The truths and myths about dieting

Date
2025/03/12
Category
workout wikipedia
1 more property
“Diet”. For some, it's a lifelong challenge, while for others, it's a word they've never given a second thought.
People often make a strong resolution to loose weight every year. However, when it comes down to actually starting, it’s not that easy, and hard to figure out which methods are truly effective when there are so much information out there.
So today, we’ll be testing the common dieting myths we’re all familiar with through an OX quiz. What is the truth behind them? Let’s find out!
1. Does Eating After 6 PM Makes You Gain Weight?
 False
What matters is not the time you eat, but your total daily calorie intake. If you consume fewer calories than your basal metabolic rate, you won’t gain weight—even if you eat late at night. However, if your total intake exceeds your daily needs, you’ll gain weight regardless of whether you eat in the morning or at night.
Still, late-night binge eating or sleeping with undigested food can increase the likelihood of weight gain. Since metabolic activity levels decrease at night, it’s best to opt for light, easy-to-digest foods.
Calculate your daily calorie!
Basal Metabolic Rate (BMR) Calculation
Male: body weight(kg) x 22
Female: body weight(kg) x 20
Total Daily Energy Expenditure (TDEE) Calculation
Sedentary (e.g., office worker, little to no exercise) → BMR × 1.2
Light Activity (light exercise 1–2 times per week) → BMR × 1.375
Moderate Activity (exercise 3–4 times per week) → BMR × 1.55
Active (exercise 5+ times per week) → BMR × 1.725
Very Active (athlete-level training or physically demanding job) → BMR × 1.9
2. Does the "Switch-On" Diet Turn on the Fat-Burning Switch?
Partially True
The "Switch-On" diet, which has gained popularity in Korea, is based on the idea of activating the body's fat-burning switch by reducing carbohydrate intake while increasing fat and protein consumption. Theoretically, lowering carbohydrate intake reduces insulin secretion, prompting the body to use fat as its primary energy source, leading to fat loss.
However, simply eating more fat does not guarantee weight loss. If total calorie intake exceeds what the body burns, excess fat can still be stored. Additionally, extreme carbohydrate restriction can lead to fatigue and muscle loss.
Therefore, rather than blindly following trendy diets, it's crucial to tailor your approach to your own body type and lifestyle.
3. Does Quitting Smoking Cause Weight Gain?
 True
Nicotine in cigarettes suppresses appetite, so when people quit smoking, they often experience an increase in hunger. Additionally, many tend to replace their smoking habit with snacking, sometimes unconsciously.
However, quitting smoking itself is not the direct cause of weight gain.
By maintaining a balanced diet and exercising regularly, you can still manage your weight effectively. Choosing healthy snacks (such as nuts, vegetables, and protein-based snacks) instead of processed foods can also help with weight control.
4. The More You Sweat, The More Fat You Loose?
False
Many people think that the more they sweat during exercise, the more fat they’re burning.
However, sweating is simply a physiological response to regulate body temperature and doesn’t directly correlate with fat burning.
You might notice a drop in weight after a workout, but that’s most likely just water loss. Drinking water can quickly bring your weight back to normal. To effectively reduce body fat, consistent exercise and proper diet management are far more important than sweating alone!
5. Can You Lose Fat from a Specific Body Part?
False
Many people say, "I want to lose belly fat" or "I want slimmer thighs."
However, it is impossible to burn fat from just one specific area of the body. While you can strengthen and tone certain muscles through exercise, fat loss happens throughout the entire body, and the areas where you lose fat first depend on your individual body type.
For effective fat loss, a combination of cardio and strength training is the best approach.
6. Can Starvation Diets Cause Hair Loss?
True
Extreme calorie restriction or prolonged fasting can lead to hair loss due to nutrient deficiencies.
In particular, a lack of protein, iron, and B vitamins can prevent hair from getting the nutrients it needs to grow. Additionally, severe dieting puts stress on the body, disrupting hormone balance and accelerating hair loss.
For a healthy and sustainable diet, it's essential to consume enough protein and essential nutrients while losing weight gradually.
Not just for your hair, for your overall health, extreme dieting should be avoided!
7. Should You Completely Avoid Snacks?
False
Many people believe that snacking must be completely avoided during dieting. However, snacks can actually help prevent overeating by keeping hunger in check. The key is choosing the right type of snacks and eating them wisely.
 Recommended Snacks: Nuts, Greek yogurt, boiled eggs, sweet potatoes, veggie sticks
 Snacks to Avoid: Chocolate, chips, soda, high-sugar processed foods
Additionally, having a small portion of a healthy snack before getting too hungry can help prevent overeating at meal times.
Instead of fighting cravings, why not develop smart snacking habits starting today?
The Most Important Thing is to Build Sustainable Habits
Dieting isn't just about following some random trend; it’s about choosing healthy eating habits and consistent exercise that work for you. Rather than falling for myths, it’s more effective to observe how your body responds and make healthy changes over time.
Whether it's quitting smoking or dieting, making gradual, consistent changes is the key, rather than trying to force rapid transformations.
Remember, the most important thing is to tailor your approach to your body and lifestyle and create sustainable, healthy habits!