When researching the best diet for running, you may come across all sorts of weight loss myths. We address the most popular ones so you can make the best possible choices in forming a good running diet.
Myth 1 – “Potatoes, bread, pasta and rice will make you fat”
Fact: There is nothing wrong in eating potatoes and whole grains when you are on a weight loss diet, but it is important that you eat in moderation. Weight gain only happens when there are more calories going in your body than what you’re burning.
Tips: Instead of white rice or white bread, go for the browns: brown rice, wheat breads, whole-wheat pastas and jacket potatoes contain high-fiber carbs. These are foods that you can indulge in that won’t make you gain weight. Make sure not to cook the pasta with extra fat so that it won’t mess up the fiber content of the whole-wheat pasta.
Myth 2 – “Eating late at night will stop you from losing weight”
Fact: Eating midnight snacks will not stop weight loss, but eating excess food will. Again, moderation is important. Eating the right foods will not stop the weight loss process no matter what time of day you eat them.
Tips: Use a proper diet pattern. Skipping meals is not a healthy weight loss technique. Just be more careful when choosing foods to eat and always think healthy. This will help you lose weight without the need to starve yourself.
Myth 3 – “Being overweight is hereditary”
Fact: Your grandmother and mother are both overweight. Is that the reason why you’re also overweight yourself? NO. The reason why you are overweight is because you eat too much high calorie food with burning them up. You cannot blame heredity for your excess weight. The only thing you inherit from your family is the way you eat.
Tips: Make a lifestyle change. Eat healthy foods and begin an appropriate exercise routine. Bring your family in so that they will also lose their excess weight.
Myth 4 – “Diets do not work”
Fact: Taking fewer amounts of calories than you need will improve your weight loss process. When the body is burning fat, you will shed some of your excess pounds. If there is less fat that the body needs to burn, losing weight is possible. That is why dieting is important.
Tips: Eat a well-balanced diet that includes the foods you like. All you need to do is eat less than your body needs. That way, you’ll still be able to burn fat and leave just the lean muscles.
Myth 5 – “Dairy products are fattening and unhealthy”
Fact: Dairy products such as yogurt, milk and cheese contain the B vitamins, protein and zinc that keep our bodies healthy. It is also where we get our calcium and minerals that help the bones strong.
Tips: When you’re on a weight loss diet, choose only the low-fat dairy products.
Myth 6 – “Intolerance to wheat causes weight problems”
Fact: The information you get from wheat-free diets make you believe that intolerance to wheat can cause weight gain. But experts say that only 0.1% of the population has that condition. Weight loss will only happen if you cut foods like biscuits, pizza, processed foods, puddings and cakes. Cutting out wheat from your diet will not cause weight gain as long as you replace it with veggies, fruits and lean meat.
Tips: Lower your intake of high-fat and processed wheat products instead of completely not eating wheat. Eat high-fiber wheat products like whole-wheat pasta, wholegrain cereals and wheat breads.
Myth 7 – “Frozen or canned fruits and vegetables have fewer vitamins than fresh ones”
Facts: Fruits that are frozen or canned have just the same or even higher amount of vitamins as the fresh ones. The fruits are canned and frozen immediately after being picked, so the vitamins stay in them.
Tips: Choose canned fruits that are unsalted, unsweetened and are not packed in syrup.
Myth 8 – “Margarine is a lot healthier and has lower fat content than butter”
Fact: Margarine is not as healthy as you think it is. Actually, ordinary margarine contains hydrogenated vegetable oils that are responsible for creating trans-fats, which are harmful to the heart.
Tips: It is okay to prefer butter just as long as you eat it in moderation.
Myth 9 – “Red meat is not good for the health because it is high in fat”
Fact: Red meat contains high amounts of iron, protein, creatine and minerals. 50% of the fats in red meat are healthy for the heart. Its fats have the same effects as those found in olive oils. In short, red meat is good for the health.
Tips: Choose lean cuts of meat and remove all the visible fat before cooking it. This will get rid of the excess fat that may be harmful for your body.
Myth 10 – “Cereal bars have lower amounts of fat and sugar than chocolates or other sweets”
Fact: Just by checking the ingredients contained in cereal bars, you will find that they often contain nuts, dried fruit and oats. Those ingredients are actually good for the body. However, even though they contain less fat, they do have high sugar content.
Tips: Choose fresh fruit for a sweet snack. Small chocolate bars may also give that sweetness without too many calories.
Myth 11 – “Vegetarian diets will help you lose weight immediately”
Fact: Vegetables do contain less fat and fewer calories. However, if they are taken without proper planning, you may still end up getting high calories and fat from a vegetarian diet.
Tips: Whether you eat meat or not, you need to stick to your daily calorie allowance and have healthy eating habits.
Myth 12 – “Low-fat foods always improve weight loss”
Fact: Low-fat or fat-free foods are not calorie-free. Actually, these food products may even have more calories or sugar than the standard products.
Tips: Always check how many calories a low-fat food product contains. Compare it to the regular product and see if it is really lower.
Myth 13 – “Honey is less fattening than sugar”
Fact: Even though honey has less sugar content, it contains higher calories.
Tips: If you like using honey more than sugar, only use small amounts.
Myth 14 – “Salad is the best meal to go when eating out”
Fact: Salads may seem healthy, but because they contain high-fat ingredients, they become just like fatty fries or steak.
Tips: Carefully read the menus when dining out. See if the salad contains any high-fat ingredients. Go for the ones with less fat in it.
Myth 15 – “Foods that are labeled with “healthy eating” are the best in losing weight”
Fact: These foods do have less fat and calories, but only because they are served in small amounts. It actually just makes you hungry a lot quicker.
Tip: Always check the product’s nutrition facts carefully and see if the calorie and fat content is good for your daily allowance.
Myth 16 – “Organic foods are healthier than the non-organic ones”
Facts: The farming methods of vegetables and fruits do not affect the foods’ calorie content.
Tips: Even though you are eating all-organic foods, you still need to monitor your calorie and fat intake.
Myth 17 – “Nuts make you fat”
Fact: Nuts contain high fat and calories, but are good for the heart.
Tips: Only eat small amounts of nuts to avoid weight gain.
Myth 18 – “The heavier you are, the fewer calories you need in order to lose weight”
Fact: If you are heavy, you will need more calories in order to lose weight so that your body can perform the hard work of burning fat.
Tips: When you lose weight, your calorie intake will also drop. You need to adapt a balanced calorie allowance to make the weight loss process possible.