Diet Myths & Facts

Myth: The less I eat, the more I will lose

Fact: In reality, under-eating and skipping meals can actually slow your metabolism which can subsequently reduce your body’s ability to efficiently burn calories. The key is to consume smaller meals more frequently, and ensure that these meals contain low-fat, calorie controlled, healthy food choices. Betty recommends 5-6 calorie controlled nutritious meals a day to keep your metabolism running.

Myth: You should eat protein after a gym session to build muscle

Fact: Protein is definitely an essential building block for muscle growth. Carbohydrates, however, are also required after exercise to help restore muscle glycogen which gets depleted during intense physical activity. Glycogen is our muscle’s fuel reserve, and without this source of energy our muscle may actually start to break down. The Betty Baxter weight loss program has a balanced mix of protein, complex carbohydrates and good fats to help you maximise muscle tone.

Myth: Eating fat will make me fat

Fact: It is true that dietary fat is quite energy dense and that food high in saturated fats can contribute to weight gain. Ultimately, however, the over-consumption of calories not only from fat, but also from carbohydrates and protein, will result in weight gain. Essential fatty acids such as omega 3 cannot be formed in the body and as such, are required in our diet. They may be beneficial for cardiovascular function, nervous system regulation, for alleviating inflammatory disorders and even mood elevation. Betty recommends daily consumption of omega 3 fats to help keep you feeling good.

Myth: Low carbohydrate diets are good for losing fat

Fact: How many times have you heard someone say they have lost ‘9kg in 4 weeks’ by eliminating carbohydrates? The truth is, people can lose substantial amounts of weight by cutting the carbs, however the loss comes mostly from water and muscle - not fat mass. Reintroducing carbohydrates can then result in ‘rebound’ weight gain as any excess energy not used by cells may accumulate as fat. The Betty Baxter program allows carbohydrates in your diet because Betty believes in a balanced approach without restricting any of the food groups. We also want you to lose fat, not muscle or water.

Myth: Exercise will leave me feeling tired

Fact: Regular exercise can increase mood, alleviate depressive symptoms, reduce stress, and boost self-esteem, leaving you feeling invigorated with an improved sense of wellbeing. The key is not to overdo it – start slowly and gradually build yourself up. When you can easily manage half an hour per day, start to increase the intensity of your exercise routine. Betty recommends at least 30 minutes of exercise a day to get the best results out of the program.

Myth: Drinking water causes weight loss

Fact: Drinking water will not result in miraculous weight loss, however it may assist in reducing appetite as thirst can be mistaken for hunger. Water may also increase metabolism and is required for the conversion of fat to energy. Betty recommends that women consume 2.1litres / day and men consume 2.6 litres / day.

Myth: Artificially sweetened products are great for weight loss

Fact: Artificial sweeteners are low-calorie sugar alternatives often used in diet or sugar-free products. Some commonly used artificial sweeteners include saccharin, aspartame, sucralose and phenylalanine.  They can also be listed in ingredients listings as additives 951, 952, 954, 955, 956, 957 and 959.  There can be two downsides of consuming these products - one is that our body doesn’t receive the expected calorie load and may compensate by slowing down our metabolism, or alternatively we may end up overeating until we feel satisfied which may decrease our fat burning potential and hamper our weight loss efforts. It can be difficult to avoid artificial sweeteners as most diet products rely on these chemical substitutes to limit calorie intake.  Betty Baxter products contain no artificial sweetener.

Myth: Certain foods help you to burn calories

Fact: The bottom line is there are no ‘magic’ foods. Certain foods are considered ‘negative calorie foods’ which are thought to require more energy to metabolise them than the amount of calories they actually contain. Due to the thermal effect of food however, eating small meals more often is more effective in stimulating your metabolism and therefore boosting your weight loss potential. Instead of looking for that elusive miracle food, reduce your risk of overeating by increasing fibre rich foods which leave you feeling fuller for longer, combined with nutrient dense foods like lean protein, whole grains, fruits, and vegetables. The Betty Baxter program recommends a variety of low GI foods with high fibre to help keep you feeling full and satisfied.

Myth: Eliminating snacks helps you to lose weight

Fact: A snack doesn’t have to be a muffin, biscuit, or pastry. Eating smaller food portions more often can help stimulate and maintain metabolism, and play an important part in glycemic control which regulates energy levels. So, eating nutritious calorie-controlled snacks between your planned meals can play a positive part in healthy weight control. The Betty Baxter program recommends a variety of nutritious snacks to help keep you satisfied between meals and keep your metabolism running.

Myth: Eating after 8pm causes weight gain

Fact: It often doesn’t matter what time of day you eat – what matters is how frequently you eat, what food choices you make, and how much physical activity you get each day. Before heading to the kitchen, consider what you have eaten that day and how much exercise you have done, then make it a conscious decision by considering the portion size and energy content of the potential snack. If eating after 8pm means you are creating a calorie surplus (i.e. you are consuming more energy than you are burning), then you will gain weight. If not, then Betty recommends a variety of low calorie snack options that can be eaten after dinner[1].  Remember: eating regularly and well, and creating an energy deficit (i.e. you are burning more energy than you are consuming) will always help you to lose weight.

Myth: Low-fat or fat-free means little or no calories

Fact: Even if something says 99% fat free, consider what it is that you are really eating.  A ‘99% fat free’ muffin, bag of lollies, or tub of ice-cream might also be energy dense, low in fibre, and high in sugar or contain high levels of artificial sweetener.  Many diet product manufacturers use this approach to trick you into thinking that, just because the food is low in fat, it is good for you.  Rather than replacing high fat foods with low-to-no fat high sugar options, instead choose reduced calorie foods including fresh, unrefined, whole foods that are ‘low-fat’ but also low in calories and sugar.