Top 10 Diet Myths

Contradictory dieting advice is everywhere nowadays, so who knows who to believe? Luckily, Heart is on hand to separate the truth from the lies with the help of nutrition specialist Laura Tilt.

Myth No 1
Stay away from the carbs.

Fact - Diets such as the Atkins have made carbohydrates the enemy to slimmers. But nutritionists will all tell you that they are the main source of fuel for your body. Just make sure that it is complex carbs – fruits, vegetables and wholegrain breads – rather than simple carbs like sugary foods and biscuits.

Nutrition expert Laura Tilt says: "Carbohydrates are the body’s preferred source of energy and should provide the bulk of your diet. Ensure you choose complex carbohydrates for a sustained energy release and to avoid energy slumps created by sugary foods which are absorbed quickly."

Myth No 2
Eating late at night will make you put on weight.

Fact - "Strictly speaking a calorie is a calorie, and therefore it’s the total number that counts," says Laura. Studies show that eating a large meal late at night does not make your body store more fat. She adds: "If you do need to eat late ensure you choose a balanced meal rather than snacking on fatty and sugary foods, which could contribute to weight gain."

Myth No 3
The fewer calories you consume, the more weight you'll lose.

Fact - A balanced diet is vital in weight loss programmes. "Drastically cutting your calorie intake will result in a reduction of your metabolic rate as your body adopts starvation mode to protect its stores," says our nutrition expert. "Long term this can result in the breakdown of lean tissue."

Eating a sensible balanced diet - featuring natural foods, such as fresh meat and fish, fruit and vegetables and whole grains - and increasing your activity levels is the best option for weight loss.

Myth No 4
Eating low-fat food is good for you.

Fact - Laura says: "Don’t be fooled into cutting out all fat -it’s an important component of a balanced diet providing essential fatty acids and fat soluble vitamins." It is the type of fat that's important.

Choose foods that provide unsaturated fat - nuts, seeds, avocados, oily fish and vegetable oils. Steer clear of saturated fats found in animal produce such as butter and meat products, pastry and savoury snacks as a high intake is associated with an increased risk of heart disease.

Myth No 5
Salads are the best thing to choose when eating out.

Fact - Be careful of thinking that all salads are healthy. Salads in restaurants often contain a lot of high-fat and fried ingredients – such as mayonnaise, oil-based dressings, bacon and croutons. These will significantly increase the calorie content, making them a poor choice for slimmers.

Laura advises: "Choose lean protein such as chicken or fish, and if possible request that meat is grilled or baked. Add plenty of salad vegetables and an oil/vinegar or yoghurt dressing to give this choice a green light."


Myth No 6
It's best to stick to diet foods.

Fact - Simply scanning labels for the lowest calorie count isn't necessarily going to aid your diet. Pre-packaged diet foods can contain a lot of sugar and trans-fats, which can hinder weight loss. Avoid processed foods and include some foods containing healthy fats, such as avocado and nuts, as these can help your heart, as well as aiding weight loss.

"Foods that are ‘fat free’ or ‘diet’ often have added sugar to increase the palatability lost from the lack of fat," says Laura. "Choose natural and unprocessed foods where possible to get the best nutritional value."

Myth No 7
Always boost your diet by fasting.

Fact - Missing meals regularly is the best way actually to put on weight. Nutrition expert Laura warns: "Weight lost as a result of fasting is glycogen plus water and not fat loss– skipping meals can actually lead to a decrease in energy expenditure sabotaging further weight loss efforts."

Fasting can also cause you to feel nauseous, dizzy and lacking in energy.

Myth No 8
Dairy foods will pile on the weight.

Fact - Including dairy in your diet need not fast track you to obesity. Dairy products provide protein, calcium, zinc and magnesium, which are an important part of a healthy balanced diet.

"Low-fat versions provide the same nutritional value, but with less saturated fat," says Laura. Additionally research indicates that calcium may assist with weight loss as it can increase fat utilisation. Skimmed latte to go!

Myth No 9
You will put on weight when you stop smoking.

Fact - Not everyone gains weight when they quit. Laura reveals: "Nicotine increases metabolic rate and suppresses appetite but this is only partially related to the weight gain observed in quitters – an increase in snacking habits is frequently the cause."

Some people do gain weight when they give up smoking but the key is to replace cigarettes with a healthy snack, rather than falling back on comfort food. And it’s important to remember that a small increase in weight is far offset by the health benefits gained from quitting.

Myth No 10
Pregnant women should eat for two.

Fact - I'm sorry to have to say this, but being pregnant isn't an excuse to eat as much ice-cream as you can! "Thanks to metabolic efficiency during pregnancy and the potential reduction in activity a large increase in calorie intake is unnecessary," reveals our expert.

Nutritionists recommend that pregnant women increase their daily intake by 200 calories per day in the last trimester. An extra snack, such as fruit or a few biscuits is usually enough. Prior to conception and during the first 12 weeks of pregnancy a folic acid supplement is advised to prevent the risk of neural tube defects.