NUT201: Fundamentals of Human Nutrition

Chapter 7:
Nutrition Myths & Fad Diets
 Learning Outcomes
1.Assess some myths and facts commonly discussed

2.Review popular and FAD diets

 Part 1:
Debunking Myths
Whole wheat bread has less calories
compared with white bread

Myth
Calories eaten at night are more fattening
than those eaten early in the day

Myth
▪ Individuals may opt more for unhealthy snacks late at night
▪ It is the total amount of calories and diet type consumed
per day that counts
▪ Late night feeding is associated with reflux
▪ Disruption in circadian rhythm are associated with obesity
and poor ability to concentrate
 Olive Oil is Healthy, therefore it can be
consumed in unlimited amounts

Myth

▪ Sources of fat are of prime importance but the quantity as well

▪ Good fats such as olive oil are very healthy but still high in calories
▪ Moderation is the key!!
Skipping breakfast makes me
eat less overall

▪ Breakfast is important helps with energy levels and focus Myth

▪ Skipping breakfast is associated with overeating during
the day/night
▪ Skipping breakfast has been associated with overweight
and obesity regardless of gender, socioeconomic status
and ethnicity

(Ma;Chen et al., 2020)

I need to go on a detox diet to
cleanse my body

Myth

▪ Juice diets or fasts might lead to a decrease on the scale, but it is

only temporary and mostly water loss
▪ Our body has its own detoxifying system, it is called the liver!
Weightlifting leads to women bulking

Myth
▪ Because women have lower levels of testosterone (which helps
build muscle mass), it is harder for them to build muscle tissue in
the first place
▪ Weightlifting is advised (with a trained professional) as it leads to
calorie burning, increases metabolism, decreases injuries and
back pain, and improves mood!
Gluten free foods are healthier

• Gluten free diet is not recommended for individuals

who don’t have celiac disease, allergy to gluten, or
Myth
digestive problems
• Gluten free products do not have a superior diet
quality to gluten containing products

(Niland & Cash, 2018)

 Carbohydrates are fattening

▪ Excess carbohydrates are not more fattening than calories

from any source
▪ Type of carbohydrate plays a key role
▪ Very low carbohydrate diets are associated with low energy Myth
levels, bad breath, bad moods, overall fatigue and extreme
cravings
▪ Low carbohydrate diets are slightly superior to other diets
on the long run
▪ Decision to follow a very low carbohydrate diet has to be
made in agreement with a medical/nutrition team
(Jabbour;Rihawi et al., 2022)
 Part 2:
Fad Diets
 The DIET Cycle

• Fad diets are promoted

are ‘best’ and ‘fast’
solutions to managing
weight
• Yet, Fad diets may limit
nutritional intake and
may not be sustainable
in the long run

(Obert;Pearlman et al., 2017)

 Popular Diets
Diet Type Principle Drawbacks, Risks

Weight loss is mainly a result of water and muscle loss. Side

Very low Calorie effects: constipation, flatulence, feeling cold, dizziness,
200-800kcal/day Drastically decreasing calorie intake hypotension, nausea, diarrhea, gallstones, headaches, sleep
(e.g. cabbage soup..) disturbances

Induce short-term weight loss. Increased risk of mortality,

Low Carb (e.g. Atkins, Those diets exchange carbohydrates for a greater kidney and cardiovascular diseases. Short term side effects
Dukan…) intake of protein or fat include fatigue, constipation, bad breath.

Claim to remove “toxins” from the body and to Weight loss due to low calorie intake, and is mostly water loss.
induce weight loss. Recommends eliminating wheat, Associated with increased cortisol levels and causes rebound
Juicing/ Detox caffeine and dairy among others, and recommends weight gain. Can lead to protein and vitamin deficiencies,
the use of "detox" products such as supplements, electrolyte imbalance, lactic acidosis. Side effects: headaches,
pills.. dizziness, nausea, diarrhea.
(Klein & Kiat, 2015 ; Obert;Pearlman et al., 2017)
 Popular Diets
Does not allow processed foods and encourages
Expensive, low in calcium. Symptoms can include headaches,
elimination of grains, dairy products, refined sugar,
Paleolithic / Paleo / fatigue, weakness, hazy thinking and irritability, which can
salt, and carbohydrates like potatoes. Allowed foods:
Caveman's diet result from reducing carbohydrate intake. Does not lead to
lean animals, eggs, honey, fresh fruits and vegetables,
more weight loss than a balanced diet.
and raw nuts and seeds.

A distinct diet plan is recommended for each blood

No scientific evidence, high deficiency risk due to avoiding
Blood Type type
certain foods.

It involves fasting for an extended period of time,

usually 16–48 h, with little or no calorie intake,
followed by periods of normal eating. Hard to maintain, may lead to binge eating on non-fasting days,
Intermittent Fasting No specific effect on weight loss, the weight loss does not lead to more weight loss compared to a balance diet,
occurs mainly because of energy restriction and not does not improve habits or lifestyle.
fasting

(Obert;Pearlman et al., 2017; Mattson;Longo et al., 2017; Seidelmann;Claggett et al., 2018)

 Popular diets

• Some diets (e.g.. intermittent fasting and ketogenic diets) have

shown promising effects on metabolic outcomes on the short end

• There is no conclusive evidence about the superiority of one diet

over the other and there are concerns on the safety of some of
these diets on the long run

(Becker;Gaballa et al., 2021; Jabbour; Rihawi et al., 2022)

 Conclusion

▪ There is ‘no best’ diet. Individuals may opt to follow a variety of

diets as long as it fits within their lifestyle, meets their nutritional
needs and allows them to meet their dietary goals
▪ The best diet is the one we can maintain for life, free of
unrealistic goals or restrictions
▪ Lifestyle changes need to incorporate vigorous activity, stress
management
▪ Addressing emotional issues is of key importance in addressing
unhealthy eating patterns
 References
▪ Becker, A., Gaballa, D., Roslin, M., Gianos, E., & Kane, J. (2021). Novel Nutritional and Dietary Approaches to Weight Loss for the
Prevention of Cardiovascular Disease: Ketogenic Diet, Intermittent Fasting, and Bariatric Surgery. Current Cardiology Reports, 23(7), 85.
doi:10.1007/s11886-021-01515-1
▪ Klein, A., & Kiat, H. (2015). Detox diets for toxin elimination and weight management: a critical review of the evidence. Journal of Human
Nutrition and Dietetics, 28(6), 675-686.
▪ Jabbour, J., Rihawi, Y., Khamis, A. M., Ghamlouche, L., Tabban, B., Safadi, G., . . . Andari, D. (2022). Long Term Weight Loss Diets and
Obesity Indices: Results of a Network Meta-Analysis. Frontiers in nutrition, 9.
▪ Obert, J., Pearlman, M., Obert, L., & Chapin, S. (2017). Popular weight loss strategies: a review of four weight loss techniques. Current
gastroenterology reports, 19(12), 1-4.
▪ Mattson, M. P., Longo, V. D., & Harvie, M. (2017). Impact of intermittent fasting on health and disease processes. Ageing research reviews,
39, 46-58.
▪ Niland, B., & Cash, B. D. (2018). Health Benefits and Adverse Effects of a Gluten-Free Diet in Non-Celiac Disease Patients.
Gastroenterology & hepatology, 14(2), 82-91.
▪ Seidelmann, S. B., Claggett, B., Cheng, S., Henglin, M., Shah, A., Steffen, L. M., . . . Solomon, S. D. (2018). Dietary carbohydrate intake
and mortality: a prospective cohort study and meta-analysis. The Lancet Public Health, 3(9), e419-e428.
▪ Smith, A. M., Collene, A., & Spees, C. (2018). Wardlaw's Contemporary Nutrition: A functional Approach (5 ed.): McGraw Hill Education.
Why should you Stay Away from Fad Diets

• Rapid Weight Loss

• Quantities and Limitations
• Specific Food Combinations
• Rigid Menus
• No Need to Exercise
Drinking water while eating results in developing a
belly

• False!

• water does not contain calories, it does not cause overweight.

If the label says "no-fat" or "low-fat," you can eat all
you want and not gain weight.

• MYTH
• FACT: Many low-fat or no-fat foods have added sugar, starch, or salt
to make up for the reduction in fat. These "wonder" foods often have
just as many calories, or more, than the regular version.
• Check the nutrition label to see how many calories are in a serving.
Be sure to check the serving size too.
Skipping breakfast makes you gain weight.

• MYTH

• FACT: Eating a healthy breakfast can help you manage your hunger
later in the day and help you to say, "No thanks," to unhealthy snacks.
No scientific studies have shown that skipping the morning meal leads
directly to weight gain.
Eating one or two meals only per day can help lose
weight more quickly
• True, however;
• You should know that any person needs to eat at least 3 meals per day
to supply the body with the necessary amount of nutrients.
• People who eat one meal per day in order to lose weight can have an
adverse reaction in their bodies. The body may slow down the burning
process to maintain the energy for as long as possible. Moreover, the
body is likely to regain the lost weight, or even more, over a specific
period of time. Following such a diet regime will make you feel hungry
for long periods throughout the day; and therefore you will be more
likely to choose unhealthy foods.
Eating at night will make you fat.

• FACT: People who eat late at night do tend to put on extra

weight.

• One possible reason is that late-night eaters tend to choose

high-calorie treats.

• If you are hungry after dinner, limit yourself to healthy snacks

such as low-fat yogurt or baby carrots.
Carbohydrates cause overweight

• False!
• Overweight is caused by the extra calories contained in different
sources of food, including proteins, fats, and carbohydrates,
especially if accompanied by lack of movement and inactivity.
It is important to minimize the daily intake of salt up to 1
teaspoon
• True!
• In normal cases, a healthy person who does not suffer from any
chronic disease should reduce the sodium intake to no more than
2,300 milligrams (mg) per day; an equivalent of 1 teaspoon of table
salt.
• However, those with hypertension, diabetes, or kidney disease, should
limit consumption to no more than 1,500 milligrams per day.
• People derive salt basically from bread, pastries, tinned foods, pickles,
sauce, and fast foods.
• To keep the sodium intake low and your food flavored, try to use
lemon, vinegar, spices and herbs instead of salt.
All fats are harmful and cause obesity

• False!
• Not all fats are harmful;
• the harmful fats are those that are solid at room temperature, which is
known as “saturated fats.” It is found in hydrogenated margarine,
butter, milk, full-cream cheese, meat, ice cream, desserts, as well as
the trans fats in fast foods.
• Good fats refer to the unsaturated fats, which can be found in fish,
nuts, and vegetable fats like olive oil, corn oil, and sun flower oil.
• Both saturated and unsaturated fats contain the same levels of
calories, and, therefore, consuming it in access can cause overweight.
The body weight is an indicator of the health status

• False!
• Two persons with the same body weight can have completely
different body compositions due to the amount of fats, muscle
mass, and fluids they each possess.
• This amount varies from one person to another depending on the
adopted lifestyle.
You cannot be overweight and healthy.

• FACT: There are some people who are overweight with healthy blood
pressure, cholesterol, and blood sugar levels. For most people,
excess weight increases the risk for heart disease and diabetes. The
longer you are overweight, the more your risk of developing disease
increases.
Fasting can help you lose weight quickly.

• FACT: Fasting is not healthy if you go hungry all day and cap it
off with a huge meal that replaces all the calories you skipped
earlier. Compared to people who lose fat by eating fewer
calories, people who fast lose more muscle than fat.