It’s true that to lose weight you need to burn more calories than you consume. And exercise can be an effective way to burn those
calories. 

However, simply eating whatever you want in the hope that you’ll burn it all off at the gym or track isn’t a healthy way to live. It also doesn’t take into consideration the fact that junk food and sugary snacks can increase the risk of heart disease, tooth decay and type 2 diabetes.

Opting for a diet that’s high in fruits and vegetables, lean meats, and complex carbohydrates will give you the energy you need for your workouts, as well as setting long-term healthy eating habits that will improve your overall health.

“You need the right fuel for your body and poor nutrition will prevent you from achieving your goals, no matter how long or hard you exercise”, says Dr Allison. “You also need to  replenish the stores that you’ve used during exercise, ideally with protein and carbohydrates, not forgetting vitamins and minerals as well.”

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