With almost half the adult population trying to lose weight – its time to bust some diet myths that simply wont go forth. Heres eight weve been asked about lately.
1. Celery has negative calories
In practical terms its simply one or two kilojoules. The only thing with negative calories is cold water. Thats because it needs to warm up to body temperature before it can be absorbed. That heating uses up some kilojoules. Water itself contains no kilojoules, so the overall consequence is negative.
2. Not feeing after 7pm speeds up weight loss
More important than the time of day you eat, is what you eat and how much you eat. Your total kilojoule uptake, plus the physical activity performed over a whole period determines whether you gain, lose, or maintain weight. No thing when you eat, if you take in more kilojoules than you need, your torso will store the excess as fat.
A recent review detected altering meal frequency, where you eat your whole periods food as either one, two or three meals per day, makes almost no change to body weight.
Some short term studies have found that feeing MOST of your kilojoules late in the day could attain blood sugar control worse, but longer term trials are needed to check this. An advantage of closing down the kitchen early is that less total food get eaten, specially less junk food and less alcohol.
3. Clean drinking water before snacks constructs you lose more weight
This one could work for some. A recent randomised controlled trial in adults with obesity designated half to drink 500 ml of plain water 30 mins before breakfast, lunch and dinner, while the other half had to visualise their belly being full 30 minutes before meals.
Both groups lost weight over 12 weeks, but those in the water boozing group lost 1.3 kg more than the visualisation group. A comprehensive review of randomised controlled trials on the effects boozing more water on energy intake and metabolism detected highly variable makes that ranged from negative, to null, to positive effects. But boozing plain water can help to reduce total daily kilojoule uptake when it supplants guzzles like softdrink, cordial and juice.
4. Ketogenic diets are better than other diets
Ketogenic diets drastically cut carbohydrate and was high in fat and protein. A meta-analysis of 13 weight loss studies that operated for at least one year, detected slightly larger weight loss of 900 grams in those following a ketogenic diet compared to a low-fat diet.
Meta-analyses of the two ketogenic diet studies that severely limited carbohydrate detected they reduced hunger and lowered desire to eat. The three very low energy diet( VLED) studies, where total energy is restricted to under 2,500 kilojoules per period, detected significantly more hunger degrees, with greater fullness and satiety. These diets are very restrictive and should only be used under medical supervising due to potential side-effects, including headaches, bad breath, gall bladder disease and constipation.
5. Chewing gum speeds up weight loss
Chewing mails signals to your brain that youre starting to eat and will soon feel full. A study in 60 adults tested whether chewing hard or soft gum, or none at all, affected appetite.
They detected chewing any gum led to a small decrease in energy intake in lean adults, but tended to increase food intake in those who were overweight. A systematic evaluation evaluated indication in relations between chewing, appetite and food intake.
Meta-analysis of 13 studies detected chewing was associated with reduced sensations of hunger, while 10 of 16 experimental studies detected chewing reduced food uptake. They noted printed publications bias existed, signifying studies with positive findings were more likely to be published. Interestingly, the impact of chewing gum as part of a weight loss intervention hasnt been tested.
6. Dont eat before a work-out to smolder more fat
Should you eat before a work out? Debate furies, but this has been tested in a study comparing total energy expenditure and amounts of fat and carbohydrate burned up before, during and after exercise in 12 active healthy males.
They were tested following an overnight fast and on another period after feeing breakfast. Fasting before exercise made a 15% greater rate of fat igniting during exercise, compared to eating breakfast. Nonetheless, feeing breakfast led to a 20% greater total exercise energy expenditure is comparable to fasting.
7. Green tea speeds up metabolism
A 2012 evaluation of 15 studies in adults with overweight or obesity examined the impact of green tea on weight loss and weight maintenance and detected no significant long-term effects.
But a recent review in adults with metabolic disorder on the effects of any type of tea or tea extracts detected small beneficial effects on weight loss, but the results need to be interpreted with caution due to the poor quality of some included studies.
8. Eating grapefruit melts fat
No need to rush out in search of grapefruit. A meta-analysis of three randomised controlled trials on the effect of eating grapefruit on torso weight detected no change in torso weight compared to controls.
Our free massive open online course( MOOC) The Science of Weight Loss – Dispelling Diet Myths starts April 12.
Clare Collins, Professor in Nutrition and Dietetics, University of Newcastle ; Lee Ashton, Postdoctoral research fellow, University of Newcastle ; Megan Rollo, Postdoctoral Research Fellow, Nutrition& Dietetics, University of Newcastle ; Rebecca Williams, Postdoctoral Researcher, University of Newcastle , and Tracy Burrows, Associate Professor Nutrition and Dietetics, University of Newcastle
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