From detoxing to gluten free, there are a lot of diets out there and a lot of misleading information about each one. We know it can be overwhelming when you're looking for advice on how to diet, so we've put together a list of some common diet myths and the truth behind their claims.

Myth #1: Eating small meals throughout the day boosts metabolism.

Truth: In theory, this seems like a good idea. The reality is that grazing all day can actually prevent your body from burning fat, make it harder for you to track calories and leave you feeling unsatisfied. Instead, try eating three balanced meals every four hours, and include a healthy snack.

Myth #2: Successful weight loss begins with a cleanse.

Truth: Typically seen as a way to remove toxins and jumpstart weight loss, detox cleanses can actually do more harm than good. Yes, drastically reducing caloric intake will result in weight loss, but it will be mostly water weight. In addition, your body could go into "conservation" mode, which means it stores more fat and burns calories slower.

Myth #3: Eating too late makes you fat.

Truth: Calories are calories, regardless of when you eat them. The danger is often in what people are eating late at night  cookies, chips, etc." usually while sitting in front of the TV or computer. Although eating too close to bedtime can cause indigestion and sleeping problems, it's fine to enjoy a light, healthy snack after dinner. Just be sure to include it in your daily calorie plan.

Myth #4: You can't go wrong with a salad.

Truth: While our specialists recommend eating plenty of fruits and vegetables, salads can be sneaky. The nutrition of the lettuce can be overshadowed by piles of cheese, croutons, fatty dressings or bacon. If you're looking for hardiness, focus on healthy fats like avocado, beans or sunflower seeds.

Myth #5: It's my metabolism's fault.

Truth: It's easy to blame weight gain on our metabolism (we've all heard the slower our metabolism, the harder it is to lose weight). And while it's certainly a factor, truth is, only in rare cases does excessive weight gain come from medical problems that slow metabolism, such as hypothyroidism. Unfortunately, weight gain is most commonly the result of eating more calories than you burn.

These are just a few of the common misconceptions about how to lose weight. Our advice is to talk to a dietician at the EIRMC Wellness Center to ensure you're following the best program for your needs and goals. Contact us at 208-535-4200.