With all the focus on weight on social media and our daily lives, it isn’t surprising that millions of people fall prey to fad diets and bogus weight-loss products. Conflicting claims, testimonials and hype by so-called “experts” can confuse almost anyone to the point of having no trust in the good old fashioned “healthy eating” concept.. The bottom line is simple: If a diet or product sounds too good to be true, it probably is.

There are no foods or pills that magically burn fat. There are no super foods superior to others in the same food group. No products will miraculously melt fat while you sleep. Some ingredients in supplements and herbal products can be dangerous for indovudals on certain medications.

The following claims made on products and plans, should be avoided:

1. Rapid Weight Loss

If you lose weight quickly, you’ll lose muscle, bone and water. You also will be more likely to regain the kilograms. Instead, focus on eating in a way that helps you feel nourished and  satisfied,  but also physically and mentally energized.

1. Quantities and Limitations

Ditch diets that limit most foods and promote unlimited quantities of specific foods, such as grapefruit and cabbage soup. It’s boring to eat the same thing over and over and hard to stick with monotonous plans. Avoid any diet that eliminates or severely restricts entire food groups or macronutrients, such as carbohydrates. Even if you take a multivitamin, you’ll still miss critical nutrients.

1. Specific Food Combinations

There is no evidence that combining certain foods or eating foods at specific times of day will help with weight loss. Eating the “wrong” combinations of food doesn’t cause them to turn to fat immediately or to produce toxins in your intestines, as some plans claim.

1. Rigid Menus

Life is already complicated enough. Limiting food choices or following rigid meal plans can be an overwhelming task. With any new diet, always ask yourself: “Can I eat this way for the rest of my life?” If the answer is no, the plan is not for you.

1. No Need to Exercise

Regular physical activity is essential for good health. The key to success is to find physical activities that you enjoy and then aim for 30 to 60 minutes of activity on most days of the week.

If you want to maintain a healthy muscle mass, a lifelong combination of nutritious eating and strengthening exercises is advised.

Conclusion

For a personalized plan tailored to your lifestyle and food preferences, consult a registered dietitian. A registered dietitian can help you find a realistic, flexible eating style that helps you feel and be your best.

Source: Adapted from the American Academy of Nutrition and Dietetics (www.eatright.org)