Truth or Myth: 5 Dieting Tips Demystified

Dr. Oz tackles 5 common – and potentially misleading – dieting tips to help you rule out bogus weight-loss methods.

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Thousands of dieting do’s and don’ts exist, yet many of them are just plain false. Dr. Oz clears up some of the confusion by determining what's based on fact and what's based on fiction. 

Truth or Myth: Wait Until You’re Hungry to Eat


Myth: By waiting to eat until you’re very hungry, your hunger simply builds and builds until it’s all consuming, causing your appetite to get out of control. In fact, new research reveals that by skipping breakfast, you’ll end up eating more calories in total and making less healthy food choices throughout the day than you would have otherwise. Research also shows that forgoing breakfast activates your body’s insulin response, triggering fat storage and weight gain.

Bottom line: Never skip breakfast – try these super-quick recipes! In general, don’t wait until you’re ravenous to eat, which can tempt you to reach for junk foods loaded with refined carbs, sugar and trans fats. 

Be sure to eat every few hours throughout the day, including breakfast, lunch and dinner, and incorporate a few healthy snacks in between to keep your appetite in check. Lastly, consider monitoring your hunger by measuring your appetite on a scale of 1 (starving) to 10 (full). If you wait to eat until your hunger is at level 1, you’re more likely to binge.

Use this scale to assess your hunger.

Truth or Myth: Your Metabolism Makes You Fat 


Truth: Your thyroid, the butterfly-shaped gland located in your neck right below the Adam’s apple, pumps out hormones that control metabolism throughout the body. But sometimes a medical condition called hypothyroidism occurs, which can slow down production of these hormones. As a result, the digestive process in your gut slows down, causing bloating and weight gain.

However, hypothyroidism impacts only about 5% of the population. Consuming too many calories, not exercising enough, genetics, family history and unhealthy habits, such as skipping breakfast and not getting enough sleep, are the reasons behind most weight gain.