7 Diet Myths That Have Been Misleading You For Years

Many adults diet to get in shape, feel better about their bodies, or slim down before an important event. However, dieters often make the false assumption that they should change their eating habits only for short periods of time and only when their goal is to lose weight. In reality, doing so can lead to eating patterns that are harmful to long-term health. Here are seven misconceptions about dieting that can make the outcome more detrimental than helpful.

"Diets Are Meant To Be Short-Term Solutions"

Dieting usually involves restricting the type and quantity of food consumed with the goal of losing weight. It is easier to engage in such restricted eating when it is a short-term endeavor, which most diets designed to reduce weight often are. However, restricting food intake for short periods of time can result in yo-yo dieting, which does not result in sustained weight loss and can harm health. Constant changes in eating habits and the nutrients consumed are hard on the body, especially the heart. It is better to focus on small but permanent diet and lifestyle changes to achieve long-term health goals. Try to incorporate healthier foods into all meals and limit the intake of junk food.

"Use Starvation For Quick Weight Loss"

In addition to causing hunger pains and reduced energy, starvation has serious short-term and long-term consequences for health. Regular starvation can result in a slower metabolism, which is the body’s way of conserving energy. There is also a greater chance that the body will hold onto fat so that it can retain warmth and fuel. Thus, starving the body may help to shed a few pounds of water weight initially, but it makes long-term weight loss more difficult to achieve and maintain. Starvation and restricted eating can also lead dieters to binge eat foods that are high in fat and calories. This defeats the purpose of dieting and can harm rather than improve health.

"Any Amount Of Fruit Is Healthy"

Just because fruits are full of nutrients and vitamins does not mean they are healthy to eat in any quantity. Fruits contain a high amount of sugar and fructose, which can interfere with dieting goals when consumed in excess. Fruits should be given priority over processed and junk foods, such as chips and donuts. However, they should make up only a portion of a healthy diet. To lose weight, eating a variety of foods in moderation is key. Stick to a couple of servings of fruit daily alongside three to four servings of vegetables and lean proteins. In addition, choose fruits that are high in fiber and antioxidants, such as apples and berries.

"All Calories Are Equal"

Many dieters focus on the number of calories consumed rather than on the quality of the calories. Although the number of calories consumed is important, not all are the same. The body processes calories differently depending on lifestyle factors and the time of day. For example, combining a healthy diet with exercise allows the body to metabolize food more efficiently. In comparison, those who exercise infrequently metabolize food more slowly because they expend less energy. In addition, eating a hundred calories from a candy bar is not the same as eating a hundred calories from a slice of avocado. Whereas the candy bar is devoid of nutrients, the avocado is full of healthy fats.

"Always Opt For Low-Fat Options"

When foods are labeled as low-fat, they should really be labeled as lacking flavor. After all, removing fat from food commonly removes its flavor. To add flavor, manufacturers typically add additives and sugar to low-fat foods. This can make them less healthy than their full-fat counterparts. For this reason, enjoying a spoon of real peanut butter made only from peanuts is better than eating a scoop of a low-fat counterpart, which has a much longer ingredient list. In general, the fewer ingredients a food contains, the healthier it is. Low-fat diets may contain fewer calories than a full-fat diet. However, the latter usually contains more whole foods and lean proteins, which are key for achieving long-term health goals.

"A Gluten-Free Diet Is The Way To Go"

Gluten-free diets became all the rage a few years ago when celebrities started following and endorsing them, and they continue to remain popular across North America. Although cutting out traditional cakes, cookies, bread, and pasta will help shed pounds, substituting them for their gluten-free versions can pack them back on. Gluten-free bread, cookies, and pasta are typically full of additives and a long list of synthetic ingredients. For this reason, a healthy gluten-free diet involves eating foods that are naturally free of gluten, such as fruits and vegetables. Except in the cases of a gluten-related medical condition, eating these foods along with a moderate amount of traditional carbohydrates is usually sufficient for achieving weight-loss goals.

"The Number On The Scale Matters"

When trying to lose weight, most dieters focus on the number they see on the scale. This is a misguided approach to getting in shape because there are many factors that can raise or lower this number. For example, working out usually builds muscle, which weighs more than fat. Thus, working out can increase the ratio of muscle to fat in the body without changing overall weight. Increasing muscle mass is beneficial because it boosts metabolism, which leads to a slim and toned body. Instead of getting caught up with the numbers on the scale, focus on the fit of clothing. The way a pair of jeans looks and feels is a better indicator of overall progress than a scale.