Myths About Weight Loss Diets

Dieting myths

Most adults in the UK have more body fat than they need. If you have excess weight and you're trying to find the best way to lose it, it can be hard to know what information to trust when there's so many fad diets and diet myths.

We look at 10 common diet and weight loss myths to help you have a balanced diet.

Healthier foods are more expensive

Healthy eating doesn't have to cost more. You might be surprised to know you can buy healthier options without spending more money. You can:

• Buy frozen fruit and vegetables. They come ready to use and it'll help you reduce waste. You can use only what you need and put the rest back in the freezer. It will last longer in the freezer than fresh products.
• Try cheaper or supermarket own brands. The value range is usually similar in taste to premium brands.
• Write a shopping list and stick to it. Planning each of your meals for the week can help you stop your shopping bill going up by adding things you don't need like sugary treats.
• Use more pulses in your meals. Pulses (like beans, lentils, chickpeas and peas) are usually one of the cheapest supermarket items. They are low in fat and full of vitamins and fibre to keep you fuller for longer. They'll also add flavour and texture to any tasty meal.
• Cook from scratch rather than eating ready-meals or takeaways. Making your own food at home is great way to make your food budget go further. You can make savings if you buy the loose fruit and vegetables instead of pre-packed ones. You can also control what goes in your meal to make it healthier.

Carbs are fattening

Carbohydrates (like bread, pasta, potatoes and rice) are good for you when you have the right amount. They're an important part of having a healthy, balanced diet that you can stick to. Carbs give your body:

• energy
• vitamins like iron, calcium and B vitamins
• fibre to support your digestion and help you feel fuller for longer.

Carbs can become unhealthy when high-fat foods are added to them. Like adding butter and cheese on your jacket potato or a creamy sauce on your pasta. Instead, you can:

• Top your jacket potato with a vegetable oil spread, flaky tuna or baked beans.
• Choose wholegrain bread, pasta and rice. They taste just as good and might help you feel fuller.
• Use a vegetable-based sauce for your pasta. A tomato sauce might be easier to digest than a heavy, cream sauce but it can taste just as good. And if you buy cans of chopped tomatoes, they'll keep for longer in the cupboard than a cream sauce will in the fridge.

Intense exercise is the only way to lose weight

This isn't true. The most effective way to lose weight is to reduce the number of calories we eat and drink. Exercise can support weight loss when we consume less calories.

Adults should get at least 150 minutes of moderate intensity activity every week, like walking and cycling. Or 75 minutes of intense activity every week, like playing sports such as football. If you're exercising to lose excess weight, you may want to do more than this, and reduce your calorie intake.

Intense (or vigorous) exercise, like running and swimming, makes you breath hard and fast. It's usually difficult to speak to someone without pausing during intense activities. Intense exercise isn't suitable for everyone. If you have a medical condition, your doctor will be able to suggest types of activities and the intensity that's safe for you.

Some moderate intensity exercises that can still help you be physically active are:

• dancing
• riding a bike
• washing a car
• water aerobics
• walking up and down stairs
• pushing a lawn mower or hoovering
• brisk walking with your dog or friends.

Being physically active can be fun too. It can be a way to connect with friends and family, like playing with a frisbee in the park after a picnic. Or a way to break up your schedule, like arranging a walk with your colleagues rather than sitting in a meeting room.

Regular exercise is good for your physical and mental health. It can improve your mood; make you feel more energised and help you sleep better.

No snacks, no treats and restricted portions

Some diets are hard to stick to because they're too restrictive. And the limited foods they allow can leave you lacking essential nutrients and feeling tired. This can make your body crave foods high in fat and sugar to give you a boost.

Crash diets, or fad diets, are a type of restrictive diet. They require the person following the diet to eat a lot less calories than the recommended daily calorie intake for adults. They usually restrict whole food groups. Crash diets are not a safe way to lose weight. If you're worried about your weight, your doctor can advise you on the best diet and physical activities for you, to help you lose excess weight safely.

You might be surprised to know that having an occasional treat can make it easier to stick to a healthy balanced diet. And eating a healthy snack in between meals can reduce the temptation to eat foods high in fat and sugar. Some healthy snacks are:

• fresh fruit
• rice cakes
• unsalted nuts
• vegetables with a hummus dip.

Did you know the 'BHF Diet' is a myth?

The 'British Heart Foundation Diet' or 'Heart Foundation Three Day Diet' has nothing to do with the BHF. It requires dieters to stick to a strict, low-calorie diet of some unhealthy foods. We don't recommend this diet for safe and sustained weight loss.

Read our dietitian's advice

Slimming pills and teas are safe and effective for weight loss

Many unprescribed weight loss products available to buy can contain ingredients that can be harmful to your health.

The most effective way to lose excess weight is to reduce the number of calories you eat and drink and be more physically active. You can do this in a way that you find easiest to stick to, like arranging physical activities before or after work.

There are prescribed medicines for weight loss available from GP services. But they are not suitable for everyone. If you are worried about your weight, you can talk to your doctor at your local GP.

Skipping meals will keep the weight off

Skipping meals can make you lack essential nutrients and feel tired. If you miss meals like breakfast, you might feel tempted to eat foods high in fat and sugar when you feel hungry. This can mean you eat more calories than you need throughout the day.

Eating healthy balanced meals at regular times during the day can help you lose weight more successfully than if you skip meals.

'Low fat' foods are a healthy option

A lower fat option might not be better for you. Sometimes, the fat will be replaced with more sugar or salt to make it taste like the original product. This might not make the lower fat option healthier.

Even if your food's packaging says it's lower fat, you might want to check its nutrition label. You can check the amount of 'total fat' and the amount of 'saturated fat' (unhealthy fat) per serving on the label.

Does eating fat makes you fat?

A small amount of fat as part of a balanced diet is good for you. There are different types of fat. Some are healthy, and some are unhealthy. Our bodies need a small amount of healthy fats to function properly.

Find out more about fat

Drinking water helps you lose weight

Water doesn't make you lose weight. But drinking water and staying hydrated is part of a balanced diet and can support your weight loss.

Sometimes, if you feel hungry you might actually be thirsty. If you're tempted to snack, try drinking a glass of water first.

Water doesn't have any calories or sugar so it's a healthier option than sugary or caffeinated drinks. You can make water more exciting by adding:

• sweet, fresh berries
• a slice of fruit like lemon, lime, orange or apple
• fragrant herbs like fresh mint leaves, rosemary or a slice of ginger
• a herbal teabag like green, peppermint, camomile or jasmine in hot water.

Certain foods help you burn fat

There is very little evidence to prove that some foods and drinks can help you burn more fat. You may have heard this about:

• chilli
• green tea
• citrus fruits
• black coffee
• energy drinks.

Although certain foods and drinks might not burn more fat, eating a healthy balanced diet and physical activity can.

Eating after 8pm will make you gain weight

Gaining weight isn't caused by the time you eat. If you don't eat more than your recommended daily intake of calories, eating late won't make you gain weight.

Most people are more likely to be physically active during the day. Eating earlier might mean you use more of the calories you're eating to fuel your physical activity, rather than when you're sitting or sleeping late at night.

Eating dinner earlier can also help your body digest your food properly. This can prevent you having indigestion before bedtime. It might also help you sleep better.

Do you need help maintaining your weight?

Having a healthy weight can give you more energy. It will also help to keep your heart healthy and reduce your risk of being seriously ill if you have coronavirus.

More than 3 in 5 people are obese or have excess weight. Our information hub is here to help. Find easy tips to lose weight gradually, simple recipes to fit around your routine and our 10 minute workout.

Visit the hub

Last updated: October 2021

Next update: October 2024

Myths About Weight Loss Diets

Source: https://www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating/dieting-myths

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