Dieting myths are a constant presence. Every day we see advertisements for pills, wraps, or fad diets promising to make people lose weight at unrealistic speeds without changing eating habits. The truth behind weight loss is really very simple: you have to reduce your calories and increase your protein intake. It takes a 3,500 calorie deficit to lose one pound of fat. So, mathematically speaking, you would need to reduce your daily calories by 500 to lose a pound a week. You can increase the amount of weight you lose by adding exercise. It takes hard work and dedication, but the formula is just that simple!

Whatever you do, avoid falling for these popular diet myths and trends:

Myth: Eating all fruits and vegetables will help you lose weight.
The Truth: Some fruits and vegetables are really high in sugars and starches and, if you too many, they could hinder weight loss. It is important to remember that moderation is key, even for fruits and vegetables. Check the nutrition facts and stick to those that are low in sugar, like raspberries, strawberries, leafy greens, cucumbers, and asparagus.

Myth: Low-fat diets aid in weight loss and are healthy.
The Truth: “Low-fat” it is a very misleading label, because it often indicates higher sugar content. Fat is what provides the flavor in many foods; sugar is used as a substitute when fat is eliminated. Too much sugar leads to weight gain.

Myth: Cleanses and detoxes are great for dieting.
The Truth: Cleanses and detoxes are very deceiving. Juice cleanses and many of the available detox drinks contain an alarming amount of sugar and carbohydrates. Cleanses can also be very dangerous. They are often too low in calories, and remove much of the good bacteria, along with the bad.

Myth: Eating after 5PM makes you fat.
The Truth: It doesn’t matter what time you eat as much as it matters what you eat. As long as you maintain the appropriate caloric balance, you can eat any time of day you want. However, a lot of us meet our calorie limit at dinner, or tend to eat desserts and snack foods late at night. If you do have calories left after dinner, choose low calorie snacks with extra protein.

Myth: Avoid all Carbs.
The Truth: While you definitely want to reduce your carbohydrate intake, you don’t want to avoid them all together. Many good foods that bodies need contain carbs. Fruits, vegetables and whole grains are good, complex carbs to enjoy in moderation. What you should try to avoid are simple carbs from processed foods and refined sugar.

Myth: Everyone should go gluten-free.
The Truth: There are actually many gluten-free products that are not as healthy as they seem. Many of them contain more calories, sugar and carbohydrates than products containing gluten. Unless you have been diagnosed by a physician with a gluten intolerance or celiac disease, you do not need a gluten-free diet. This is just a fad!

To learn more about weight loss and how to lose weight the safe and smart way, contact the experts!