10 common myths and facts about diet


Fat-freeMyth: Fat free food means calorie free food

Fact: Generally not, most foods without fat still contain the same amount or even more calories than regular foods. People don’t realize that fat free foods such as cookies, cakes and crackers may still contain a lot of calories, certainly not from fat but from proteins and carbohydrates. However, in some low fat or no fat foods like cakes, cookies more sugar and starch thickeners are added to improve flavor. These ingredients are high in calories that cause weight gain.

To get the facts about fat-free foods always check the food labels at the back of the product for the serving size and number of calories per serving.


Myth: All fats are bad

Fact: Actually, fat is an essential nutrient for the body.. Fats help nutrient absorption, nerve transmission, energy production. However, some fats also known as bad fat when consumed in surplus amount, contribute to weight gain and heart diseases. On the other hand good fats promote health positively.  The key is to replace bad fats with good fats in diet to remain healthy.

Good Fats: Monounsaturated fats such as peanut, walnut, almonds, pistachios, avocado, canola and olive oil lower total cholesterol and LDL (bad cholesterol) and increase HDL (good cholesterol). Similarly Polyunsaturated fats such as corn, soy, sunflower oils also lower total cholesterol and LDL cholesterol.

Bad Fat: Saturated fats like meat, dairy, eggs, seafood coconut oil and palm oil raise total blood cholesterol and LDL cholesterol.


Myth: Salad is the healthiest meal salad-dressings

Fact:  It’s our general presumption that salad is always healthy but that is not always the case depending upon what ingredients we have put into and what all are the toppings and dressing. If salad contains lots of high-fat ingredients they may add more calories and fat than a steak and fries! 

Mayonnaise, croutons, crispy bacon and oily dressings are usually rich in fat. They significantly enhance the calorie, fat and salt content of salads, but add few vitamins and minerals, therefore making them a poor choice for dieters.


skipping-mealMyth: Skipping meals helps in weight loss

Fact:  Studies reveal that people who skip breakfast or other meals tend to gain more weight than others who eat a healthy breakfast and eat 3-4 times a day.  This occurs because when you do not eat for a long time your level of metabolism drops and you get overly-hungry. When you eat again you eat too much that’s end up putting on weight.


Myth: Eating at night means fat gain eating-at-night

Fact: There is no intrinsic connection between calories and body clock that after certain time body stores fat What really matters is the total amount of food and drink you have over the course of a week, or a month or longer, and how much energy you burned up during that timeframe Therefore, if you eat more calories than your body burns, the excess calories will be stored as fat over time regardless of whether they are taken in during the day or night.


line-height: 150%; font-family: "Arial","sans-serif"; mso-themecolor: text1;">coffeeMyth: Caffeine is unhealthy

Fact: The most common sources of caffeine in our diet are coffee, tea leaves, cocoa beans, cola, and energy drinks. There are various studies that suggest Caffeine can be safe and can be part of a healthy eating plan if consumed in moderate amount. Moderate intake of caffeine not only elevates mood and improves alertness but also lower the risk of some diseases such as diabetes, Parkinson’s disease and colon cancer.

However, if you are suffering from sleeping problems or anxiety, then it is wise to reduce the consumption.


Myth: Honey is less fattening than sugar honey

Fact: As far as your body is concerned, there is no difference between honey and table sugar. Both sweeteners contain glucose and fructose. One tablespoon of honey has 64 calories, while one tablespoon of sugar has 46 calories.  In that way honey has more calories and both are more or less equally fattening.

Nevertheless, honey have more calories, we actually need to use less of it since it is both sweeter and denser than sugar. As a result, we may in fact consume less amount of calories that we would with sugar.


Myth: Carbohydrates cause weight gain

Fact: Carbohydrates are the most vital food in your diet for long-term health. Carbohydrates do not cause weight gain unless they contribute to excess calorie intake. Weight gain is caused by consuming too many calories whether they are from carbohydrates, proteins or fats.  A diet high in fruits and vegetables, whole grains, legumes and low-fat dairy products, results in the greatest chance of weight loss . Findings from the National Weight Control Registry show that people who eat diets higher in carbohydrates and lower in fat, in addition to watching their total calorie intake are able to maintain weight loss successfully.


white-and-brown-eggMyth: Brown eggs are better than white egg

Facts: Besides appealing color brown eggs do not exhibit any difference in taste, quality or nutrition content from white egg. Brown egg contains roughly equal fat, protein, vitamin and mineral contents.

The color difference is actually due to the specific breed of hen. According to the Egg Nutrition Council white eggs are produced by hens with white feathers and white ear lobes and brown eggs are produced by hens with red feathers and red ear lobes.


Myth: Exercise in not necessary when you are on a diet excercise

Fact: Although dieting alone can help to lose weight, but muscles and extra skin (that appears after losing much weight) will look awful.  Exercising will increase your rate of weight loss and also your muscles will look great.

14 Responses

  1. Reena says:

    Very well written with nice catchy pictures!! Keep up the good work.

  2. Many people are confused about how low carb diets work. It doesn’t make sense to them that you can eat more fat and protein than is traditionally called for and still lose weight.

  3. Chrispea says:

    That’s not entirely true. Free range brown eggs contain more Omega 3’s, the healthy fat. White commercialized eggs have less. When an animal is fed what it is not supposed to eat, they produce more Omega 6’s, the bad fat. So, actually, a free range brown egg is better. The key here is commercial eggs vs. free range. It’s not the color, but what’s inside that is important.

  4. Hi there I enjoyed your post. I believe that it is vital when talking about diabetes to at least bring up natural remedies that have been proven to be effective in controlling high blood glucose. Various natural herbs can be including in a diabetics treatment that will help preserve a wholesome sugar level.

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