These five diet myths actually make you gain weight

Information abounds when it comes to dieting but there are a few tips we hear again and again when we’re trying to lose weight and they could end up doing more harm than good. Some pieces of advice have been disproved by specialists but they are still spread over the internet while others seem intuitive but are equally misguided.

Exercise and you will not have to diet

According to EatingWell magazine, one of the most misguided myths about diet is that if you exercise, you can eat whatever you want. But this belief can lead to important weight gains.

You should always keep your eyes focused on the intake of calories because a 400 calories snack means that you will have to keep running for about 4 miles. This way, eating well while maintaining a healthy body weight could mean that you are spending your time between the kitchen and the treadmill.

There are of course other exercises that you could try out to burn calories faster. Cycling, skiing, and rowing are just some of the options available for those looking for a fast calories burn.

According to Self magazine, an hour of indoor cycling can burn 952 calories while the same hour spend cross-country skiing can end up burning 850 calories. But this depends on various factors, including a person’s own metabolism.

Eating healthy means calories don’t matter

Another common myth is that healthy foods deliver us from having to count calories. Whole grains are good for your cholesterol levels but whole-wheat pasta or bread have just as many calories and a pie baked with whole grain flour will still count when you hit the scales.

In other words, avocados and dark chocolate, bell peppers and broccoli will not save you from having to watch your calories intake.

And there is one additional downside. Eating foods that you are convinced that are good for you can easily lead to overindulging.

Lots of small meals are better than few large ones

According to Eating Well magazine, this myth has some truth to it but the result is not as spectacular as dieters might venture to guess. Studies have shown that each time we eat, our metabolism shifts into gear and the small but often mini-meals could make it burn a few extra calories.

But the difference is not that important so as to stop weight gain or make us lose weight. And there is one important side effect. Eating more often could actually increases the intake of calories if you do not pay attention to how much you put on your plate.

Just eat salad

Salads are indeed a healthy option but it very much depends on what kind of salad you are talking about. Nutritionists always say we should eat more vegetables but we seldom eat them without any dressings. And these dressings are precisely what make salads so dangerous when dieting. Toppings will end up making your salad more calories-rich than the plain McDonald’s hamburger.

You should stay away from salads with avocado and grilled chicken strips if you want it to be dietetic. Also, give up on garlic croutons and marinated tofu which can add 90 to 130 calories to your dish, according to Popsugar. Skip the blue cheese, raisins and tahini if you want to lose weight.

 Crash-diets get you in shape

Crash-diet have been all the rage, especially when summer is near or when big events make you want to squeeze in some new designer dress. But to lose 10 pounds in 2 weeks means that you will have to give up some 3,500 calories by eating less and exercising more.

Scientist have shown that losing weight at this rate is not sustainable on the long run and it can lead to serious side effects.

According to Buzzfeed, one reason might be linked to the fact that while to severely limit your calories intake, the body goes into conservation mode and means that your metabolic rates fall, making you lose less fat.

You might end up feeling exhausted all the time and jumpier than usual. Also, drastically limiting what you eat can lead to missing out on important and vital nutrients.

And these are not the only negative side effects. Nutritionists don’t guarantee that you will be able to maintain your body weight after the crash diet.