LOSING weight is these days? version of the Holy Grail. Fraught with so many myths, it has started to sound like a legendary quest that can be found only by the pure of heart. What?s true, what?s hearsay, what?s conventional wisdom and what?s just fashionable pap? Nutritionist Cristy Marasigan of Gold?s Gym dissects the most common food myths going around:

1. Going on high protein and low carbohydrates is a faster way to lose weight.

Some of the more popular weight loss diets that preach this are the Atkins and South Beach diets, which tell us that by eating certain recommended amounts of macronutrients, we are assured of dropping a significant amount of weight from our system.

Slow down. There are actually quite a number of pitfalls to this. True, cutting carbohydrates intake will make you lose weight in the short term, since you will be losing water secondary to that. But remember that the body uses carbohydrates for energy, and going too long without them can make you lethargic. Consuming less carbs also makes you eat less fruits, vegetables and grains which are high sources of dietary fiber. Not having enough fiber in your system can lead to constipation. Eating less than 130 gms of carbohydrates daily can lead as well to a build up of partial fat deposits called ketones in the blood, which can spike up the level of uric acid and lead to unwanted symptoms like gout, kidney stones, diabetes, etc.

Meanwhile, eating too much protein like meat, eggs, and milk may be equated to taking in more cholesterol, which can settle in your blood vessels and increase your risk of having heart disease.

Studies have shown that a high protein and low carbs diet can make you feel nauseous, weak, and tired.

The limited food choices in this kind of diet can make one lose weight in the short term, but eating a reduced calorie diet also prevents one from consuming a wide array of variety of fruits, vegetables and grains and getting the nutrients that come with them. The long term effects of eating a balanced diet have long been scientifically proven to improve one?s general body condition.

2. Certain foods like celery, cabbage and grapefruit can burn fat and make you lose weight.
Eating half a grapefruit before every meal can provide the benefits of those so-called ?fat burning enzymes.? The calorie count for this diet is typically less than 800. Yes, this fruit has no fat, is low in calories and sodium, and packed with vitamin C. But the very low calories and deficits in protein, fiber, and other important vitamins and minerals make this diet dangerous. Similarly, many cabbage soup diet proponents report feeling nauseated and weak because the diet is too low in protein, vitamins and complex carbohydrates. You might lose weight, but you?ll probably be too queasy to enjoy it.

The truth is that there is no food that can burn fat, though there are foods that have high amounts of caffeine which can speed up metabolism (the way your body uses energy) for a short time. But this will not make you lose weight. The best way to lose weight is to cut back on your calorie input (the food you eat) and increase your physical activity.

3. Red meat is bad for your health.

Studies have linked red meat with increased risks of heart disease, due to its saturated fat content. But even chicken can possibly have more saturated fat than beef or pork. For instance, a serving of lean beef or pork tenderloin has less saturated fat content than a serving of chicken thigh with skin. Poultry or turkey has lower saturated fat content than beef or pork, but only if you do not eat the skin.

It is a nutrition myth that red meat is altogether bad for your health. Instead of excluding this from your diet, choose leaner cuts of beef and pork. For beef, choose eye of round, top round roast or top sirloin; for pork, choose tenderloin and loin chops.

4. Avoid nuts as they are fattening.

It is a fact that nuts are high in calories. Fifteen cashew nuts, for instance, contain a whopping 180 calories. On top of that, it is so easy to overeat this healthy snack. But if you can discipline yourself to limit your intake, nuts can be part of your healthy diet. Nuts are rich in monounsaturated and polyunsaturated fats, the good kind of fats. Raw peanuts, macadamia, almonds, walnuts and hazelnuts should also be a mainstay of your diet. Almonds are excellent because they contain about 20 percent protein. Instead of simply adding nuts in your diet, the best approach is to eat them as replacement for food that are high in saturated fats.

5. Brown eggs are more nutritious than white eggs.

Contrary to what is widely believed, the color of the eggshell has nothing to do with the quality, flavor and nutritive value of the egg. The eggshell color depends on the breed of the hen. White shelled eggs are produced by hens with white feathers and white ear lobes; brown eggs by hens with red feathers and red ear lobes. There is no difference in taste and nutritional value.

6. Brown sugar is better than white sugar.

The brown sugar in packs that you see on grocery shelves is actually white sugar with added molasses, although brown sugar contains a little trace of minerals. But unless you eat a gigantic portion of brown sugar everyday, the mineral content difference between white and brown sugar is insignificant.

Muscovado (mascabado, meaning unrefined) is still considered the healthiest sugar. It is a wholesome unrefined cane sugar that is also known as the ?poor man?s sugar.? It retains all the nutritional value of the sugar cane, making it wholesome and healthy. It is considered high in nutritional value, comparable to pure honey. It is also rich in minerals like potassium, iron and calcium. And it has more healthy benefits than white sugar, which has zero nutrients.

7. Yogurt is the perfect diet food.

Yes, a lot of people attest to this ? or so it seems, judging from the number of yogurt places sprouting in malls these days. Yogurt is good for people of all ages and is also important for individuals who want to lose weight. As a milk product, yogurt is naturally rich in calcium that research proves can reduce weight gain. Even small changes in the calcium level of fat cells can change signals within the cell that control the making and burning of fat.

But you need to remember that no food is going to prove magical. It is the combination of an effective diet and exercise plan that really works. Avoid yogurt that contains added sugar or sweetened fruit, as these upset the delicate chemical balance which allows the good bacteria cultures to thrive. Sugar also encourages the growth of unwanted yeasts so you are far off better without it.

8. Fat-free is calorie-free.

Just because a pack of cookies says it?s fat-free doesn?t automatically mean you can eat huge servings of it. Some of these foods may contain the same amount of calories or even more than their regular version. Get the facts on fat-free foods by checking the food labels on serving size and number of calories per serving.

Fruits and vegetables are naturally low in fat and calories. However, other low-fat or fat-free foods may still contain a lot of calories through the extra sugar, flour or starch thickeners usually added to make them look and taste better.

9. Eating most of the calories in the evening promotes weight gain.

It does not matter what time of day you eat; what matters is the total calories that you take into your system during the day. Your calorie or food intake should always be less than your calorie output (energy expenditure), for you to lose weight. However, mindless munching in front of the TV at night can push calorie intake over the top.

10. Diet soda is healthier than regular soda.

A lot of people think diet sodas help them lose weight, but some studies have concluded otherwise, showing that the risk of becoming overweight by drinking one to two cans of regular soda a day is 32.8 percent. But this risk increases to 54.5 percent if you drink one to two cans of diet soda instead. So why not drink clear water instead?

11. Liver is very nutritious.

The liver absolutely stores many vitamins, minerals and protein. But it also contains a lot of fat and cholesterol. Furthermore, liver accumulates hazardous quantities of chemicals and hormones. It is a filtering organ for toxins. Many toxins reside in the liver, so why would you want to ingest them?

12. The prettier and bigger the fruit, the healthier it is.

Beauty is skin deep ? even with fruits. Organic foods are often smaller and not as pretty as non-organic produce. Organic oranges appear less impressive than conventionally grown ones, but studies show that organic oranges are far more nutrient-dense. Non-organic oranges are bigger and have a nicer orange color, but they are like big balls of water with fewer nutrients.

13. Raw food is better than processed ones.

It might be true, but it?s not so simple. Some vegetables, for example eggplants and beans, contain toxic substances which become harmless only after heat treatment. Besides, the stomach often cannot digest raw products properly.

14. As long as you watch your food intake, you do not need to exercise.

If you are trying to maintain or even lose weight, exercise can help you increase your lean tissue (muscle) while decreasing your fat stores. This will help you increase your metabolism, which in turn helps you burn calories at a quicker rate. However, the benefit of regular exercise goes beyond maintaining a healthy weight.

Cardiovascular exercises can help you strengthen your lungs and heart and lower the risk of heart disease. Regular exercise can also improve your cholesterol levels by increasing your good cholesterol. It also increases oxygen flow throughout the body and can improve brain function as well.

15. All vegetarians are healthy eaters.

Studies show that people who are on a strict vegetarian eating plan, on average, eat fewer calories and less fat than non vegetarians. However, vegetarians, just like non- vegetarians, can make food choices that contribute to weight gain when they eat large amounts of high-fat, high-calorie foods as well as food with little or no nutritional value.

Healthy nutrition comes down to choosing nutritious foods within the recommended amounts and limiting the intake of foods that are high in fat, sugar and calories. ?