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Facts to Common Diet Myths
Written by Jimmy Pember
December 13th, 2009

Myth:

Eating late at night will cause you to gain weight.

Fact:

Eating late at night will cause you to gain weight no more or less than eating at any time throughout the day. The fact is that weight gain is the result of eating more calories than a person can expend or burn through the day. For an example, if a person who normally burns 2000 calories in one day eats 500 calories more in that day, those extra calories will be converted to fat.

Now for a person to gain one pound of body fat, they will have to consume 3500 calories in excess of their normal caloric consumption. For a person to lose weight, they will have to have a caloric deficit of 3500 calories.

People who eat late at night have a tendency to eat more calorie dense foods and thus consume more calories, which can result in weight gain.
 

Myth:

Skipping meals will help you lose weight.

Fact:

Skipping meals does not help you to lose weight. In fact, skipping a meal will send a signal to you body, making it think that it is going into starvation mode. This results in your metabolism slowing down to compensate for the lack of calories. When you skip meals and/or starve yourself, your body wants to hang on to those calories from it’s last meal, thus slowing your metabolism. This is the exact opposite of what you want. 

Then the next meal you eat, you’ll tend to eat more to compensate, which usually results in more calories consumed. So the best approach is to eat smaller healthy meals throughout the day. 


Myth:

Certain foods, like grapefruit, celery, or cabbage, can burn fat and make you lose weight.

Fact:

I’m sure we’ve all heard of some sort of diet like the grapefruit diet, celery diet, or lemon juice diet or any diet that has some sort of magical ingredient in the food that will burn fat. The truth is that there is NO food you can eat that will burn fat or make you lose weight. The only way to lose weight is by exercising and eating less. 

 
Myth:

Eating red meat is bad for your health and makes it harder to lose weight.

Fact:

Red meat, as well as pork, chicken and fish do contain some cholesterol and saturated fats (one of the least healthy fats), but eating small portions of lean meats can add some healthy benefits to your diet. Lean meats contain the highest quality protein and all the essential amino acids that the body requires, which no single vegetarian food can provide. Don’t rule out red meats completely in your diet. When you do eat red meats, be sure to eat small portions of lean quality red meats. Low fat cut meats include beef round steak, tenderloin, sirloin tip, flank steak and extra lean ground beef. 

Pay close attention to your size proportion. Make sure your serving is no larger than the size of a deck of cards, which is about 3 to 4 ounces of cooked meat. A 3 oz portion of sirloin steak has approximately 219 calories.

  

Jimmy Pember, NASM-CPT, Fitness Specialist
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