A recent article in the New England Journal of Medicine dispelled certain myths and presumptions about weight loss and it has certainly given me food for thought. When translating the conclusions of this article, I think it is important to take them with a grain of salt so to speak. Sometimes, it is important to inject some common sense, and realize that studies address groups of people and some things may not apply to the individual.

What About Breakfast?

Let’s start with breakfast. As mentioned in the article, there are some studies showing that people who eat breakfast are not more likely to lose weight than those who skip it. However, there are many studies that show those who eat a regular breakfast are less likely to gain weight and are less hungry throughout the day. It is important for maintaining your metabolism. I have patients who have lost a significant amount of weight just by adding a healthy breakfast. Weight loss aside, breakfast is important for general health and daily function.

Is it Really Better to Lose Weight Quickly?

Another myth involves studies showing those who have goals of losing a lot of weight quickly are more successful than those who have more modest goals. That may be the case when you look at shows like the Biggest Loser. However, if you look further, the majority of those on the Biggest Loser do not maintain their weight loss.

Looking at pooled data the researchers found that although those with rapid weight loss vs. slow weight loss were more successful in the short run. There was no difference in their weight loss at the end of a year.

Along those lines, low calorie diets including those with prepackaged meals can be quite successful. Some of these diets can be maintained for over a year, but eventually the calorie restriction becomes too much and many patients gain their weight back.

Fruits and Vegetables Add Calories

According to the myths and presumptions, adding more fruits and veggies to the diet does not result in weight loss and can result in weight gain. Of course if you add them on top of what you are already eating, it will not work. However, if you replace unhealthy food choices with healthy ones such as lots of vegetables and a moderate amount of fruit, weight loss will happen. If you fill up with broccoli vs. foods such as potato chips and cheetos, of course you are going to lose weight.

Yoyo dieting does not cause early mortality

Finally, The article dispelled the presumption that yoyo dieting will cause premature death. It will not do that, but regardless it is unhealthy. It can slow metabolism and contribute to weight gain in the long run.

Knowing about these myths and presumptions is helpful. Clearly we have much to learn. However, it is important to realize that things such as eating vegetables and breakfast are healthy habits whether they aid weight loss or not.

We still do not have the magic pill or solution for successful weight loss. There are probably as many diets out there as people in the United States. The issue is complicated, but I believe that by honoring our uniqueness, we can find what works for the individual.