Common Dieting Myths and Mistakes

Everyone dreams of losing as much weight as possible in the shortest time. Mistakes made in pursuit of this goal can lead to health problems, and your body may store even more fat.

So what do we get wrong or leave out when dieting?

Going hungry for long periods:

Thinking "the longer I go hungry, the faster I will lose weight" is one of the most common mistakes. Our body uses energy to digest food after a meal. Reducing the number of meals and leaving the body hungry puts the metabolism into starvation mode and slows weight loss.

Eating very few calories:

A nutrition plan should be prepared according to the person's age, physical activity, lifestyle, blood test results and any medications they take.An inadequate and unbalanced eating pattern does not reduce the person's fat mass; instead, it causes the loss of healthy tissue.

Skipping snacks:

An eating pattern planned as 3 main meals and 1-2 snacks a day helps regulate blood sugar and controls appetite at the next meal, resulting in a lower-calorie diet.

Cutting bread out of your diet completely:

Bread and baked goods made from white flour cause excess insulin secretion and increase fat storage. However, eating 3-4 slices a day of bread made from healthy grains such as sourdough, whole wheat, einkorn (siyez) or buckwheat is healthy. Thanks to the B vitamins and fiber they contain, they provide a feeling of fullness and help lower cholesterol levels. Instead of bread, bulgur, quinoa, brown rice, buckwheat and legumes can also be eaten with meals.

Eating light products often and in large amounts:

Low-fat or light products contain 25% less energy than regular products. Therefore, they are not "calorie-free". The body perceives the sweeteners used, especially in light drinks, as sugar and increases its insulin response. They are suitable choices in special situations such as diabetes and hyperlipidemia. They should be chosen by reading the label and calculating the energy and carbohydrate content per serving.

The body perceives the sweeteners used, especially in light drinks, as sugar and increases its insulin response.

Drinking lemon water:

Lemon water or vinegar water drunk on an empty stomach in the morning does not burn fat. In people with stomach problems such as gastritis or ulcers, it can further increase sensitivity. Starting the day with water is already part of being healthy. If you do not have heartburn, the lemon water we recommend for flavor is only meant to "help you meet your daily water intake". No single food burns fat on its own…

Drinking little water because it causes bloating:

One of the most important factors that cause the body to retain water is drinking too little water. Drinking 30 ml of water per kilogram of body weight daily is important for digestive enzymes to work, for metabolic waste to be removed from the body and for electrolyte balance. When you drink too little water, your body will hold on to every bit of fluid you take in for all these processes.

Weighing yourself too often:

Many factors affect the number on the scale: the days before your period, travel, trips, the period after a vacation, times of intense stress, drinking too little water… All of these cause edema (fluid retention). You then see a higher number on the scale, break your diet and lose your motivation. The right approach is to weigh yourself 1-2 times a week in the morning on an empty stomach. What really matters during this process is "slimming down". With the body fat analyzers and tape-measure measurements we dietitians use, you can see fat loss most clearly.

Using slimming teas for a long time:

Studies have reported that using teas marketed as "slimming" products for more than 2 weeks damages the structures that enable absorption in the intestine. For this reason, they can be used for short periods and only when needed (for constipation or edema).

Not eating fruit because it contains sugar:

Thanks to the carbohydrates, vitamins, minerals and fiber it contains, eating 2-3 servings of fruit a day is an essential part of a healthy eating plan. Because fruit contains fructose, portion size is what you need to watch (such as 1 medium apple / 1 medium orange / 2 small tangerines / 3 dried apricots / 2 dried figs / 1/2 pomegranate). Fruits are not a food group we can eat without limit. Eating too much increases fat around the belly and waist and can also cause fatty liver.

Cutting out fat completely:

Fats are part of the structure of cell membranes and play a role in the absorption of vitamins A, D, E and K and in the production of hormones. They are the best sources of energy. 20-30% of the energy we get from our diet should come from healthy fats. Olive oil, avocado, olives, almonds, hazelnuts and walnuts are the best fat choices. When eaten in sufficient amounts with meals, they provide satiety and thus also help with weight loss. Once again, what matters is portion control.

Nutrition and Dietetics Specialist