If I see ONE MORE claim on a product or service that promises you’ll, “lose weight fast,” “lose 10lbs in one week,” or get a “flat belly in 5 days,” I think I’ll die. Or pass out from screaming, “are you SERIOUS?” Let’s take a level-headed look at some common beliefs about weight loss…

Did you know…?

Myth #1: A detox diet will increase energy, rid the body of toxins, and boost weight loss.

Truth: Save your money. Toxins, or by-products of normal, daily metabolic activity, are just that – normal. Yur liver and kidneys rid the body of unwanted toxins every day. In fact, that is their job! A safer, more effective alternative to detox juices, pills, products and supplements is to make healthier nutritional choices every day. Little things like reducing your daily intake of sugar, saturated fats, alcohol, refined flour, pesticides, chemicals and unnecessary additives and chemicals, while increasing your daily intake of fruits and vegetables; whole grains; quality protein such as fish, eggs, lean poultry and beef will take a you a long way baby! Also, add more mono- and polyunsaturated fats, such as those found in olive oil, salmon and tuna, and nuts.

Myth #2: Vitamins will give you energy.

Truth: Unless your vitamin comes in the form of a nutrition / sports bar that has carbohydrates and protein, your vitamin will not give you energy. Energy, or fuel for your body, can only come in the form of calories. Vitamins and minerals should  supplement what you eat by filling in the gaps when not enough of a specific nutrient is consumed. Want more energy? Eat carbohydrates.

Myth #3: Carbohydrates are bad. To lose weight, you should eat more protein.

Truth: Fruits, vegetables and whole grains, like brown rice, quinoa, spelt, bulgar, and flax seed (all high quality carbohydrates) are crucial components of any diet. Carbs provide the body with energy, and if you don’t get enough, you might downshift your metabolism into low-gear, thus burning fewer fat calories during the course of the day. The other undesirable side effects of eating too much protein:

• The liver and kidneys are forced to work harder, creating unnecessary metabolic by-products.
• Headaches
• Poor endurance
• Muscle tissue breakdown
• Dehydration

The solution: aim for 50-60% of daily calories from quality carbohydrates!

Myth #4: Exercising on an empty stomach will help burn fat.

Truth: This goes along with the myth that you should exercise in the morning before you eat so you’ll burn fat. That too is a myth. You need energy to workout effectively. Without enough of it, you will lose oomph quickly (read: “you won’t burn as many calories while you workout”) and possibly force your blood glucose level to plummet, placing you at risk for dizziness, faint, or worse, a coma.

If working out on an full stomach causes you to feel nauseous, try a snack that contains both protein and carbohydrates, such as whole grain cereal and low-fat milk, 30-minutes prior to working out.

(See “Fuel your early morning workouts” for more on the importance of eating before a morning workout.)

Myth #5: Diet “X” worked for my neighbor, so it will work for me too.

Truth: There is no such thing as a “one-size-fits-all” approach to weight loss. The best plan is one that matches your special needs and takes into consideration things such as your current weight, weight loss goal, activity level and medical history. A registered dietician can help you create a plan that is just right for you.

Need help finding a registered dietician near you? Visit the American Dietetic Association.

Other helpful links:
* Ideal Bite
* The Daily Plate
* Eating Well