Most people who struggle with their weight take every new piece of weight-loss news very seriously. Some of this news even comes from seemingly very reliable sources and studies. If you follow any of these popular diet "rules" and beat yourself up every time you break one, then you may be surprised when you find out that you never did anything to sabotage your health and weight loss at all.
Never Eat After 8 P.M.
This is a huge diet "rule" that has been around for decades. There are many variations of this rule each time it regains popularity, but it is so ingrained in public belief that almost anyone trying to lose weight feels very guilty when eating a snack in the evening, even if it is a healthy snack.
The truth? Eating after 8 p.m. is fine, as long as it doesn't cause the total number of calories you eat each day to increase. If you eat all day and then add an extra meal late at night, it will not help in your weight loss. However, if you watch your daily calorie intake and choose to eat a portion of those calories late at night instead of having a midday snack, it will have no effect on your weight.
Eat Six Small Meals Each Day to Lose Weight
This diet "rule" may have stemmed from the practice of competitive body-builders who must eat protein every few hours around the clock to build maximum muscle. Somehow this body-builder trend began to circulate in the weight-loss community.
Weight-loss enthusiasts then began to spread the myth that eating six small meals each day instead of three larger ones helps with weight loss by revving up metabolism. They started carrying small meals with them everywhere they went and eating them at precise times every day.
The truth? If you feel better eating six small meals every day, then it is fine. If you prefer eating three meals or even two large ones, then you can lose just as much weight as someone eating six that add up to the same total number of calories consumed daily.
Eat No Carbs and You Can Eat Unlimited Calories
Many people lose weight on low-carb diets without counting calories. That is great. What is not great is the myth that calories eaten do not matter when following a no- or low-carb diet. This myth likely began innocently when people lost weight following low-carb diets without consciously lowering their calorie intake.
The truth? While not intentionally lowering calories, they likely ate fewer calories naturally after they had to cut sugary sweets, pasta, and bread from their diets. Low-carb diets also cause slight appetite suppression, so this can fuel weight loss as well. Anyone following a low-carb diet and eating more calories than their body burns can gain weight just as anyone else can.
All Diet Pills and Supplements Are Unhealthy
This myth likely stems from the unfortunate truth that there have been unhealthy diet pills and supplements on the market in the past. Even some current diet pills are not right for everyone, just as no other medication or supplement is right for everyone.
The truth? There are many great diet supplements that have been given a bad rap for no reason other than the public's perception of any weight-loss aid as "bad".
Diet supplements that are safe when used properly include:
- HCG. This is a natural appetite suppressing hormone available by injection from a doctor or over-the-counter in drop form. It simply suppresses your appetite, so you can eat much less and still feel full.
- Glucomannan Supplements. This is a natural fiber available in pill or powder form. Taken before meals, it can also make you feel fuller when eating less food.
- Raspberry Ketones. This supplement contains the ketones that give raspberries their scent. It is believed to elevate resting metabolism to help you burn more calories daily.
These aren't the only weight-loss supplements that are safe for most people to use, but a few of the most popular.
Remember these weight-loss myths next time you begin thinking that you sabotaged your diet when eating an apple at 10 p.m. Eat fewer calories each day and use a healthy diet supplement if you need it to help you eat less. For additional information, contact companies like Intermountain HCG and ask questions about what is healthy for you and your weight-loss journey.