There are many professions that allow people to “fly under the radar.”  For instance, when my fiancé and I are out and people inquire about our professions, he usually receives a smile and a nod when he says he is a planner.  Unfortunately, being a dietitian does not allow for such a luxury.  It is rare that I can reveal my profession and not be bombarded with questions and comments about the latest trends in weight loss.

Over and over, I try to politely explain that not everything on the TV or Internet is necessarily true.  Still, someone knows someone who has tried the new sensational diet or popped the miraculous “all-natural” diet pill, and is now 50 pounds lighter!  Nevertheless, there is no miracle diet or pill.  So, in order to save the sanity of dietitians everywhere who would just like to go out and enjoy a cocktail, I took the liberty of clarifying some very common “misconceptions” about weight loss.

Misconception #1:
Eating foods labeled as “diet,” “low-fat,” or “lite” will result in weight loss.

Truth: 
Eating these foods does not guarantee weight loss.  In fact, I am a true believer that these “diet” foods are actually responsible for weight gain!  These foods can create a false security that it is ok to ignore portion sizes.  In turn, this results in the tendency to overeat, negating the decreased fat or calorie content.  More, bad habits of overeating can be developed even when it comes to “regular” foods, contributing to an even higher calorie intake.

The other problem is some of these foods may be low-fat or fat-free, but have added sugar to make up for the taste.  Therefore, the overall number of calories may be just about the same as the full fat version.

Misconception #2:
Eating late at night will result in weight gain.

Truth:
Physiologically, this is not true.  When it comes to weight loss, what matters is WHAT you eat, not WHEN you eat.  Weight gain occurs when too many calories are consumed, no matter when they are consumed…period.

Psychologically, this may hold some truth.  People tend to choose more calorically dense foods and/or bigger portions later in the day.  “Comfort foods” that are rich and sugary can provide ease, especially in the evening after a stressful day.  Also, social events tend to occur in the evening and generally center around an abundance of food.

Nonetheless, it is not the time that these foods are consumed that is important, but rather the type of foods and the portion sizes.  So, instead of paying attention to the time, we should pay attention to what and how much is entering our stomachs.

Misconception #3:
Fasting is a good way to cut calories and lose weight.

Truth:
Although fasting can result in a decrease in calorie intake, which is essential to weight loss, this method is not effective for long-term weight loss.  When someone fasts, his/her body responds by breaking down muscles.  This can result in a lower number on the scale at first, but the long-term effects are not good.  The majority of metabolism takes place in muscle cells, therefore, decreased muscle means decreased metabolism.

In addition, the body goes into a starvation mode.  This makes the body more likely to increase fat stores in order to prepare for future bouts of starvation.  Unfortunately, our bodies do not know the difference between a deliberate fast and actual starvation, and react the same no matter the intentions.

Misconception #4:
Lifting weights will result in weight gain and a bulky stature.

Truth:
Any body builder will tell you that bulking-up is very difficult and requires hours in the gym each day.  So the chance of bulking-up after 30-45minutes of weight lifting is very unlikely.  As stated above, metabolism occurs in muscle cells.  In fact, about 14 calories are burned per pound of muscle, compared with about 2-3 calories burned per pound of fat.  So, more muscle cells being developed during weight lifting, means more calories burned.  Being able to efficiently burn calories is vital to maintaining a healthy weight.

Misconception #5:
Eating a lot of protein will result in increased muscle mass.

Truth:
It is true that muscles are composed primarily of protein.  However, it is not true that just eating more protein will result in more muscles.  Muscle mass comes from both adequate protein intake AND weight training. 

Increasing dietary protein without weight lifting will only result in an increased calorie intake.  When calorie intake is increased in the absence of exercise, the body will store the excess as fat, not matter the source.  This means that excess calories from fat are stored as fat; excess calories from carbs are stored as fat; and excess calories from protein are stored as fat!

Misconception #6:
Intake of nuts, fish, avocados, and olive oil do not need to be limited because they contain “good’ fats.

Truth:
The above foods all contain omega-3s, a fat that has some beneficial health effects.  However, this is not a green light for overconsumption.  Fat is the most calorically dense nutrient, providing 9 calories per gram, compared to the 4 calories per gram provided by carbohydrates and protein.  Whether it comes from butter or olive oil, steak or fish, fat provides the same number of calories.  Therefore, if you are interested in weight loss, portion control must not be ignored.

Misconception #7:
Weight loss supplements are safe if they are labeled as “all natural.”

Truth:
There are 2 problems with this statement.  First, supplements are not regulated by the FDA and can therefore print whatever they want on their labels, whether it is true or not.  So “all natural” does not always guarantee an all-natural product.  Although false advertising is against the law, the market is so saturated with these products that it is impossible for governing bodies to keep up.

Second, when did all natural become synonymous with safe?  Last I checked, cocaine and marijuana were all natural, but NOT safe.

Misconception #8:
Diet sodas are a good way to ward off hunger without consuming extra calories.

Truth:
It is true that replacing regular sodas with diet sodas can result in a decrease of overall calorie consumption and consequential weight loss.  However, it is not true that diet sodas can stave off hunger.  As a rule of survival, the appetites of mammals are stimulated by sweet tastes.

Milk, which is essential to growth and development during the first years of life, contains the natural sugar lactose.  It has been shown that the initial sweet taste of milk stimulates a baby’s appetite, to ensure adequate consumption.  Although the sweetness in diet soda is not a natural sugar, it still has the same effect on the human body, resulting in an increased appetite.

Misconception #9:
Being a vegetarian will result in weight loss.

Truth:
Although becoming a vegetarian sometimes means cutting out some high fat/high calorie foods, it is not always synonymous with weight loss.  In fact, it is common for new vegetarians to actually gain weight, especially if they are not properly informed on having a well balanced diet.   

Foods that come from animals are generally high in fat and protein.  Although this may seem like a negative characteristic to a dieter, fat and protein are essential to satiety (feeling full).  These foods take longer to digest than simple carbohydrates; therefore, eating them can help to stave off hunger.

Still, a well planned vegetarian diet complete with whole grains, and adequate fat and protein from plant sources can have beneficial heath effects, including weight loss.  However, simply cutting out meat and increasing carbohydrate intake will more times than not backfire, and result in unwanted weight gain.

Misconception #10:
Eating carbohydrates will make you fat.

Truth:
Low-carb diets have been promoted for years as the answer to weight loss.  Truth be told, cutting carbs from the diet can result in weight loss; however, the results are generally short-lived.

As with any diet that eliminates an entire food group, a very low-carb diet is difficult to sustain in the long-run.  Someone may start out very diligent, counting every carb and maintaining a very low intake.  However, as soon as he or she adds back even the smallest amount of carbohydrate, the weight will return.  If it were easy to maintain a low-carb diet, the obesity epidemic would have been abolished decades ago.

Now this does not mean that carbs are evil, and eating them will result in the eternal damnation of being overweight.  There are 2 keys to including carbs in the diet AND maintaining a healthy weight.  First, eat carbohydrates in moderation.  This means eating reasonably sized portions.  One serving equals about 15 grams (ex: 1 slice of bread, 1/3 cup cooked pasta, rice, potatoes), and the average person should consume about 3-4 servings per meal (45-60 grams). 

The second key is choosing the right kind of carbs.  Eating whole grains instead of refined will result in feeling full longer.  Also, choosing fruits instead of fruit juices can help increase fiber and decrease calorie intake.  I hate to label carbs as “good” and “bad,” but there are definitely foods that should be chosen more often than others.

Misconception #999,999,999:
Although I only revealed 10 weight loss misconceptions, the list goes on and on.  The important thing to remember is that weight loss takes hard work and will not happen overnight.  There are no miracle diets and/or drugs.  If there were, weight loss would be easy for everyone, and no one would ever have to worry about being overweight again!

References:

Wolfe RR.  The underappreciated role of muscle in health and disease.  Am J Clin Nutr. 2006. 84:3, 475-482.

Mattes RD, Popkin BM.  Nonnutritive sweetener consumption in humans: effects on appetite and food intake and their putative mechanisms.  Am J Clin Nutr. 2008. 89:3, 1-4.

Dulloo AG, Jacquet J.  Adaptive reduction of basal metabolic rate in response to food deprivation in humans: a roll for feedback signals from fat stores.  Am J Clin Nutr. 1998. 68, 599-606.