Weight loss myths

A healthy amount of weight loss is 2-3 lbs a week. Some nutritionists and personal trainers prefer 1-2 lbs a week as a healthy weight loss. 

So no, 10 lbs a week is not possible to do it in a healthy manner. Sure you could do it, but it is all water weight and pure muscle loss.

The remaining focus of this article are the myths of weight loss.


Weight loss myth #1: Quick weight loss and fad diets work to lose weight permanently.

Fad diets and quick weight loss are not the best way to lose weight and keep it off. Fad diets often promise quick weight loss. You may lose weight at first on one of these diets. But diets that strictly limit calories or food choices are hard to follow. Most people quickly regain any lost weight.

Fad diets is unhealthy because they do not provide all of the nutrients your body needs (fiber, vitamins, minerals,…) Also, quick weight loss  will trigger a rapid muscle loss.

Weight loss myth #2: High-protein/low-carbohydrate diets are a healthy way to lose weight.

We know that depriving your body from healthy carbohydrates like fruits or whole grains is unhealthy.Also getting most of your daily calories from high-protein foods like meat, sussage, bacon and cheese is a pro-inflammatory diet.It may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel nauseous, tired, and weak.

Eating a high acidic diet can lead to the buildup of ketones in your blood. Too much meat can also can cause your body to produce high levels of uric acid, which is a risk factor for gout  and kidney stones. Be sure to discuss any changes in your diet with a knowledgeable nutritionist or personal trainer/nutrition consultant.

Weight loss myth #3: All starches are fattening and should be eliminated when trying to lose weight.

Some starch, like hemp bread, brown rice,high fiber pasta, Kashi cereals, beans, fruits,are considered super food by good nutritionists. They are fattening when they are refined and eaten in huge portion size, even worse when covered with mayo or dressing.

Weight loss myth #4: Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight.

No foods can burn fat, but some foods are more filling so you will eat less calories to be satisfied, and you will lose weight. Some foods may also speed up your metabolism during the digestion. 

The best way to lose weight is to cut back on the number of calories you eat, add more fiber, make smaller portions and be more physically active. 

Weight loss myth #5: Natural or herbal weight loss products are safe and effective.

A weight loss product that claims to be natural is not necessarily safe. These products are not usually scientifically tested. Some weight loss supplements that claim to be  safe and effective may be just another scam.

Weight loss myth #11: Eating  red meat is bad for your health and makes it harder to lose weight.

Eating lean and grassfed meat in small amounts can be part of a healthy weight-loss plan. Red meat when it is grass fed, not over cooked and eaten in moderation is not unhealthy. It also contains healthy nutrients like protein, iron, and zinc.

Corn fed cows contains twice more fat and is unhealthy for you.

Weight loss myth #12: All dairy products are fattening and unhealthy.


Organic dairy products have many nutrients your body needs. They offer protein to build muscles and help organs work properly, and calcium to strengthen bones. I recommend greek yogurts, high in good protein and very low in sugar.

Weight loss myth #13: Vegetarian diet means you are sure to lose weight and be healthier.

Research shows that people who follow a vegetarian eating plan, on average, eat fewer calories and less fat than non-vegetarians. However,they also tend to eat more refined carbohydrates like cereals or white rice. Choosing a vegetarian eating plan with a low fat content may be helpful for weight loss. But vegetarians—like non-vegetarians—can make food choices that contribute to weight gain, like eating large amounts of high-fat, high-calorie foods or foods with little or no nutritional value, like white rice.

Vegetarian diets and non-vegetarian diets should be balanced. Nutrients listed below from non-vegetarian, are not always found in a vegetarian eating plan, such as:

  • iron
  • calcium
  • vitamin D
  • vitamin B12
  • zinc
  • protein
  • carnosine
  • carnitine

 If  have a doubt about a weight loss or nutrition claim, check it out! The Federal Trade Commission has information on deceptive weight loss advertising claims.

How To Spot Weight Loss and Diet Scams 

You can also find out more about nutrition and weight loss by talking with a nutritionist or a lifestyle personal trainer/nutrition consultant who is experienced with weight loss (fat loss) and healthy diet.


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