Diet myths are like zombies, they keep coming back to life. They’re everywhere and some simply refuse to die. It seems like once one diet myth or nutrition fact is exposed as false or inaccurate, it’s replaced by a new one that’s wrong or misleading. Just when we think we’ve learned enough about dieting, nutrition, and health to get it right – boom! A new diet myth surfaces.
Have you ever wondered why the same misconceptions seem to crop up again and again in the weight loss world? Let’s look at some of those diet myths that never seem to die.
Myth #1: Diet soda can help you lose weight
Consuming artificially sweetened soda rather than sugar-sweetened soda will reduce your sugar intake and that’s a benefit. But it’s not that simple.
Replacing regular soda with diet soda can mean fewer calories, but it doesn’t necessarily lead to more weight loss. Several studies have found that people who regularly drink diet soda are more likely to be obese.
Several theories have been put forward to explain this paradox. One is that drinking sweet-tasting liquids without sugar can “fool” your brain into craving sugar elsewhere. Another is that artificial sweeteners have negative effects on metabolism and insulin sensitivity.
Drinking diet soda tends to also make people indulge in other high-calorie foods. Artificial sweeteners may also affect gut bacteria in a way that leads to weight gain. But whatever the reason, it’s clear that drinking diet soda isn’t necessary for losing weight and may even be a hindrance.
Myth #2: For losing weight, calories are king
The “calories are king” myth is so pervasive that even nutritionists subscribe to it. Yet not all calories are the same. Some foods — such as fruits, vegetables, whole grains, and lean proteins — are more nutritious than others, contain more fiber, and fill you up faster. That’s why it’s possible to eat too many calories from junk food without feeling full. And because foods such as vegetables and whole grains tend to be more filling than junk foods, it’s easier to stick to a low-calorie diet that includes more nutritious options than one filled with empty calories.
Myth #3: Low-fat foods will keep you lean
A low-fat diet won’t necessarily help you lose weight. Low-fat packaged foods are generally high in sugar, so they tend to be high on the glycemic index (GI). This means they cause blood sugar levels to spike, which not only makes you feel hungry soon afterward but also causes your body to produce more insulin. Insulin is a fat-storage hormone, so it leads to weight gain.
And don’t forget that some fats are good for you, so if you want to cut down on the amount you eat, do it by cutting out treats like desserts and sugary snacks, not healthy avocado, or olive oil.
Myth #4: Drinking lots of water will fill you up and help you lose weight
The idea that drinking lots of water will help you drop weight is misleading. People often compensate for liquid calories by eating more food. One study found that people who drank a glass of water before a meal ate between 75 and 90 fewer calories, but those who drank water during the meal ended up eating more than those who drank no liquids at all. So, timing matters.
There’s also a myth that drinking water will significantly boost your metabolism. If you drink cold water, you will get a slight increase in calorie burn, but the increase is so modest that it’s insignificant. The only ways to burn more calories are to exercise, raise your body temperature, and increase your heart rate. A person would need to drink enormous amounts of water to burn enough calories in a day to lead to significant weight loss.
Myth #5: Eating chocolate is always a sin
Dark chocolate can be part of a healthy diet if you eat it in moderation. Whether you gain weight depends on how much you eat. On the other hand, dark chocolate has many health benefits. Dark chocolate is rich in antioxidants, can raise HDL cholesterol levels (a good thing!), and may lower your risk of heart disease.
A square or two of dark chocolate (with at least 70 percent cacao) is a superb way to satisfy your sweet tooth and obtain some health benefits. However, milk chocolate doesn’t share the same nutritional benefits because it has high amounts of sugar and milk. If you must reach for milk chocolate, choose a bar with high cocoa content (think 70 percent or higher) to minimize sugar intake.
Myth #6: Eat small meals more frequently
One of the most well-known myths is that eating five or six small meals a day will help you lose weight faster. It makes sense because you burn more calories by digesting food than if you didn’t eat anything at all (the thermic effect of food). But this effect is modest.
However, studies show that eating more frequently doesn’t lead to weight loss over a defined period, compared with three meals per day. It’s what you eat that matters more than how often you do it. The key is to make healthy selections, eat mindfully, and eat only when you’re hungry. Emotional eating is a major problem and makes weight control a challenge.
Myth #7: More aerobic exercise is better
More aerobic exercise is better? Not necessarily. In truth, any amount of aerobic exercise (walking, jogging, cycling) is better than none. But more isn’t always better. To get the biggest bang for your buck in terms of improving your heart health, you don’t need hours of cardio every day. A high-intensity interval training workout can be as quick as 20 minutes and provide better results than an hour on a treadmill. Anaerobic exercise, such as strength training, is important too since it improves your body composition and builds more metabolically active muscle.
The Bottom Line
Finally, the most important thing to remember about diet myths is that they are just that: myths. Diet fads come and go–there’s no reason to fall prey to them.
References:
- Bracamontes-Castelo G, Bacardí-Gascón M, Jiménez Cruz A. Effect of water consumption on weight loss: a systematic review. Nutr Hosp. 2019 Dec 26;36(6):1424-1429. English. doi: 10.20960/nh.02746. PMID: 31657610.
- “Dark Chocolate – Harvard T.H. Chan School of Public Health.” hsph.harvard.edu/nutritionsource/food-features/dark-chocolate/.
- “Drinking diet soda no fast track to weight loss, Johns ….” 17 Jan. 2014, hub.jhu.edu/2014/01/17/diet-soda-weight-loss/.
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