Myths And Facts About Dieting

‘‘Eating less and a vigorous exercise will sure get those extra flabs off you’’, this is what you hear from one of your friends. And then, the very next day you read an article talking about a balanced and healthy diet combined with exercise, along with monthly visits to your health practitioner, is all that you need to stay fit and healthy. There are many more that you probably read every day on dieting and losing weight. Now that’s confusing, isn’t it? We all are aware of dieting and the benefits it can bestow on us. However the kind of diet and benefits vary from one person to another. We’re loaded with so much information that it is confusing to decide which information is appropriate and which is not. Based on published researches and articles that are scientifically vetted through, let’s discuss few common myths of dieting and demystify the facts behind them.

5 Myths of Dieting: Facts Unfolded

Myth #1: Consumption of fat reduced is equally proportional to weight reduced

Fact: Fats certainly add up to your weight. Not all fatty foods are bad though. There are categories that one has to consider while consumption of fats. There are two types: ‘good fat’ or unsaturated fatty foods that are present in fish and ‘bad fat’ or saturated fatty foods such as processed butter and cheese. Some amount of unsaturated fats are required for functioning of our body, but in moderation. If we cut down on fats including the good fat category we may deprive our body of the essential fats required for metabolism. Moreover while buying low fat or fat free products from market one must consider carefully the ingredients that go in to making it fat free or low fat. Few low fat or fat free products have extra sugar, chemicals and thickeners added to them to make up for the missing fat ingredient. Hence, though you may not eat the actual fat in these low or fat free products,  you end up eating a food that is higher in calories than a normal fatty food. Consider carefully while choosing fat products from market, wise advice from your dietitian can be sorted too. Fats in general can be consumed in moderation at times, as they give a sense of filling and you don’t feel hungry very soon and don’t end up eating too often.

Myth #2: Follow the traditional 3 meals per day

Fact: It’s not about eating 3 times a day or 6 times a day, all that counts is the intake of calories. Calorie intake for each person differs. And the missing link between the calorie intake and weight loss is further differentiated based on age, gender, body type and level of physical activity. Hence it is recommended to consult your dietitian regarding your daily calorie intake. If you have 3 meals per day or 6 meals in smaller portions but the calorie intake remains the same, it should not be a concern at all.

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Myth #3: Eating carbohydrates increases your weight

Fact: Carbohydrates are essential component of a balanced diet and they should form a part of your diet plan. Carbohydrates have the essential fibre content. Such carbohydrate foods include brown rice, whole meal bread, wheat pasta, and wheat foods such as chapatis. They have the fibre to make you feel full and provide you with the required nutrient. However processed carbohydrates such white rice, or white bread and white pasta are polished and the fibre content is lost in the processing. So eating these processed carbohydrates won’t provide you with the required nutrients. At the end of the day what counts is calories. Even if you have a carbohydrate diet like brown bread but top it up with loads of cheese and butter the calorie intake increases and the actual nutrient value is lost. Hence, watch how you eat.

Myth#4: You can lose weight by eating only when you’re hungry

Fact: As you read along there is an emphasis on the fact that calorie intake is what counts to help you keep fit and healthy, and fall within the BMI range. Many of us may think that skipping meals and having food only when we starve can help us to cut down calories. Ironically, that’s not the case. For instance if you skip your breakfast, by lunch time you’re very hungry and end up gorging more food including the junk stuff. You add up more calories and skipping meals did no good in this way. Eating healthy food at regular intervals throughout the day, and following the same routine 7 days a week irrespective of whether it be a Sunday or a Monday, is important.

Myth #5: You can’t lose weight until you follow a strict vegetarian diet

Fact: Whether you eat meat or don’t doesn’t really matter. Ultimately it’s the calories that count. There are lean meats that are low in dietary fat and can be consumed if you love to eat meat. Simultaneously, though vegetables are good in fibre, protein and carbohydrates, an unplanned vegetarian diet can end up in increasing your calories. For instance if you include more portions of starchy foods neglecting the protein content and consume more of fried items like potato or onion crisps, being a vegetarian would not prove to be a benefit to reduce calories either. If you follow a strict meal plan like 5 servings of vegetables and 5 of fruits with a balanced portion of carbohydrates and fat, being a vegetarian you can be assured of the appropriate calorie intake.

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As we’ve discussed above, calories do count and matter. And it’s important to have food at equal intervals each day in moderate proportions. Just dieting the healthy way won’t do, it should be combined with exercise that will help you burn any extra calories that you may have accidentally picked up through your diet plan. Try weighing yourself once a day to keep a record of your weight. It is very essential to consult your dietitian or an expert nutritionist to understand what diet best suits you. Couple it with your best exercise programs and you are already getting fitter! Lastly, don’t forget to like and share this article. Your queries and feedback are welcome in the comment section below.