Try to Low-calorie diet myths dit variety of foods that fit within the Australian Guide to Low-calorie diet myths Eating External Link. Mythz Weight Loss Surgery Low-calorie diet myths Muscle preservation for athletes of the Most Effective Ways to Mytns Blood Pressure New research finds that bariatric surgery is an effective long-term treatment to help control high blood pressure. Tip: Avoid supersized combo meals, or split one with a friend. Back to Health Daily steps to lose weight Protein for muscle building Your healthiest exercises Protein — all you need to know. Alcohol has almost as much energy as fat Alcohol contains no nutrients and has almost as much energy as fat almost double carbohydrates and protein.

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Dietitians Debunk 18 Weight Loss Myths

Low-calorie diet myths -

MYTH: Only people with high blood pressure should limit their sodium. TRUTH: We can all benefit from getting less sodium in our diets, since most Canadians get too much. In addition to causing high blood pressure, excess sodium can cause stroke, heart disease and kidney disease.

The average Canadian consumes 3, mg per day, well above the upper tolerable limit of 2, mg. Most of the sodium we consume comes from processed and packaged foods.

The best way to cut back is to limit processed foods, such as canned goods, frozen entrees, broth and bouillon, salty snacks, pickled vegetables, deli meats marinades, condiments and sauces such as BBQ, soy, teriyaki, mustard and ketchup.

Cook from scratch more often. Try flavouring your food with herbs and spices instead of salty condiments; when you do use them, look for reduced sodium versions and limit quantities. MYTH: Cooking meals at home takes way too much time.

TRUTH: If you plan ahead, keep a well-stocked kitchen, and choose simple recipes, weeknight meals can be easy to prepare. Choose recipes that can be prepared in less than 30 minutes, such as Grilled cauliflower and chicken dinner or Eat your greens frittata.

The results can be exciting — fast weight loss! After a while, the body adjusts to the low-calorie intake, slowing your metabolism, and shifting your appetite. Ultimately, these changes make it more difficult for you to achieve your weight loss goal.

Not eating enough calories can leave you feeling deprived, moody, and unsatisfied with your food. Experts agree a low-calorie diet is unsustainable. Worse of all, research shows it negatively impacts your metabolism making it harder for you to lose weight. A slower metabolism makes it harder to lose weight.

Other symptoms associated with a low-calorie diet include:. A low-calorie diet lowers levels of leptin and the amino acid, tryptophan in the body. That increases the susceptibility to moodiness and carbohydrate cravings. Yes, researchers explain that exercise can affect tryptophan levels, which could help in improving mood and preventing uncontrolled weight gain.

There is one benefit to eating a lower-calorie diet. Fill up on satisfying foods: rich in water and fiber, vegetables and fruit can be a wonderful addition to a healthy, weight-loss-focused eating plan. This concept of calorie density is not new.

A review of 31 studies found low energy density foods cause large decreases in overall energy consumed in a day. In other words, focusing on eating more low-calorie dense foods promotes weight loss.

Bonus: Low-calorie-dense foods are healthy. If you want to lose weight and keep it off, the secret to success is consistency, according to research.

Exercise helps prevent regain following initial weight loss, according to studies. Chronic stress has been linked to weight gain, in multiple studies. Yes, stress plays a factor in your weight loss struggles. Also, when we drink alcohol our inhibitions tend to be lowered, making it more likely we will crave less healthy foods.

There are benefits to choosing foods that are minimally processed. But there are also many other nutritious foods that will be missing from your diet if you eliminate whole food groups. Be careful of products that claim to be organic. If choosing organic is important to select a variety of foods that fit within the Australian Guide to Healthy Eating External Link.

The amount of information available on food, diet and weight loss is endless and not much of it is credible or correct. Popular media is full of fad diets and magic weight loss potions endorsed by celebrities and supported by personal success stories.

Much of what is claimed is based on anecdotal rather than scientific evidence and, many times, there is something to be gained by the person or organisation behind the claim such as profit from sales.

Unlike other fields where experts are trusted when it comes to nutrition and health, it seems that everyone is an expert.

If you would like to lose weight, a good start would be basing your diet on foods that fit within the Australian Guide to Healthy Eating External Link.

Or see a qualified health professional such as a dietitian who will give you dietary advice that is evidence-based, tailored to your nutritional and health needs and suits your lifestyle.

The best way to lose weight is slowly, by making small, achievable changes to your eating and exercise habits. Rather than being a slave to the number on the scales, be guided by your waist circumference — a healthy waist circumference is less than 94cm for men and less than 80cm for women.

Suggestions for safe and effective weight loss include:. Avoiding large portion sizes and limiting intake of saturated fats and added sugars will help to keep your energy intake in check.

If you are not sure where to start or finding it difficult to manage your weight, seek help from a dietitian. Dietitians can guide you to a healthy way of eating that is based on the latest research and tailored to suit your health and lifestyle.

This page has been produced in consultation with and approved by:. A kilojoule is a unit of measure of energy, in the same way that kilometres measure distance. Body mass index or BMI is an approximate measure of your total body fat. Dietitians offer advice on food choices to help people improve their health and general wellbeing.

The nutritional requirements of the human body change as we move through different life stages. Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.

The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website.

All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.

The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Weight management. Home Weight management.

Weight loss - common myths. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. About obesity More Australians are overweight or obese than ever before, and the numbers are steadily increasing.

No magic weight loss potion There are many unhealthy misconceptions about weight loss. Understanding energy from food When we eat, our bodies are supplied with different nutrients. Kilojoules in food In Australia, kilojoules kJ are used to measure the amount of energy of a food or drink.

Carbohydrates do not make you fat Carbohydrates are essential for a well-balanced diet and healthy body. Low carbohydrate diets - risks There are many types of low carbohydrate diets — Paleo, Atkins, South Beach and Keto are just some. Short-term health effects of low-carb diets Initially, low-carbohydrate diets may contribute to rapid weight loss because they restrict kilojoules or energy.

Symptoms that may be experienced from a low-carbohydrate diet, include: nausea dizziness constipation fatigue dehydration bad breath halitosis loss of appetite. Long-term health effects of low-carb diets The long-term health effects of a diet very low in carbohydrates but high in saturated fat is still uncertain.

Possible long-term effects may include: Weight gain — when a normal diet is resumed, some muscle tissue is rebuilt, water is restored, and weight quickly returns. High cholesterol , obesity and obesity-related disorders — diets high in protein and fats are associated with conditions, such as heart disease, diabetes and cancer.

This can occur if you have a diet high in fat, especially from fatty and processed meats such as salami, sausages and bacon. Kidney problems — can occur in people with impaired kidney function or diabetes.

Osteoporosis and related conditions — due to loss of calcium from the bones. This means the liver must process extra fat so it could worsen an existing liver problem. The important thing to losing weight and keeping it off is to make small, achievable changes to your eating and exercise habits: Choose from a wide range of foods every day.

Eat less-processed foods. Have a regular pattern of eating. Increase the amount you move each day to burn extra energy. Intermittent fasting Intermittent fasting has been followed by various religions for centuries. Many drinks contribute to weight gain We need to drink fluids to avoid dehydration, and water is the best choice.

These include: soft drinks and slushies alcohol sports drinks flavoured milks packaged iced teas coffee made with full cream milk and flavoured syrup. Over a year, this small change could result in over 17kg of weight loss.

Alcohol has almost as much energy as fat Alcohol contains no nutrients and has almost as much energy as fat almost double carbohydrates and protein.

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