Weight Loss Myths and Fad Diets

This is a long one so… here’s a potato 🥔😆

Weight loss schemes and products are almost always marketed around half truths and misleading statements. They’re designed to get desperate people to part with their money for something that probably won’t work. Unfortunately, we hear about a new scam almost every day from our clients and patients. 

Ultimately we all want a quick fix that instantly transforms us from what we perceive to be an ugly duckling into Miranda Kerr. That’s fine but when we disregard common sense in our desperation, we set ourselves up for failure. Literally every day I see clients who have yo-yo dieted for years with little results, and have ALWAYS returned the lost weight or gained more weight than they started with. Starting back at the beginning is really difficult for them until they start to see long lasting results they can actually maintain.

So how do we fix these problem? Let’s dispell some of the myths about weight loss and how we can overcome them. 

Half the Calories = Half The Weight

Remember those half truths I mentioned? This is a big one. It’s true that lowering calories is the first step in losing weight. That’s basic physics - energy input vs energy output. But the human body is so much more adaptable and smarter than we give it credit for! So if you lower calories too much or too quickly your body adapts by lowering energy output. We can’t fault it, this is how we’re still a thriving species instead of an extinct one! 

Try This: To combat your super smart body, make small steps and changes to create weight loss with minimal metabolic decrease. This means results might take a little longer but they’ll stick around longer too!

Fat Makes You Fat

This is an oldie but a long held notion. For years we believed that ingesting fat meant it just turned up on your hips and thighs. Fats are essential for health and can actually promote weight loss rather than cause it. BUT before you reach for that stick of butter, fats come in good, bad and plain ugly varieties!

Try This: A diet rich in olive oil such as the Mediterranean Diet has been shown to lower risks for cardiovascular disease and diabetes, and can even aid in weight loss. Omega-3 fatty acids can be really beneficial with satiety and will boost hair, skin and nail health - think fish oils such as salmon. The flip side here is to remember fats have over double the energy content of  carbohydrates or protein per gram, so a little goes a long way. 

Carbs Are The Enemy

The ketosis diet revolution began in the late 90s with everybody swearing off carbs for life. While the old food pyramid that advocated about 60% of our daily calories come from carbs may not be entirely accurate today, swearing off carbs completely can have some really detrimental effects. 

The Positive: There is some promising research that lowering carbohydrates in the diet can promote weight loss in the short term and help keep it off. Choosing less carbs and the right carbs, particularly low glycemic index options, can improve hunger and sugar cravings immensely. 

The Negatives: There is, however, a massive difference between a low carb diet and a ketosis diet. Often I see clients who have had great results with ‘lowered’ carbs and then presume that taking all carbs out leads to even faster results. The body will start to use it’s own fat stores when there’s less glucose available in the diet, however this produces ketones which create a more acidic blood pH. Without going into too much detail, you can imagine the damage acidic blood can cause throughout your body.

Try This: Lowering carbohydrate to 25-30% of your energy intake may help start your weight loss journey, however I always recommend seeing your GP or nutrition professional before making these changes as any medical conditions or medication you’re on may be affected.

Fasting = Weight Loss

Ah, the diet revolution of the naughties! Yes, fasting can work because you’re not eating - so of course you feel lighter. I see a lot of clients who  tell me they intermittently fast because they’re busy and skip lunch. It’s not quite that simple! 

The Positive: Medical intermittent fasting has been shown in some cases to significantly improve satiety, cravings and food choices. This is because the fasting portions of the diet are monitored and the food choices outside fasting are controlled. Controlled Intermittent fasting can be a great choice for busy people, and those who need to learn that being hungry occasionally is ok. 

The Negative: Unfortunately the marketing and fitness industries have run rife with this and suddenly ‘intermittent fasting diets’ are everywhere. On top of that, uncontrolled fasting diets have been hailed as a gateway to eating disorders such as anorexia, bulimia and orthorexia. Fasting diets can also cause some major problems in your digestive tract, leading to long term gastrointestinal disorders and nutrition deficiencies. 

Try This: Don’t take the risk if you haven’t seen your doctor first. Ask them about potential fasting options that would specifically suit you. 

A Plateau Means You Should Change Your Regime

Plateaus are normal. I hear this so often ‘my weight loss has stagnated for 2 weeks so I must be doing something wrong!’. Remember how the human body is adaptable? It doesn’t like change because that upsets the status quo, so for those losing a lot of weight plateaus are simply going to be a fact of life.

Try This: For starters, congratulate yourself at these times because your body is basically recalibrating what ‘normal’ looks like for you. All your bodily systems are reassessing homeostasis at your new size and need a little time to do that. Sometimes it might be a week, sometimes a month. Keep your regime and teach your body what the new normal is. Then, after a month if you haven’t seen any more progress, reassess. 

Cutting Out Gluten and Dairy = Weight Loss

And we come to the fad of the 2010s. Generally cutting any whole food group out of your diet is a mistake unless there’s a good reason (intolerance, allergies, etc). 

The Negative: Cutting out dairy can have a profound effect on nutrient uptake. Many people cut out the whole food group but don’t replace nutrients through other foods. Calcium and magnesium, potassium and sodium can be found in dairy products and all play a role in the body. We’re now seeing patients younger and younger developing osteoporosis and bone density issues due to inadequate calcium which can significantly impair quality of life. 

The More Negative: Cutting whole food groups out can cause severe damage to your GI tract. For example, cutting out all gluten may mean you lose 1/2cm from your waist measurement (which you won’t notice by the way), but can significantly increase your chances of having bowel cancer. It can also upset your gut microbiome and nutrient uptake. 

Try This: If you think you may be intolerant to gluten or lactose, see your GP before self-diagnosing. 

I Must Have IBS, Because [insert food here] Makes Me Bloat

This goes hand-in-hand with number 6. Basically, depending on the type of food and it’s chemical components, you may see symptoms up to 48hrs later. So while you’re blaming the apple you just ate because you’re suddenly bloated, it may have been the garlic in your stir fry 2 days ago. 

Try This: This is why we have GPS, nutritionists and dietitians. We look at what foods are a problem for you specifically and then find a diet that will create weight loss without bloating, flatulence and pain. As above, if you think you may have a digestive problem, see your GP. 

Going Vegan/Vegetarian/Paleo = Weight Loss

Vegetarian and vegan diets are often hailed as super healthy but remember they cut out whole food groups, which means if they’re not controlled and monitored you may lose weight in the short term but you may be causing nutrient deficiencies down the track. Being skinny and sick isn’t fun either. 

Having said that, paleo and veg/vegan diets are often healthier in one respect because they promote more fruit and vegetables in the diet. They also promote a diet rich in unprocessed foods rather than prepackaged and over processed ‘food-like products’. 

Try This: Look at these diets with a critical eye and do your research before trying them. Ask a nutrition professional for a menu plan based on your chosen diet and try sticking to it for a week, then a month. Reassess how you feel at certain intervals and the results you’ve made. 

Liquid Diets Make You Skinny

I still hear this one all the time - the ‘juice fast’ or the ‘liver cleansing liquid diet’. This one is basically common sense. For starters, your liver is essentially the filter system for your blood, but it’s also self cleaning. So if your liver needs to be cleaned out either you’ve had too many martinis or you’re in liver failure and should head to the nearest hospital!

The Positive: Liver cleansing and juice fasts often promote a high dose of vitamin C which is probably going to be beneficial. They also tie in with medical intermittent fasting in some cases so can help with feeling normal in that hungry state. 

The Negative: When you juice something you’re essentially filtering out all the goods bits, including most of the nutrients, the fibre content and the extra pulp that will fill you up. What you’re actually drinking is mainly just flavour, water and sugar. 

Try This: A balanced diet and not binge drinking are all your liver really needs to stay healthy, but if you’re worried, see your GP. If you’re juicing, try using a high powered blender instead of a juicer to keep the good bits in, or keep the pulp and make delicious fruit and veg slice. 

Supplements = Weight Loss

Supplements are called that for a reason - they should only ‘supplement’ a healthy diet. I’ve actually seen people downing energy drinks to increase their metabolism so they can have a burger with their salad. Crazy! Basically any supplement that touts itself as a miracle pill for weight loss is probably either lying or has very little science to back it. 

Try This: Ultimately use your common sense and be a sceptic. If someone tells you it worked for them, ask a lot of questions and even then remember there’s no guarantee it will work for you. Most importantly, if you’re thinking of taking a supplement make sure you know all the repercussions and possible side effects first. These things can be nasty and too often I see the after effects of them. 

Cardio Fixes Everything

This is basic maths. If you eat 4 burgers and then walk on a treadmill for 20mins I guarantee you’re not going to lose weight. Even then, calories in and out isn’t the only problem here. If you’re only training cardio in the gym you may be losing muscle mass and potentially lowering your metabolism, leading to weight loss woes. 

Try This: See a highly skilled personal trainer or exercise physiologist who specialises in weight loss. Learn the exercises you need to do to maintain and build muscle mass which will promote weight loss even when you’re not exercising and help you keep it off for life. 

I’m Beyond Help, Surgery Is The Only Way!

Remember surgery should always be a last resort unless your specialist has a medical reason you should choose that option. I see plenty of patients and clients who have had bariatric surgery and years on have regained the weight back, some have gained more. Yes it works for some, but there are better avenues to try first. 

Try This: Ask your GP about other potential options such as weight loss aids, seeing a dietitian or nutritionist and personal trainer regularly. These are much less invasive, less expensive and can help you change your lifestyle without going under the knife.

The Final Word 

Losing weight isn’t easy, if it were we’d all be super models. The simple fact is that people will play on your desperation to look thin to get you to spend money that will most likely not work and have you feeling heavier and more miserable than ever. 

Weight loss is a multi-pronged approach which includes diet, exercise and lifestyle changes to ensure you get results and maintain them for the rest of your life. Remember these 3 golden rules I tell all my clients and patients: 

• Be a sceptic - If it sounds too good to be true, it probably is.

• Consistency is key - Keep doing it until it becomes second nature. 

• Small changes lead to big results - Don’t expect to go from pizza to kale in one step. 

• Everything in moderation - Don’t cut it out if you don’t have to. Substitute for healthier options or smaller portions. 

If your weight loss has stalled and would like us to help you solve it - contact us via the website.