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Fact: Remember that most fruits and vegetables are naturally low in fat and calories. Other low-fat or nonfat foods may still have a lot of calories. Often these foods will have extra sugar, flour, or starch thickeners to make them taste better. These ingredients can add calories, which can lead to weight gain.

A low-fat or nonfat food is usually lower in calories than the same size portion of the full-fat product. The number of calories depends on the amount of carbohydrate, protein, and fat in the food. Carbohydrate and protein have about 4 calories per gram, and fat has more than twice that amount (9 calories per gram).

Myths:

• Fad diets work for permanent weight loss.
• Skipping meals is a good way to lose weight.
• "I can lose weight while eating anything I want."
• Eating after 8 p.m. causes weight gain.
• Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight.
• Natural or herbal weight-loss products are safe and effective.
• Nuts are fattening and you shouldn't eat them if you want to lose weight.
• Eating red meat is bad for your health and will make it harder to lose weight.
• Fresh fruits and vegetables are more nutritious than frozen or canned.
• Starches are fattening and should be limited when trying to lose weight.
• Fast foods are always an unhealthy choice and you should not eat them when dieting.
• Fish has no fat or cholesterol.
• High-protein/low-carbohydrate diets are a healthy way to lose weight.
• Dairy products are fattening and unhealthy.
• Low-fat or no fat means no calories.
• "Going vegetarian" means you are sure to lose weight and be healthier.

Source: National Institute of Arthritis and Musculoskeletal and Skin Diseases.