Food Myths Debunked according to Harvard

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Medically reviewed by Pat F. Bass III, MD, MPH. When you start searching for a

proper diet plan, you'll encounter an astounding range of myths, rumors, and bad

information regarding proper nutrition and the best ways to lose weight. The

worst myth could be the notion that diets really work, says Keri M. Gans, a

nutrition consultant in New York City and a spokeswoman for the American

Dietetic Association. " The diet mentality really does not work, " she says.

" People go on and then they go off. They look at it as a quick fix. And when

they go off, they gain all the weight back because they haven't really learned

anything. " Gans recommends changing your lifestyle to focus on healthy eating

and controlling calorie intake, rather than following the latest fad diet. To

help make that change, here's the truth behind other myths about diets and the

food we eat.

DIET MYTHS. Quick weight loss is important for success. Forget quick-fix fad

diets. You may lose pounds fast, but you'll pick them right back up when you

drop the diet. In the meantime, you might have robbed your body of valuable

nutrients and put a strain on your body from the rapid weight loss. " Healthy

weight loss is one to two pounds a week, " Gans says. " What that says is you're

changing behavior and it's not just a quick fix. It's supposed to come off

gradually because you're making changes to your lifestyle. "

a.. Skipping meals is good. " The idea is, if I skip a meal, I'm eating less, "

Gans says. " But what really happens when you skip a meal is you end up eating

more later on. " It's better to have a healthy breakfast along with four or five

small meals throughout the day.

b.. Eating late at night will cause me to be fat. Timing doesn't affect weight

gain or loss. " It's a matter of how many calories you consume during the day, "

Gans says. " If you need to eat a late dinner due to your schedule, as long as

you don't eat excess calories, you should be fine. "

c.. Eating salad for lunch will keep me thin. " We're not rabbits, " Gans says.

" You need to have lean protein because, without the protein included with the

greens, you're going to be hungry. " If you're having a salad, toss a little lean

meat and cheese in with the lettuce.

d.. Diets high in protein and low in carbohydrates are healthy. If most of

your daily calories are from eggs, cheese, and meat, you're robbing your body of

important vitamins and nutrients. A reduced-calorie plan focusing on eating the

right amounts of carbohydrates, protein, and fat works just as well.

Last Updated: 12/29/2008. This section created and produced exclusively by

the editorial staff of EverydayHealth.com. © 2009 EverydayHealth.com; all rights

reserved.

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Blessings,

Lottie