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Fact: Fad diets are not the best ways to lose weight and keep it off. These eating plans often promise to help you lose a lot of weight quickly, or tell you to cut certain foods out of your diet to lose weight. Although you may lose weight at first while on these kinds of diets, they can be unhealthy because they often keep you from getting all the nutrients that your body needs. Fad diets may seriously limit or forbid certain types of food, so most people quickly get tired of them and regain the lost weight.

Research suggests that losing 1/2 to 2 pounds a week by eating better and exercising more is the best way to lose weight and keep it off. By improving your eating and exercise habits, you will develop a healthier lifestyle and control your weight. You will also reduce your chances of developing heart disease, high blood pressure, and diabetes.

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.