by Dr Deborah Lee, Dr Fox Online Pharmacy
Photo by Jeremy Bishop on Unsplash
Are you trying to lose weight? Perhaps you, like me, you are confused by all those diet myths we know so well? Are they true, or aren’t they? Read on and find out.
- Never skip breakfast
Skipping breakfast can have benefits if you want to lose weight by intermittent fasting. This means confining what you eat every day into an 8-hour window. If you wake up and don’t eat until lunchtime, this is prolonging your night-time fast. Our bodies are primed to like periods of fasting. Fasting and calorie restriction are associated with longevity. If you can wait until lunchtime to eat, this is not dangerous and can help you lose weight.
- Look out for the latest fad diet
There are fad diets everywhere – don’t fall for them. A weight-loss diet needs to be varied, interesting, and nutritionally complete. Once you have lost the weight, you need to keep it off. There is no quick fix – to lose weight you need to eat fewer calories and do more exercise. You are far more likely to stick to the diet if you like what you are eating and find mealtimes satisfying.
- You must stop snacking
Eating little and often can help keep your blood sugar levels more stable and help fend off hunger pangs. So, snacks on a diet are perfectly fine – so long as they are healthy, low-calorie snacks. Choose an apple, some grapes, or a handful of nuts.
- Cut the carbs
Some people swear by a low-carb diet. However, low-carb means high-fat. You can lose weight very efficiently on a high-fat diet – otherwise known as the keto diet – but to do this you need to keep the carb content very low, in order to stay in the metabolic state of ketosis. This can be very difficult, and if you are not careful, high-fat foods are loaded with calories and you can find yourself piling on the pounds!
- Cut the fat
Other people swear by low-fat diets. However, this means high-carb. Again, if you are not very careful, you can end up putting on weight.
The most important factor in weight loss is to restrict calories. Your body needs both carbs and fats every day, for survival. However, choose small quantities of healthy fats – these are unsaturated fats found in vegetable oils such as olive oil, sunflower oil, rapeseed, or corn oil.
- Cutting calories too far is dangerous
You can safely diet to lose weight on a very low-calorie diet (VLCD) of only 800 calories per day. Your body only needs a small input in terms of calories every day, so long as it has an adequate intake of vitamins, minerals, and water. VLCD’s have been shown to be safe and effective, however, you should only undertake a VLCD under medical supervision.
- Stop eating after 6 pm
The only reason not to eat after 6 pm if you want to lose weight is if this fits in with a 16:8 fast. There is no rationale for weight loss being slower or more difficult in the evenings. What you should do is cut late-night snacking simply to help reduce your overall daily calorie intake.
- Say no to artificial sweeteners
Although research in this area is limited, the studies which do exist have shown that artificial sweeteners do not lead to weight gain and may help weight loss. However, go for natural sweeteners such as Stevia, erythritol, or xylitol. These may have benefits for the health of your gut microbiome.
- Eat more fat burning foods
The media and internet will often lead you to believe that some foods make you burn more fat than others. In fact, there is generally very little scientific evidence to support these claims. No foods can truthfully be labelled as ‘fat burning’ foods.
A recent 2020 critical review of energy expenditure, food and nutrition concluded ‘conclusive evidence is still lacking, and, at present, it is not possible to identify a food or a diet with a significant impact on human energy expenditure.’
- Weight loss supplements help you lose weight
Beware of weight loss supplements. If it sounds too good to be true, it will be. In 2018, there were 20 recorded cases and six related deaths reported to the UK National Poisons Information Service, due to the substance 2,4 dinitrophenol (DNP)— an industrial chemical – sold as a weight loss supplement.
Do not purchase or take weight loss supplements from the internet without at least checking with your doctor or pharmacist.
The only diet supplements with any evidence to support a role in weight loss, are caffeine and green tea.
Final thoughts
There is no quick fix to weight loss I’m afraid! Go back to basics, restrict calories, and increase periods of fasting. I like the 16:8 option myself, and I try to eat only between 12 pm and 8 pm every day. Keep focussed and reward yourself as you begin to see success on the scales. But don’t waste time believing those diet myths. That’s all they are – myths!
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