Weight loss - common myths
Summary
Dieting is surrounded by myths and gimmicks. No
single food or diet
can help you lose weight. Extreme low-carbohydrate, high-carbohydrate, high-protein or limited diets can damage your health. To
reduce body fat and lose weight, you need to change the way you eat and
increase your physical activity.
More people are overweight or obese than ever before, and the
numbers are steadily increasing. Around 68 per cent of men and 55 per cent of
women are carrying too much body fat and 25 per cent of children are overweight
or obese This means that the incidence of obesity-related disorders, such as
coronary heart disease and diabetes, is also on the rise.
There's no magic weight loss potion
Dieting has led to many unhealthy misconceptions about weight loss. There are no magical foods or ways to combine foods that melt away excess body fat. To reduce your weight, you need to make small, achievable changes to your lifestyle. You need to change the way you eat and increase your physical activity.
Some dietary fats cause weight gain
Fats contain approximately double the amount of kilojoules (calories) per gram than carbohydrates or protein. They are a very concentrated form of energy. If you eat a lot of fat you are more likely to put on weight than if you eat a lot of carbohydrates.
The type of fat you eat may also be important. Research shows that
animal fats (saturated fats) may be more 'fattening' than plant and fish fats.
Fish and plant fats appear to be more readily used by the body and less likely
to be stored as fat in the belly. They can also provide some health benefits.
Excess carbohydrates or protein can also be converted into body
fat. If you eat more kilojoules than you use, you will put on weight whether
those kilojoules came from fats, carbohydrates or proteins.
Low, moderate or high-carbohydrate diets
In the short term, very low-carbohydrate diets can result in greater weight loss than high-carbohydrate diets but in the long term weight loss differences appear to be minimal. Very low- carbohydrate diets can be unhealthy if too much animal fat is consumed and if plant foods are overly restricted. The long-term safety of these diets is unknown.
Five food myths exposed
There are many myths about foods - what you should eat and when you should eat them. We expose five myths as false!
1.
Potatoes
make you fat – false
It was once thought that the key to
weight loss was eliminating all high-carbohydrate foods, including pasta, rice
and potatoes. We now know that carbohydrates are the body's preferred energy
source. Eating a potato, or any type of carbohydrate rich food, won't
automatically make you fatter. However, if you are watching your weight, enjoy
potatoes in moderate quantities and be careful of how you eat them (for
example, butter and sour cream are high in fats).
You have to regularly eat more
energy than your body needs to put on weight. This is harder to do with
high-carbohydrate foods than high-fat foods. Eating a diet high in carbohydrate
(and also fiber) is likely to push fat out of the diet.
2.
Food
combining diets really work – false
There are plenty of diets based on
the belief that the digestive system can't tackle a combination of foods or
nutrients. Commonly, carbohydrates and proteins are said to 'clash', leading to
digestive problems and weight gain. The opposite is often true. Foods eaten
together can help the digestive system. For example, vitamin C in orange juice
can increase iron absorption from a meal rich in plant-based iron like beans
and rice, lentils and other legumes.
Very few foods are purely
carbohydrate or purely protein; most are a mixture of both. The digestive
system contains enzymes that are perfectly capable of breaking down all the
foods we eat. Food combining diets should be avoided.
3.
Breakfast
should consist of fruit only – false
There is no evidence that eating
only fruit at breakfast has any health or weight loss benefits. Most fruits are
not very high in complex carbohydrates, which the body needs after an all-night
fast. They are, however, a good source of fiber and vitamins. Cereal foods
(especially wholegrain varieties) like bread, muffins and breakfast cereals are
a much better source of carbohydrates to get you going in the morning.
4.
There
are some magical foods that cause weight loss – false
Some foods, such as grapefruit or kelp, are said to burn off body fat. This is
not true. Dietary fiber comes closest to fulfilling this wish because it
provides a feeling of 'fullness' with minimal kilojoules. High-fiber foods such
as fruit, vegetables, wholegrain breads and cereals, and legumes also tend to
be low in fat.
5. Drinking
while you are eating is fattening – false
The theory behind this misconception
is that digestive juices and enzymes will be diluted by the fluid, and this
will slow down the digestion and lead to excess body fat. There is no
scientific evidence to back this up. In fact, evidence suggests that drinking
water with your meal improves digestion. Kilo joule-heavy drinks such as
alcoholic beverages can be fattening if consumed in excess, but drinking them
with meals doesn't make them more so.
The key to weight loss
Suggestions for safe and effective weight loss include:
- Don't crash diet. You'll most likely regain the lost weight within five years.
- Aim for slow weight loss. You should lose no more than 0.5kg a week or 10kg in six months.
- Aim for a healthy waist circumference of less than 94cm for men and less than 80cm women.
- Cut down on dietary fats, especially saturated fat, and choose low fat varieties where possible.
- Cut back on refined sugars.
- Increase your intake of fresh fruit, vegetables and wholegrain breads and cereals.
- Consume less alcohol.
- Eat less takeaway and snack foods.
- Exercise for approximately 30 minutes at least a few times every week. Introduce more movement into your day – try to accumulate 30 minutes of walking daily.
- Don't eliminate any food group. Instead choose from a wide range of foods every day and choose 'whole', less processed foods. Have a regular pattern of eating and stick to it.
- Drink at least 1,500ml of water per day.
Things to remember
- 'Crash dieting' can affect your physical and mental well being.
- There are no magical foods or ways to combine food that will help you lose weight.
- The best way to lose weight is slowly, by making small, achievable changes to your eating and exercise habits.
