8 Diet Myths Exposed

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Myth: Liquids don’t really count

When you’re counting calories, it’s easier to dismiss a glass of orange juice than a muffin. If you drink lots of juice, soft drink, lattes, and milk, it feels like you’re not really eating. But the calories don’t know whether you’re chewing them or not!

The short of it: Water is the only truly calorie-free drink that exists, and it’s good for you, so drink up! Black tea and black coffee are also very low in calories, but as soon as you start adding sugar, milk, creamers and cappuccino foam to them, they quickly become cupfuls of calories.

For example, a large Gloria Jeans Mocha Caramel Latte has nearly 450 calories! A skim milk Café Latte still has 116. Orange juice, milk, and soft drink also have significant calorie values.

If you are trying to lose weight, don’t forget to count what you slurp, as well as what you munch.

Myth: Carbohydrates make you fat

People who believe this myth won't touch a potato (100 calories, 0g fat), but then proceed to eat a 400g steak for dinner (550 calories, 24g fat). They’ll refuse a hamburger bun (150 calories, 2g fat) but take an extra meat patty to make up for it (200 calories, 15g fat).

The short of it: The calorie counts say it all – a 550-calorie steak will make you gain more weight than a 100-calorie potato. Simple. It’s the calories that make the difference to your waistline, not the carbs.

Cutting out carbohydrates can also mean missing out on vital nutrients from healthy carbohydrate foods which should be part of any well-balanced diet, especially those from fruits, vegetables and whole grains.

If you’re considering a low-carb diet for weight loss, remember to count your calories and make sure you get enough nutrients for health needs - including carbohydrates. 40 - 60 percent of your daily calorie intake should come from carbohydrates.

Myth: Eating extra protein will increase muscle growth

Strength training is a better way to build muscle

If you've ever visited a gym and seen the displays of protein powders and bars, it's easy to see how you could fall for this myth. Many people overeat protein-rich foods in the hope of bulking up their muscles.

The short of it: While protein is essential for keeping your body healthy and does play an important role in building and maintaining muscle, excess amounts of protein will be stored as fat - just like overeating any other food is.

The best way to build muscle is to do regular strength training, and have a healthy calorie intake. Your body needs a good balance of protein, carbohydrates and fats.

CalorieKing recommends a protein intake of 15 - 20% of your daily calorie intake.