Self-test

Test your knowledge about weight loss! Select True or False for each statement on the left. Then see how you did by checking the correct answers and explanations.

1. Fad diets work for permanent weight loss.

a) True

b) False

2. Skipping meals is a good way to lose weight.

a) True

b) False

3. Eating after 8 p.m. causes weight gain.

a) True

b) False

4. Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight.

a) True

b) False

5. Natural or herbal weight-loss products are safe and effective.

a) True

b) False

6. Eating red meat is bad for your health and will make it harder to lose weight.

a) True

b) False

7. High-protein/low-carbohydrate diets are a healthy way to lose weight.

a) True

b) False

8. Dairy products can be part of a healthy, effective weight-loss diet.

a) True

b) False

9. Low-fat or no fat means no calories.

a) True

b) False

10. Vegetarian diets can help you lose weight.

a) True

b) False

Adapted from NIH Publication No. 01-4561. Interactive format copyright A.D.A.M., Inc.

var numQuestions = 10; ans[1] = "false"; ans[2] = "false"; ans[3] = "false"; ans[4] = "false"; ans[5] = "false"; ans[6] = "false"; ans[7] = "false"; ans[8] = "true"; ans[9] = "false"; ans[10] = "true"; explainAnswer[1]="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."; explainAnswer[2]="Your body needs a certain amount of calories and nutrients each day in order to work properly. If you skip meals during the day, you will be more likely to make up for those missing calories by snacking or eating more at the next meal. Studies show that people who skip breakfast tend to be heavier than those who eat a nutritious breakfast. A healthier way to lose weight is to eat many small meals throughout the day that include a variety of nutritious, low-fat, and low-calorie foods."; explainAnswer[3]="It doesn't matter what time of day you eat-it's how much you eat during the whole day and how much exercise you get that make you gain or lose weight. No matter when you eat your meals, your body will store extra calories as fat. If you want to have a snack before bedtime, make sure that you first think about how many calories you have already eaten that day. "; explainAnswer[4]="No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your body uses energy, or calories) for a short time, but they do not cause weight loss. The best way to lose weight is to cut back on the number of calories you eat and be more physically active."; explainAnswer[5]="A product that claims to be 'natural' or 'herbal' is not necessarily safe. These products are not usually tested scientifically to prove that they are safe or that they work. Some herbal or other natural products may be unsafe to use with other drugs or may hurt people with certain medical conditions. Check with your doctor or other qualified health professional before using any herbal or natural weight-loss product. "; explainAnswer[6]="Red meat, pork, chicken, and fish contain some saturated fat and cholesterol. But they also have nutrients that are important for good health, like protein, iron, and zinc. Eating lean meat (meat without a lot of visible fat) in small amounts can be part of a healthy weight-loss plan. A serving size is 2 to 3 ounces of cooked meat, which is about the size of a deck of cards. Choose cuts of meat that are lower in fat such as beef eye of the round, top round, or pork tenderloin, and trim any extra fat before cooking. The 'select' grade of meat is lower in fat than 'choice' and 'prime' grades."; explainAnswer[7]="A high-protein/low-carbohydrate diet provides most of your calories each day from protein foods (like meat, eggs, and cheese) and few calories from carbohydrate foods (like breads, pasta, potatoes, fruits, and vegetables). People often get bored with these diets because they crave the plant-based foods they are not allowed to have or can have only in very small amounts. These diets often lack key nutrients found in carbohydrate foods. Many of these diets allow a lot of food high in fat, like bacon and cheese. High-fat diets can raise blood cholesterol levels, which increases a person's risk for heart disease and certain cancers. High-protein/low-carbohydrate diets may cause rapid weight loss-but most of it is water weight and lean muscle mass-not fat. You lose water because your kidneys try to get rid of the excess waste products of protein and fat, called ketones, that your body makes. This is not a healthy way to lose weight! It overworks your kidneys, and can cause dehydration, headaches, and bad breath. It can also make you feel nauseous, tired, weak, and dizzy. A buildup of ketones in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis can be very risky for pregnant women and people with diabetes. By following a reduced-calorie diet that is well-balanced between carbohydrates, proteins, and fats, you will still lose weight-without hurting your body. You will also be more likely to keep the weight off."; explainAnswer[8]="Dairy products have many nutrients your body needs. They have calcium to help children grow strong bones and to keep adult bones strong and healthy. They also have vitamin D to help your body use calcium, and protein to build muscles and to help organs work properly.Low-fat and nonfat dairy products are as nutritious as whole milk dairy products, but they are lower in fat and calories. Choose low-fat or nonfat milk, cheese, yogurt (frozen or regular), and reduced-fat ice cream. "; explainAnswer[9]="Remember that most fruits and vegetables are naturally low in fat and calories. Other low-fat or nonfat foods may still have a lot of calories. Often these foods will have extra sugar, flour, or starch thickeners to make them taste better. These ingredients can add calories, which can lead to weight gain. A low-fat or nonfat food is usually lower in calories than the same size portion of the full-fat product. The number of calories depends on the amount of carbohydrate, protein, and fat in the food. Carbohydrate and protein have about 4 calories per gram, and fat has more than twice that amount (9 calories per gram)."; explainAnswer[10]="Vegetarian diets can be healthy because they are often lower in saturated fat and cholesterol and higher in fiber. Choosing a vegetarian diet with a low fat content can be helpful for weight loss. But vegetarians - like non-vegetarians - can also make poor food choices, like eating large amounts of junk (nutritionally empty) foods. Candy, chips, and other high-fat, vegetarian foods should be eaten in small amounts.";