All diets make bold promises about weight loss and how all you need to do is follow their one rule. But like we talked about in a previous post about navigating fad diets, you can’t always trust the internet. I know, it would be SO much easier if we could. A lot of diets online are just speculation, may only work for a few individuals, and are not based on actual scientific research. To make things easier for you, I have complied a list of some common thing I have heard about dieting online and whether they are myth or fact.

Myth #1: “Fad diets are effective at long term weight loss”. This is not true. Most fad diets promise fast weight loss off the bat but continuing with many of them can be hard to do. Fad diets are often very restrictive and can be expensive making them unmanageable for longer periods of time. The American Academy of Family Physicians agrees. Fad diets are not effective for long term weight loss and small healthy lifestyle changes like eating less sugar or refined grains can be more beneficial for your health.

Myth #2: “Diet supplements are a quick easy way to shed weight”. This is also not true. Many supplements on the market are not regulated by the FDA meaning they can make what ever claims they want on the bottle despite if the product is actually effective. Most diet supplements are high in fiber or caffeine causing consumers to lose water weight but not actual fat. Little research has been done on the effectiveness of weight loss supplements but they are costly and many have negative side effects. The National Institute of Health has evaluated the safety and effectiveness of common diet supplement ingredients but suggests to talk to your doctor before taking any diet supplements.

Myth #3: “To lose weight you should eat less meals”. Skipping meals will leads you to overeating later on and is not effective for weight loss. Frequent snacking can help control hunger, blood sugar, and metabolism. After only 3 hours without food your blood sugar will drop and the lower it gets the more likely you are going to chose a caloric dense food. People who consistently eat breakfast are more able to make healthy food choices and control themselves at mealtime.

Myth #4: “Dairy is unhealthy”. This is just a generalization and I blame butter. When not eaten in moderation, butter can increase your LDL or bad cholesterol but this is not because it is a dairy product, it is because of the real evil… saturated fats. MyPlate doesn’t just recommend around 3 servings of dairy a day for no reason. Dairy products like milk, yogurt, and cheese are high in Calcium and Vitamin D which are important in maintaining strong bones as well as keeping your body functioning properly. Dairy also can be a great source of protein and is high in potassium which helps with maintaining healthy blood pressure.

Myth #5: “Low-fat or fat-free is healthier.” This is not always true. Foods labeled low-fat or fat-free often have the same amount of calories as their full-fat equivalent. These items are also more processed and often contain added sugar, flour and salt to improve the taste which increases the calorie content. Removing or decreasing the amount of fat may also make the item less satisfying and less effective at countering your hunger. Compare nutrition labels between the two items to check for potential added sugar and calories in a low-fat version, eating one serving of a satisfying full-fat food may be the better option.

Myth #6: “Carbs are what make you fat”. Not all carbs are bad for you. Simple carbohydrates are often high in sugar but foods containing complex carbohydrates, (whole wheat, brown rice, legumes, starchy vegetables), can provide essential fiber and nutrients to your body. Complex carbs also take more time for the body to digest and can result in an increased sense of fullness, more energy throughout the day, and increase your ability to self regulate. A good rule of thumb for eating carbs is to choose whole grains!

Myth #7: “Going vegetarian is healthy so it must help me lose weight!” Yes, there are many benefits of a vegetarian lifestyle BUT waking up and deciding to be vegetarian or even vegan does not make you healthy. Remember, vegetarians can still eat bread, cupcakes, all the sugary treats we love. Eliminating meat can help decrease your risk of CVD and help with your cholesterol but if you are looking to lose weight a vegetarian diet may not be for you. The label of “vegetarian” often makes people think that it is healthier which it can be if its done well, however, a vegetarian diet only focuses on avoiding animal products and has no real guidelines or calorie restriction. Vegetarian snack options that are high in calories and fat may be consumed under the pretense of being “healthy” and can lead to weight gain if you are not careful.

Myth #8: “People who fast don’t eat all day and lose weight”. SIKE. I bet you thought this was going to be a myth didn’t you. This has actually been proven by research and is a FACT although it may not be the right choice for everyone. Fasting programs don’t eliminate any food group but it is suggested you still eat as healthy as you can to make sure you are getting all of the needed nutrients. The different styles of fasting make it more adaptable to individuals schedule’s than many typical fad diets. Intermittent fasting can be done by eating a normal diet for 5 days out of the week and restricting to a quarter of that the other 2 days, or fasting for 16 hours of the day (which most is spent sleeping) and only eating during a 8 hour period. Fasting has been proven to help with weight loss as well increase lifespan and improve other medical conditions.

Many weight loss tips are controversial and may not help with keeping weight off in the long term or be the most beneficial for your health. Be weary of the promises fad diets and diet supplements make before trying them out. If you have any questions about specific diets, talking to a doctor is great way to get unbiased information. WebMD is also an easy to use website where you can search different diets or just stay informed about health news by following @WebMD on Twitter. Remember, the best way to lose weight is to simply eat a balanced diet and avoid foods high in sugar or saturated fat.