The top 10 diet myths

By THE EDITORS OF REAL SIMPLE MAGAZINE
UNITED FEATURES SYNDICATE

last updated: March 03, 2008 06:00:10 AM

Low-fat! Low-carb! Eat all day! Don't eat after 8! Finally, the honest to goodness truth about how to keep your weight under control.

MYTH NO. 1 -- DON'T EAT AFTER 8 P.M.

The theory: You burn up the food you eat earlier in the day, while late-night calories sit in your system and turn into fat.

The reality: Calories can't tell time. "Your body digests and uses calories the same way morning, noon and night," says Mary Flynn, Ph.D., a research dietitian at the Miriam Hospital, in Providence.

The best advice: Pace your eating. Being so hungry that you grab whatever is at hand means you're more likely to make poor choices.

"Don't go longer than about five hours without eating," says Jo Ann Hattner, a registered dietitian and a nutrition consultant in San Francisco.

MYTH NO. 2 EATING SMALL, FREQUENT MEALS BOOSTS YOUR METABOLISM

The theory: If you keep adding small amounts of food to your fire (the fire being your metabolism), you will keep it going strong and burn more calories overall.

The reality: Food intake has a negligible effect on metabolism. More muscles and bigger bodies generally burn more calories overall.

The best advice: Build up your muscles. A pound of fat-free tissue burns about 14 calories a day, while a pound of fat burns just 2 to 3 calories. If you hate lifting weights, you can maintain your muscles by going to a Pilates, body-sculpting or power-yoga class two to three times a week.

MYTH NO. 3 PASTA MAKES YOU FAT.

The theory: When you eat carbohydrates, your body turns them into sugars, which are then stored as fat.

The reality: Carbohydrates per se don't make you fat; extra calories do, whether you eat them in the form of carbs, fats or protein.

The best advice: Pasta in moderation is fine. Dietitians recommend 2 or 3 ounces of uncooked noodles per person -- or half of a 1-pound box to serve a family of 4. For some delicious pasta dishes, go to www.realsimple.com/healthypasta.

MYTH NO. 4 COFFEE CAN HELP YOU LOSE WEIGHT

The theory: The caffeine in coffee acts as an appetite suppressant and a metabolism booster.

The reality: While coffee may temporarily squelch your appetite, drinking a couple of cups a day won't have enough of an effect to help you lose weight.

The best advice: Enjoy a cup or two of coffee (or tea) every day, if you please. Just be sure that if you add anything to the brew -- like cream, sugar or cocoa powder -- you take those calories into account. For example, a 16-ounce Starbucks cafe mocha can contain a whopping 330 calories.

MYTH NO. 5 MILK CAN HELP YOU LOSE WEIGHT

The theory: Calcium helps the body break down fat more efficiently, stimulating weight loss.

The reality: Dairy doesn't appear to have magic properties.

The best advice: Go ahead and eat dairy products, but stick with low-fat versions, which are lower in both calories and unhealthy saturated fats.

MYTH NO. 6 GOING ON A DIET IS THE BEST WAY TO LOSE WEIGHT

The theory: Switching to a prescriptive plan temporarily is the smartest way to drop pounds.

The reality: Short-term, you do lose weight on any plan that results in your eating fewer calories. But temporary changes don't lead to permanent losses.

The best advice: Don't go on a "diet" -- a quick fix that begins on New Year's Day or before bathing-suit season. Instead, change the way you eat. Find a satisfying eating plan that you can live with long-term, and make sure you're eating the right amount of calories for weight loss.

MYTH NO. 7 EATING PROTEIN AND CARBS AT DIFFERENT MEALS WILL HELP YOU LOSE WEIGHT

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