Top ten big fat diet lies revealed

Published on Thursday 22 May 2008 09:03

YOU can try cutting out carbs, staying clear of alcohol and avoiding dairy.

You could live off cabbage soup, eat only raw foods and turn vegan for a quick fix. But, according to the experts, whatever weight loss method we choose, it will be a whole lot more effective if we learn the dieting myths which can actually harm our efforts at weight loss. Here, leading city health experts unveil the top ten big fat diet lies.

EATING LATE AT NIGHT STOPS WEIGHT LOSS

We're told the body stores fat in the evening as it's not burned off with activity, but it seems this is not the case. A study at the Dunn Nutrition Centre in Cambridge found that it's not when you eat that's important, but the amount you consume in a 24-hour period.

"Changing the pattern of meal times without changing the amount of exercise or calories won't trigger weight-loss," explains Emma Conroy of Edinburgh Nutrition.

"However, there's some wisdom in the saying 'breakfast like a king, lunch like a prince and dine like a pauper'. Many people skip breakfast, gulp down a sandwich for lunch, are too tired and hungry to face the gym after work, and fall asleep on the couch after a big, stodgy dinner and half a bottle of wine.

"Eating better meals during the working day gives us energy when we most need it, making it easier to exercise and to resist sugary junk food."

SKIPPING BREAKFAST IS A GOOD WAY TO LOSE WEIGHT

Edinburgh nutritionist Lou Johnston says: "It cuts out the amount of calories per day, but doesn't keep the body in a healthy metabolic state.

"It actually backfires, as it throws you into plummeting moods until blood sugars are back up – which is often achieved through high-sugar snacks."

Complex carbohydrates, such as multi-grain toast, porridge or granola, slowly release energy and gives a prolonged boost to your blood sugar levels, preventing snacking and hunger.

THE OLDER YOU GET THE MORE WEIGHT YOU PUT ON

Admittedly the natural metabolic rate does drop with age – slowing down around five per cent each decade – but this effect is minimal. In fact, it would simply mean a reduction of calories of around 50-70 calories for the average 30-something woman.

"The reality is that for some people their activity decreases with age," says Edinburgh personal trainer Gareth Jones. "Older people tend to do less physical exercise than younger adults, and don't view the gym or strenuous exercise as a necessity.

"You always should stay active – whether it's a gentle bike ride, walk up the Pentlands or stroll around the park. I always advise clients to ensure they do 30 minutes of exercise every day."

SKIPPING MEALS HELPS WEIGHT LOSS

While it may be true initially, it ultimately hinders weight loss. "Losing weight long-term burns off excess fat," explains fitness expert Will Sturgeon. "Crash dieting may remove fat but, importantly, it also burns away lean muscle and tissue.

"It is this loss of muscle which causes a fall in your metabolic rate, and the amount of calories you need goes down. So when you increase your intake of food your body automatically stores it as fat.

"Also, your body will need fewer calories than it, did resulting in weight gain."

Emma Conroy agrees. "Skipping a meal looks like a simple step, but it's often counterproductive, as at the next meal you may more than make up for earlier, eating all the calories you missed out on – and more.

"What's more, your body may be more likely to store these calories, in anticipation of the next long night and morning without food. Regularly skipping meals is simply training your body to adapt and cope to that eating pattern."

CUTTING OUT CARBOHYDRATES SPEEDS WEIGHT LOSS

Everybody seems to be following a "low-carb" diet these days. Since calories from carbohydrates are the first thing our body uses for fuel, a low-carb diet forces the body to use stored carbs for energy.

"Carbohydrates can help with weight loss as they fill you up and are a chief source of energy," says nutritionist and TV presenter Nell Nelson. "A balance is always best."

Carbohydrate foods like potatoes, rice, pasta, and bread, are not fattening. They play an important role in dieting as they satisfy our appetite without being high in calories. In fact, they contain only 3.75 calories per gram compared with fats which contain nine calories per gram.

LOW FAT FOODS ARE KEY TO SHEDDING POUNDS

Low-fat or fat-free foods have for long been synonymous with all that is healthy, but according to Edinburgh nutritionist Nell Nelson, it doesn't mean low calorie or calorie-free.

"There are good fats and bad fats, and your body needs the good ones. Cut back on the saturated fats, like butter and cheese, but make sure you have good omega 3 fats as they can actually help weight loss."

Lou Johnston agrees, adding: "Low-fat foods can miss out on some of the good fats that we need for correct brain and hormone function.

"The fat in foods actually helps the body digest the proteins in the food. Just eating low-fat of all your favourites is not the answer – you need to look at how and what you're eating for your body type, and the kind of exercise you do."

Oh, and those Haribo bears you love so much as they're low in fat? Stop now. While they may well be low in fat, they are high in sugar, which turns to fat. And lots of it. The key with all low-fat foods is look to see where else the calories might come from.

YOU MUST LOSE AT LEAST TWO POUNDS A WEEK

"A slow and sustained weight loss is much better," explains Will, "as the aim is to lose excess fat rather than muscle. If you're losing a lot of weight quickly, you're probably losing lean tissue muscle too, which will affect your metabolic rate. Slow weight loss will be maintained long-term and you'll find the whole process easier."

IF YOU DIET YOU DON'T NEED TO EXERCISE

"I don't know how many people I've come across who believe this myth," says Edinburgh personal trainer Gareth Jones. "All you will effectively do is maintain what you've got – and not be particularly healthy either.

"The calories you take in should equal what you expend, so the best way to lose the excess flab is to reduce calories and up the exercise.

"Exercise is always important, no matter what weight you are. It helps with cardiovascular health, circulation and reduces the chances of heart disease."

YOU SHOULD EXERCISE EVERY DAY

"You can do aerobic activity every day, alternating more strenuous workouts with gentler walks, but keep resistance work, such as weights, for alternate days," says fitness expert Gareth. "Your muscles need time to repair themselves and you'll only cause injury to yourself – and tire yourself out. It's a waste of time and is counterproductive. Patience is a virtue."

WEIGHT LOSS IS SIMPLE

"The simple truth about weight is that the only cause of excess weight is energy intake exceeding energy expenditure," explains Emma. "The complexity is that there are many different reasons for that equation being out of balance, and many different ways of turning it around, so that energy expenditure exceeds intake.

"That's why one diet or form of exercise works for one person, and has no effect or even causes weight gain for another."