This article lists common signs that a weight-loss program or product is untrustworthy, and describes some of the most prevalent misinformation about dieting today.
Recognizing a Weight-Loss Fraud: Quick fixes for weight loss are the most popular frauds. A weight-loss program or product is likely fraudulent if it:
- claims or implies a large and fast weight loss “easily”, “effortlessly”, “guaranteed”, or “permanently”
- sells protein bars, shakes, or other snack foods as an integral part of the overall diet plan
- claims that weight can be lost by either wearing a garment on the body or rubbing a cream into the skin
- claims that certain foods burn fat
- implies that weight can be lost without restricting calories or exercising
- uses the terms “miraculous”, “breakthrough”, “exclusive”, “secret”, “ancient”, “accidental discovery”, or “doctor developed”
- uses undocumented case studies, before-and-after photos, celebrity endorsements, or testimonials by satisfied customers
- refers to studies without giving complete references
- recommends a diet providing less than 1,000 calories a day
- prescribes vitamin and mineral supplements, often in excess of the RDA
- claims that supplements will surround calories, carbohydrate, or fat and remove them from the body
- demands long-term contracts and/or advance payment
- recommends eliminating at least one of the major food groups from the diet
- states that certain combinations of food lead to weight gain
- recommends “detox” or fasting to release toxins and excess weight
- doesn't recommend that consumers with health problems be under the guidance of a physician
Ten of Today’s Most Common Diet Myths
1. Calories from carbohydrates or protein don’t count as much as calories from fat. Actually, a calorie is a calorie no matter the source, as far as weight loss is concerned.
2. Certain foods have “negative calories”, because you burn more than you take in while digesting them. The energy needed to digest any food is minimal. There is no such thing as a “negative calorie”.
3. If you eat a low-fat diet, there’s no need to watch calories. This might hold true if the low-fat foods that you choose are primarily whole grains, skim milk, and lots of fruits and vegetables. However, many processed foods that are labeled as “low fat” contain as many calories as, or more calories than, the full-fat alternative.
4. Vegetarianism is the healthiest way to eat, and will lead to weight loss. This depends on how well planned the diet is. A poorly executed vegetarian diet may provide insufficient protein, vitamin B12, calcium, vitamin D, iron, and zinc. Animal products aren’t the only high-caloric foods.
5. Certain vegetables have too much carbohydrate, and should be avoided if you’re trying to loose weight. Vegetables are some of the lowest-calorie foods available, and they’re powerhouses of vitamins, minerals, fiber and antioxidants. Avoiding certain vegetables is one of the silliest dieting tips in circulation.
6. Carbohydrate, protein and fat should be calculated to specific proportions (i.e. 40% carbohydrate, 30% fat, and 30% protein). While it is true that from a nutritional standpoint, proportions are a good idea – from a weight-loss standpoint, it really doesn’t make much difference. Remember – a calorie is still a calorie, no matter the source.
7. Sugar is evil, and must be avoided at all costs. Sugar does not cause diabetes, is not a risk factor for heart disease, and the hormone insulin does not cause weight gain.
8. Your blood type has an impact on what sort of diet will work best for you. No, it doesn’t. No study proving a correlation exists, and no educated professional believes in this premise.
9. You can lose more than two pounds a week. To lose two pounds of week, you must either burn off or consume 7,000 fewer calories over the course of a week.
10. The Glycemic Index is an excellent tool for weight loss. Actually, a chocolate bar has a lower GI index than either a mango or a baked potato.
