Obesity ... Myths and Facts
Copyright 2004, Ginacor, Inc.

Myth #1: Fad diets are the quickest and best way to lose weight.
Fact: Fad diets are not the best way to lose weight and keep it off. Research suggests that losing 1 to 2 pounds a week by making healthy food choices, eating moderate portions, and building physical activity into your daily life is the best way to lose weight and keep it off.

Myth #2: High/protein low carb diets are a healthy way to lose weight.
Fact: The long-term health effects of a high-protein/low-carbohydrate diets are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber. Because of your limited choices of food, you may not be getting all the nutrients you need to be healthy.

Myth #3: Starches are fattening and should be limited when trying to lose weight.
Fact: Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some vegetables (like potatoes and yams) are low in fat and calories. The Dietary Guidelines for Americans recommends eating 6 to 11 servings a day, depending on your calorie needs, from the bread, cereal, rice, and pasta group-even when trying to lose weight.

Myth #4: Natural or herbal weight-loss products are safe and effective.
Fact: A weight-loss product that claims to be "natural" or "herbal" is not necessarily safe. Talk with your health care provider or herbalist before using any weight-loss product. Do your research and talk with knowledgeable, educated health professionals.

Myth #5: Low-fat or nonfat means no calories.
Fact: A low-fat or non-fat food is oftentimes lower in fat calories than the same size portion of the full-fat product. But many processed low-fat or nonfat foods have just as many calories as the full-fat version of the same food or even more calories. They may contain added sugar, flour, or starch thickeners to improve flavor and texture after fat is removed. These ingredients add calories. Read the Nutrition Facts Label on a food package to find out how many calories are in a serving.

Myth #6: Skipping meals is a good way to lose weight.
Fact: Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. Eat small meals throughout the day that include a variety of healthy, low-fat, low-calorie foods.

Myth #7: Obesity is genetic.
Fact: Obesity is a chronic disease with a strong familial component. The tendency toward obesity and over weight conditions are fostered by our environment: lack of physical activity combined with high-calorie, low-cost foods.