Top Diet Myths

You know what you have to do to lose weight. It can be summed up in four words.

Eat less. Do more.

But in case you're tempted to diet, let's finally dismiss the top diet myths that persist around weight loss.

1) Fats make you fat. Eat no fat at all.

The theory is that fat contains more than twice the caloric content as the same volume of protein or vegetables.

True, but...small amounts of fat in your diet help you to metabolise fat soluble nutrients such as vitamins A, D, E and K. They also help your body absorb calcium for strong bones and teeth, and can supply fatty acids for healthy skin.

No fat and low fat alternatives are often full of sugar or artificial sweeteners.

There are polyunsaturated fats such as omega-3 and omega-6 which are very good for you. Then there are monosaturated fats, like olive oil that don't stick around in the system like saturated fats.

So eat much less of the saturated fats, consume the polys and monos in moderation and remember to stick with the 10% difference philosophy.

2) Grapefruits will melt the weight off

The truth is that while grapefruit is good for you, no such enzyme exists. But if you like them, eat them. They are high in vitamin C, potassium and anti-oxidants and low in calories and sodium.

Any diet that promises weight loss by restricting your eating to just a few foods is unsustainable. Eat a wide variety of low calorie foods (I'm talking veggies here, not artificially sweetened yogurt!) and you will look and feel better.

3) Frequent small meals will increase your metabolism

The truth is that while you can slow your metabolic rate through diet (insufficient caloric intake, lots of sugary foods), you cannot increase it.

Exercising takes up the energy created through the food you eat and can increase your metabolism. But it should be a blend of aerobic (walking, running, swimming) and muscle work (Pilates, yoga, weight training).

That being said, there is nothing wrong with eating smaller meals frequently. Overeating overtaxes the system and can leave you feeling uncomfortable for some time afterwards. Eat slow. Once you're satisfied, stop, no matter how terrific it tastes.

4) Low GI foods are best for dieting

Low GI is not a bad thing. Foods are ranked by their glycemic index, from 1-100, according to how much they raise blood sugar levels. Food with a low GI are absorbed slowly, tend to be more filling and make you feel fuller for longer.

It still doesn't mean those foods should be eaten in large quantities. GI is generally measure by individual ingredients and combining them with other things may alter their effect.

Anything rated under 50 in GI is better, but beware that chocolate falls in this category, so don't use that as an excuse to eat a lot of it! Hate to say it, but we're back to veggies and fruit. Seven serves a day (5 of vegetables, 2 of fruit) is still the best response.

Go with lots of brightly coloured fruits and veggies served in a variety of ways. Dairy, fish, eggs and poultry also provide lots of vitamins and nutrients for optimal functioning.

5) Eat a high Protein, low carb diet

Carbs form the basis of the energy we use every day. Without them, the body goes into a state called ketosis. That means it's burning fat rather than the glucose from carbs we normally eat.

Prolonged ketosis can cause serious health issues like kidney failure. It will also cause your body to shed more calcium than normal making you vulnerable to osteoporosis.

Bummer. We're back to a wide variety of foods, including, you guessed it (!), fruit and veggies. Still there is something you can do.

Eat complex carbs. Whole grains, beans and legumes along with your protein, fruit and veggies. The variety will keep you interested and the nutrients will keep you healthy. Repetitive, isn't it??

6) Weight gain during menopause is inevitable

Not exactly. As we age, we lose muscle mass and require fewer calories over the day. So unless you raise your exercise level or lower your calorie intake, yes, you will gain weight.

Decreased oestrogen levels means your body is more likely to store that excess weight around your middle.

What can you do? Fewer calories and a little more exercise. A useful bit of knowledge I picked up recently was that if you do aerobic exercise (running, swimming, biking) your body continues to burn extra energy for 2-3 hours after the exercise.

If you do weight training, your body will burn extra energy for up to 36 hours after the exercise. I know which one I'm going to do more of...

Conclusion: There is no magic bullet. It's better to maintain a healthy weight by eating well and exercising moderately regularly. Same old, same old. But there are excellent benefits if you can get into a groove with this.