Weight Loss and Nutrition Myths

As long as you follow The Easy Diet, you can ignore everything else and successfully lose weight.

Fat Loss Myths and Misconceptions

You should never use fashion, beauty, celebrity, entertainment, and even most health and fitness  magazines as a source of health and nutrition advice. These magazines are full of misleading and harmful information. They are more concerned with attention grabbing and selling you things you simply don’t need for proper weight loss. They also do more harm than good because they set unrealistic expectations. Of course it’s discouraging to read you’ll lose 5 lb of fat in 2 months when a magazine tells you, you can lose 20 lb of weight in 14 days.

Myth: You shouldn’t eat before bed – as a general rule you don’t have to worry about nutrient timing. Eat according to the rules of fat loss outlined above and you’ll achieve your goals no matter what time you eat. Remember to brush your teeth before you go to sleep.

Myth: Eating fat makes you fat – Fat is one of the essential macronutrient and is known to be helpful towards weight loss. As noted above, I eat on average 80 grams of fat per day.

Myth: You should eat multiple smaller meals – the measurable metabolic boost you would get from this is practically insignificant. This myth is similar to negative calorie foods myth (discussed below).

Myth: You can spot reduce fat – you cannot spot reduce fat (unless you do it medically or cosmetically). Your body loses fat overall like taking water out of a pond. If you don’t see your abs, keep following your fat loss plan and work on your core.

Myth: You should drink 8 glasses of water a day – drink when you’re thirsty. Most of your water requirement can be gotten from food. Water is essential to the proper functioning of your body and you should drink whenever you feel like it. Water can also help you feel fuller and prevent you from snacking.

Myth: Coffee and tea will dehydrate you – they wont. The diuretic effect from either of those drinks is negligible when compared to how much fluid you’re drinking. Alcohol on the other hand will dehydrate you.

The Spot Reduction Myth (Stubborn Fat)

Spot reduction is one of the most popular prevailing lie about losing body fat. The idea is you can lose body fat in a specific area of your body by working out that specific area (for example doing ab exercises to lose body fat from the belly). This is simply not how fat loss works. The only way to lose body fat is to consume fewer calories than you burn.

It can sometimes seem like working out a specific area of your body causes the fat in that area to decrease. This is caused by additional muscle being built in that area which compresses the fat temporarily until your body adapts. It only looks like you’ve lost fat when you actually haven’t.

Super Foods, Negative Calorie Foods, and Metabolism Boosting Foods

I’m sure you’ve read about foods that either supercharge your metabolism or negative calorie foods (i.e. foods that use more calories to process than they provide). The truth is, the so called super-foods don’t provide a significant enough metabolism boost to make a difference to a fat loss diet. In most cases the difference is less than 10 additional calories burned per day.

As for negative calorie foods, the concept is based on bad maths and science. The idea behind negative calorie foods is that the food provides you with fewer calories than the calories it takes your body to process it. For example, let’s say you get 5 calories from eating a carrot but it takes your body 10 calories to digest the carrot so that would make the carrot a negative calorie food (-5 calories. The problem with this is that when you look at a nutritional label and see that it says 5 calories, that number already takes into account the Thermic Effect of Food (which is the number of calories your body uses to process the food).

You can safely ignore all lists of super foods, negative calorie foods, fat blasting foods, etc. They make no substantial contribution to your goals.