“I lost 10 pounds in a week” And 13 Other Diet Myths

Those commercials promise fast weight loss. But, after that quick weight loss, do you have the skills to keep it off? Do you have the planned to maintain that kind of weight loss?

For the vast majority of the lose weight quick schemes, they don’t give you the tools to maintain your weight loss. Fortunately, at Custom Health Centers, we do give you those skills. We’re not going to promise you are going to lose 10 lb in a week, but the way you lose will teach you how to keep off for good.

For now, we’re going to cover some of the top myths that people believe about weight loss. And if you do trust some of these myths, it’s not your fault. There’s so much confusing information and conflicting views out there; it’s quite natural that people are confused. And let’s not forget there are many frauds out there who promised the world and only take your money.

Counting Calories for Weight Loss

The most widespread myth is that by counting calories, you can lose weight. Unfortunately, the body doesn’t work like that. You see, a calorie is a measure of heat – how much heat is required to raise one cubic centimeter of water 1 degree Celsius.

If you’re slightly confused right now, you should be. Food is made up of fats, proteins, carbohydrates, vitamins, minerals, and other vital nutrients. It also contains anywhere from 50 to 95% water. And as you know, water doesn’t burn. And neither do vitamins, minerals, and other phytonutrients. So, the vast majority of food doesn’t burn.

Fats burn very well, and that’s why fats provide a lot of calories. It contributes to the low-fat myth that we’re going to cover in a little bit. Sugars and proteins don’t burn very well, which is why they’re lower in calories.

What your body needs is vitamins, minerals, phytonutrients, water, proteins, and fats. When your body consumes food, it removes all of the nutrients it needs and uses the rest to create energy and store fat.

If you eat food devoid in vitamins and minerals, all it has left creates fat around your waist. But, you can eat thousands of calories of high nutrient food and not gain weight.

We know that’s a little confusing in itself. We could talk for hours about calories. Just remember that high nutrient food contains lots of vitamin and minerals. And you don’t have to worry about calories if you’re getting lots of vitamins and minerals.

Cutting Carbs for Weight Loss

Building upon how the body absorbs nutrients, low-carb diets cut out carbohydrates, or sugars, and force the body to burn fat. The vast majority of food on low-carb diets is supposed to be fruits and vegetables because they are low on carbohydrates and very high nutrients.

Cutting carbs works very well for many people. But, if you have certain medical conditions or your body requires less fat and protein to be healthy, low carb diets are going to be very difficult for you.

Additionally, when you do a low-carb diet, you cannot have any cheat days. You have to be absolutely strict on a low-carb diet until you transition to a long-term, lifestyle plan. Even then, if you occasionally deviate from your lifestyle plan, you will regain the weight. However, the low-carb diet, when maintained as a lifestyle plan, is a lot more forgiving than any other types of diets.

Ketones are Healthy

This this one is both true and false. Your body is currently producing ketones right now because it currently is processing some fat for energy. Ketones are the waste products of fat metabolism and perfectly natural.

When you do a low-carb diet, your body switches over to burning a lot of fat. Because it’s burning a lot more fat, you produce a lot more ketones.

The problem comes from producing too many ketones too fast. People with kidney and bladder problems should not use low-carb dieting and create a lot of ketones. Your kidneys filter out the ketones from your blood and eliminate the waste in your urine. If you’re in ketosis too long or it’s too fast, you could cause kidney damage.

High ketones are also a sign of diabetes complications.

Following the right Custom Health Program, like what we do, we help your body transition from a diet that is less than healthy to one that is very healthy without stressing your internal organs.

Low-Fat is Okay to Eat

Most fruits and vegetables are naturally low fat. And you should be eating a lot of fruits and vegetables. Therefore, your diet is naturally low-fat.

So, what’s the problem? It’s when manufacturers take high-fat food and replace the fats with sugars and chemicals that low-fat becomes a problem. These extra sugars contribute to the risk of diabetes, and the chemicals cause all sorts of issues within our bodies.

Your body needs healthy fats to produce healthy tissues, secure neural connections, ample hormones, and soft skin. Getting your fats naturally from food is best. Just stay away from low-fat processed foods.

Eat Breakfast to Lose Weight

The human metabolism starts revving up as soon as you wake up. If it receives signals from your stomach that you have food, it begins energy production, healing, and makes you feel good all day. But, if within an hour or two of waking up you have not put any food on your stomach, your body starts to wonder if it’ll ever get food ever again. So, your body panics and slows your metabolism down.

That doesn’t mean everyone needs to eat bacon, eggs, hash browns, fruit, and a big huge breakfast. If the thought of having a big breakfast sounds appetizing and you feel good, your body probably naturally needs more food in the morning to feel good throughout the day.

But, if you think that’s just way too much food and you would be sick, you’re probably among nearly half of the population that would do well with a single piece of fruit, a little bit of yogurt, or a small bowl of oatmeal for your breakfast.

Eating at Night Makes You Gain Weight

As you reach the end of the day, the sun is setting, and you start relaxing, your body begins producing melatonin to help you sleep. During sleep, your body switches different processes, so it focuses on various aspects of healing, and your metabolism slows down. So, rather than burning energy, you store it. And this could make you gain weight.

If you ate something at nights, you will absorb the sugars right away and have no way to burn those sugars. That’s why people who eat at night gain weight.

You can be Overweight and Healthy

Healthy is relative. Are you just looking at the numbers of your blood tests? Or how you feel and behave overall? Some people can indeed be overweight and obese and still have good blood work. But, they are winded just from walking from their car into the doctor’s clinic.

Being healthy means all of your blood work is good, you can do the activities you want to do, and you can move freely. Plus, being overweight, and especially obese, puts you at high risk of many diseases. If you are overweight and suddenly find yourself unhealthy, it will be much harder to get back to health than if you start now.

Intermittent Fasting Is Good For Weight Loss

Many weight loss programs include intermittent fasting. But, the goal of intermittent fasting is not weight loss. Intermittent fasting helps change your blood chemistry, clear out your digestive system, and teach you about what feeling hungry is actually like. Because the body is not getting food, it has to use its resources that are stored to be healthy.

So, intermittent fasting does help with weight loss, but it should not be used for weight loss.

Many Small Meals are Better for Weight Loss

Some people do very well eating smaller meals throughout the day. However, for many people sitting down to eat several small meals throughout the day is problematic. That’s why three large meals became the standard in American society.

Several metabolic principles factor into whether you should eat several small meals or a few large ones. Listen to your body. If you eat a large meal and feel bloated, heavy, and tired, your body probably wants several smaller meals. But, if you feel good, energized, and comfortable for several hours, you probably are some of the people who need fewer, more substantial meals.

Grains are Necessary to be Healthy

Grains did not enter human consumption until a few thousand years ago. Even then, the grains eaten were fibrous, rich in protein, and fermented. Today, grains are different. They are highly processed, bred to produce a lot of sugars and starches, and are devoid of nutrients.

People also tend to eat only one type of grain, wheat. But, there are dozens of different kinds of grain, including several different varieties of rice, quinoa, barley, rye, buckwheat, and many others.

However, people don’t need to eat grains. There are no nutrients exclusively found in grains. Therefore, if you choose not to eat grains, you’re not going to deprive your body.

We recommend sticking with 100% whole grains and using them as treats rather than staples of your diet.

Avoid Cholesterol to Reduce Heart Disease

Many myths about cholesterol have been repeated so often, that even doctors believe it. We have an article about how the sugar industry demonized cholesterol and fats.

The cholesterol you eat is not the cholesterol found in your blood. Nearly 100% of the cholesterol you eat is broken down into smaller fats that are used to create hormones, healthy tissues, and support brain health. The cholesterol found in your blood is produced by the liver to repair damage and inflammation throughout the body.

If you have high cholesterol, it’s a symptom of a bigger problem, and you need to figure out what the problem is.

High Protein Diets Increase Kidney Disease

Above we talked about ketones and low-carb diets, and we mentioned that the ketones could damage the kidneys. In a few studies, rats that were fed an excessive amount of protein developed kidney disease. Some people who have done extreme low carb dieting for long periods also find they are at risk of kidney disease.

As the kidneys strain out the excess protein and wastes from fat and protein metabolism, it puts a significant strain on the small organs. The enzymes that measure kidney function go haywire, which indicates distress. Fortunately, reducing the amount of protein and fats in the diet and going back to a healthy diet generally reverses all of these problems.

People Who Can’t Lose Weight Are Lazy

Many people who are overweight do not eat a healthy diet or exercise. For most of these people, they have simply chosen not the lifestyle habits that will help them to lose weight. Are they lazy? No, they just decided that other habits are more important.

But, what if you chose to eat a healthy diet and exercise, and you still can’t lose weight? That’s a sign you’re not doing the right types of exercise or eating the right food. Now, it’s a matter of not having accurate information. You certainly aren’t lazy.

That’s why we recommend talking to one of our trainers to discover the right type of diet that’s going to work for you. Many times when people are exercising and eating right, but still can’t lose weight, it ends up being a nutritional deficiency.

We know how hard you’re working, and no, you are anything but lazy. Sometimes, a simple supplement can jumpstart your weight loss.


Diets and trends change often. The basis of a healthy diet is fruits and vegetables. If you need help to lose weight, give us a call.

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