10 Common Weight-Loss Myths and the Facts

As we begin 2021, many of us have the goal of losing weight. However, when it comes to diet and weight loss, the internet contains a great deal of confusing information. Much of this information is far from evidence-based. We have therefore addressed some misconceptions for you.

Claims and Facts About Weight-Loss Methods / Medicines

Skipping Breakfast Helps You Lose Weight

“Breakfast is the most important meal of the day!” This saying may or may not be true. However, skipping breakfast is unlikely to help you lose weight.

The underlying logic is that skipping one meal a day will reduce overall calorie intake. However, the situation is not as simple as it seems.

Scientific Studies:

A 2010 study analyzed food intake information from people aged 9-15. The same information was requested again from the same people 20 years later and compared. Participants who skipped breakfast during childhood and adulthood were found to have a larger waist circumference, higher fasting insulin levels, and higher total cholesterol levels. This is probably because people who eat breakfast also have other healthy lifestyle habits.

People who skip breakfast may eat more during the rest of the day to make up for the energy deficit. However, there are also studies suggesting the opposite. A 2013 study showed that skipping breakfast in some adults could be an effective way to reduce energy intake. However, we would like to point out that this study involved 24 people.

Another study involving more than 25,000 adolescents examined the link between skipping breakfast and obesity. Alcohol consumption and levels of inactivity were also investigated. The study found that skipping breakfast had a greater effect on weight gain than alcohol consumption and inactivity. Obesity Research & Clinical Practice also published a 2020 meta-analysis review agreeing with this view.

Supplements Help You Lose Weight

“Weight-loss aids” are marketed by a large supplement industry. In reality, however, these products are ineffective. They may even be dangerous. The United States Food and Drug Administration (FDA) has not approved any supplement product for weight loss. It has also stated that many supplement products on the market contain dangerous hidden ingredients.

The main reason supplements appear to work in some people is the placebo effect. When people take supplements, they want them to help and become more careful about what they eat. Unless you change your eating habits and add movement to your life, long-term failure in losing weight is inevitable.

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A "Low-Fat" Label Is Always a Healthy Choice

Carbohydrates and proteins contain 4 calories per gram. Fats provide 9 calories per gram. Filling your diet with unhealthy, high-calorie, fat-laden junk foods will certainly make you gain weight. However, the words "reduced fat" or "low fat" do not automatically make a product a healthy choice. In these products, extra sugar or salt is often added to balance the flavor. As we always point out, checking the ingredients section of a product is key. For your body to function properly, it needs healthy fats. Olive oil, avocado and nuts are sources of healthy fats.

"Fat-Burning" Foods Help You Lose Weight

Some foods are described as fat burners. You may hear that foods such as pineapple, ginger, broccoli, green tea, and garlic help burn fat by speeding up the metabolism. There is very little scientific evidence that these foods alone help with weight loss.

Cutting Out Snacks Helps You Lose Weight

People think snacking is a major mistake when dieting. Of course, it is important to limit high-fat treats and snacks. The problem is not snacking but the type of snack.

In some cases, snacking can help you manage calorie intake better. This is where individual eating habits come into play. Many people, especially those with an active lifestyle, need snacks between meals to maintain their energy balance. A piece of fruit, yogurt, or a small amount of nuts may help you.

A 2011 study compared two groups that consumed the same calories during the day, one snacking and the other not snacking. No difference in weight loss was found between the two groups. Depriving yourself of all the foods you enjoy can sometimes cause your efforts to go to waste. We can say that there is no harm in treating yourself occasionally.

Cut Out All Sugars

A person who wants to lose weight does not need to ruthlessly eliminate sugar from their diet. As with everything, the key is moderation.

2020-2025 Dietary Guidelines for Americans recommend limiting added sugar to less than 10% of energy intake. The body also needs healthy sources of sugar. Whole grains, brown rice, bulgur, fruit, and vegetables are carbohydrate sources that provide healthy sugars and increase your fiber intake.

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Artificial Sweeteners Are Healthy

Many people choose low-calorie or calorie-free sweeteners such as aspartame to reduce their sugar intake.

A meta-analysis published in 2017 investigated the health effects of sweeteners. It analyzed 37 studies involving 406,910 participants. Routine consumption of nonnutritive sweeteners was found to affect body mass index (VKİ) and cardiometabolic risk by increasing them. Although not all studies reach the same conclusion, research in this area is ongoing.

There Are Diets That Produce Spot Reduction

Many people want to lose fat particularly around their hips and abdomen. In reality, this cannot be determined. Every body responds differently to weight loss. We cannot choose which area will lose fat first. Better results may be obtained if a diet is supported with exercise to tone a particular area.

Juice Detoxes Lead to Rapid Weight Loss

Some people think juice detoxes will help them lose weight quickly. However, this should be the last thing to consider, because you end up consuming a great deal of liquid sugar that rapidly raises blood sugar and may cause weight gain. Rapid weight loss with detox programs is mostly due only to fluid loss.

There is no scientific detox that clears toxins from your body or makes you healthier. Eating healthily without doing any detox is the best detox for the body.

The Best Way to Lose Weight Is to Starve Yourself

Crash diets are unlikely to produce long-term weight loss. On the contrary, they may cause weight gain in the long term. The main problem is that this type of diet is very difficult to sustain. Because crash diets may be limited in the variety of foods consumed, you may be missing essential nutrients. This may later lead you to crave high-fat and high-sugar foods.

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Conclusion

Losing weight requires some smart choices and usually a great deal of patience. We recommend trying evidence-based lifestyle changes along the way. Reducing calorie intake and exercising is the safest approach to losing weight. However, people with diabetes and chronic diseases such as obesity should get support from a doctor or nutritionist before starting a new diet regimen. We would like to remind you that if something seems too good to be true, it probably is.

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