5 Myths and Facts about Food and Weight Loss
March is National Nutrition Month
3/9/2023
Ashley Chrisinger, Aspirus Registered Dietitian
Dieting
is defined as restricting oneself to
small amounts or special kinds of food to lose weight. It is a common practice in the United States, with an estimated 45 million Americans going on a
diet every year.
According to a CDC study, almost 50 percent of
Americans, regardless of weight status, think they should lose weight. Body
dissatisfaction makes people incredibly vulnerable to messaging about diets and
weight loss.
A person’s health choices can be heavily influenced by
social media, which can play a big part in dieting, including the psychological
aspect of how we view food and health.
“Social media too often implies that
weight loss leads to improved happiness and leaves out other important factors.
Because of social media’s fast- paced and flashy style, users are hyper-focused
on quick and easy weight loss solutions that tend to overlook viewers’
wellbeing, long-term weight maintenance, and actual nutrition,” says Ashley
Chrisinger, Aspirus Registered Dietitian. “The
direction of weight loss messaging on social media is chaotic and conflicting
and ultimately leaves people feeling defeated and hopeless.”
Diet culture emphasizes fad or quick diets that claim
fast weight loss results and health improvements. Diet trends may offer
food-specific fad diets that rely on the myth that some foods have special
properties that can cause weight loss or gain.
“What rarely gets mentioned are the
unsexy strategies: finding enjoyable ways to be more active, getting in control
of emotional eating, learning to prepare your own meals, and enjoy more
veggies,” says Chrisinger. “It's not new or trendy, but it is the most
sustainable strategy for most people.”
Although society has normalized dieting,
it is still a harmful and risky practice. People can develop eating disorders, depression, nutrient deficiencies, alter their
gut microbiome, and suppress their immune function focusing on weight loss in
an unhealthy manor.
For those interested
in losing weight, it’s important to remember that everyone’s body is different,
making everyone’s diet and nutrition plan unique. Misinformation regarding
health and nutrition is everywhere, especially on social media.
Here are five debunked
myths about food and weight loss to remember, according to the National
Institutes of Health and the Office of Disease Prevention and Health Promotion:
Myth #1: Carbs make you gain
weight.
Fact: Carbs, or carbohydrates, are an important
food group that helps your body create energy to support bodily function and
physical activity. Carbohydrates are an essential part of a healthy diet.
Tip: Keep complex carbs such as whole wheat
bread, beans and fruits on the menu, as these foods have a lot of nutritional
value. Simple carbs found in foods such as cookies and candy, on the other
hand, lack vitamins, minerals and fiber. It’s best to limit these foods.
Myth #2: Doing regular juice
fasts/detox/cleanse helps rid the body of toxins.
Fact: Fast/detox/cleanse are unnecessary and
don’t remove toxins in the body. They can even have serious side effects such
as fainting, weakness, dehydration, dangerous electrolyte imbalances and kidney
problems.
Tip: As long as we are hydrated, the body can
rely on organs like the liver and kidneys to remove toxins from food, alcohol
and medication.
Myth #3: Late night snaking
causes weight gain.
Fact: Eating at night will not make you gain
weight. Weight gain is not determined on what time you eat but rather by how
much and what types of food are consumed throughout the whole day.
Tip: If you’re hungry after dinner time, choose
healthy foods and be mindful of portion sizes.
Myth #4: You should aim for
1,200 calories a day to lose weight.
Fact: A
1,200-calorie diet is much too low for most people and can result in
negative side effects like dizziness, extreme hunger, nausea, micronutrient
deficiencies, fatigue, and headaches. Everyone’s body is different and needs a
different number of calories to function.
Tip: Calorie needs vary based on age, sex, height, weight, and level of
physical activity. Talk with a registered dietician to determine what’s best
for your body.
Myth #5: All sugar is bad.
Fact: Sugar is a
type of carb which provides energy to the body and fuels the brain. However,
like most foods, too much can be harmful to the body. Maintaining a healthy
weight is most effective when individuals eat balanced meals, incorporating
foods from all food groups, including sugar.
Tip: It's OK to eat sugar and sweet foods,
especially when you’re fueling intense physical activity! Just have them in
moderation.
Diet culture and
nutrition myths are everywhere which is why it is important to question what
you read and educate yourself so that you can develop a nutritious and
sustainable eating pattern that works for your individual needs.
If you are seeking
help with your diet, talk with your primary care provider. They
can connect you with a registered dietitian in your area.
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