Myth No. 1: Don't Eat After 8 p.m.
So long as you have not reached your maximum allowed caloric intake for the day go ahead and have your scheduled meal. Do not eat starchy carbohydrates, enjoy lean protein and veggies.
Myth No. 2: Coffee Can Help You Lose Weight
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. Besides, pouring too much coffee into your system?drinking, say, four to seven cups a day?may lead to anxiety, sleeplessness, and an increase in heart rate and blood pressure.
Myth No. 3: Going on a Diet Is the Best Way to Lose Weight
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. "A diet won't work if you think of it as doing a different thing for a while and then you're going to stop doing it. You need to adapt a lifestyle change that promotes weight loss. Clean eating and whole foods promote weight loss.
Myth No. 4: Eating Protein and Carbs at Different Meals Will Help You Lose Weight
Your digestive tract can handle a variety of food groups at the same time. There is no proof that eating protein and carbohydrates separately aids digestion or weight loss. It is healthier to combine protein and fiber-filled carbs than to separate them. "The pairing of protein and fiber is what fills you up the most and gives you the most energy." Some of the best foods for you?nuts, seeds, legumes?are made up of both protein and carbohydrates.
Myth No. 5: Eating Fat Makes You Fat
Fat is not the enemy. Although fat-laden products can be full of calories, a modest amount of fat may help you feel full (so you eat less overall) and make healthy foods, like vegetables, taste better (so you may eat more of them). Fat also helps with the absorption of certain vitamins and phytonutrients, which are compounds in plants that are thought to promote health.
Myth No. 6: Energy Bars Will Help You Lose Weight
Energy bars are processed foods, and processed foods can sabotage even the most balanced diet. Some of the most popular bars in supermarkets -- things like PowerBars and Cliff Builders – have more than 20 grams of sugar each, which is often the same as a packet of candy. It is true that energy bars often offer nutrients that candies do not: Fiber, protein and, in some rare cases, whole food sources like fruits and nuts and seeds. But this does little to mitigate the extreme levels of sweeteners that make them palatable.
Myth No. 7: Grazing will boost metabolism and help you lose weight.
While going too long without eating can set you up for diet catastrophes, "grazing can also rack up calories," handful after handful of almonds, or continuous sips of banana-soy smoothies, will eventually appear on your waistline. A grazing habit degrades a person's internal guidance about when to eat, making it nearly impossible to tap into hunger and satiety cues, feeling hungry is a good thing, your body now needs to reach into fat stores for energy. A habit of starving yourself will force your body into starvation mode which is essentially a slowing down of your metabolism. Eat small balanced meals every 3 hours.
Myth No. 8: You can eat whatever you want, as long as you exercise.
Exercise is not a very effective way to lose weight, researchers say. The amount of exercise needed to lose even a single pound — if diet is not rethought — is more than most people can do. If you are just exercising the scale is unlikely to budge. You can make a better impact by controlling what you eat."