Just when you think you have a handle on the best way to nourish your body, a new study comes out that upends what you thought. Yesterday, coffee was linked to hypertension; today it staves off heart disease. Is butter friend or foe?

Diet advice can confuse us to the point that we’re not sure what we should be eating, and when we should be eating it.

So we’ve gathered up six of the most enduring diet myths and busted them open, so you can enjoy a healthy diet, worry-free.

Myth: If a product claims to be fat-free or low-fat, it’s a healthier option

Truth: Low fat foods may contain fewer calories or less fat, but not without increasing the sodium, sugar, chemical additives, or artificial sweeteners. For instance, when you compare real cream cheese to the fat-free version, you may save 15 calories, but you gain 11 milligrams of sodium. It may not seem like much, but every bit adds up, and too much sodium is a major cause of bloating.

Also, when people perceive a food as being ‘light’, they tend to eat more of it, consuming the same amount or more calories than if they’d just gone with the original version. So it’s best to avoid ‘light and ‘fat-free’ foods and go for the real deal; just have smaller portions.

Myth: Choosing a salad is always a healthy, low-fat choice.

Truth: Not necessarily. Salads from restaurants and supermarkets are often packed with calorific ingredients, such as creamy dressings, crispy bacon, croutons and cheese.

If you can stomach your salad au naturel, you can eat it to your heart’s content. If you must use dressing, choose a low-calorie option and use it sparingly.

Myth: Carbs are fattening

Truth: It’s calories that count, and gram for gram carbohydrate has less than half the calories of fat. However, carbohydrate rich foods can be high in calories because of the fillings and toppings added to them, such as creamy sauces on pasta and butter or cheese on baked potatoes. Some carbohydrate rich foods are packed full of fibre which can keep hunger at bay. For example, wholegrain pasta is more filling than white pasta and will keep you satisfied for longer.

Myth: Snacking at night will make you put on weight

Truth: Let’s put this diet myth to bed. The time you eat doesn’t matter, but your calorie intake does. Contrary to popular belief, the food you consume at night does not automatically get stored as fat, so giving yourself a cut off time to stop eating is not going to help you slim down. The only way to drop the pounds is to watch your calorie intake.

Eating small, frequent meals boosts your metabolism

Truth: Food intake has a negligible effect on metabolism. Some foods, including those with caffeine, may temporarily increase your metabolism, but the effect is too small to help you lose weight. What most affects your metabolic rate – the rate at which your body burns calories at rest – is your body composition and size.

Myth: Cleanses and detoxes are a good way to jump-start a diet

Truth: No one needs to detox. Unless you’ve been poisoned, you have a built-in, super-efficient system for filtering out most of the harmful substances you eat. It’s made up of two toxin-bashing organs: the liver and the kidneys.

Our kidneys filter our blood and remove any waste from our diet, and our livers process medications and detoxify any chemicals we ingest. Paired together, these organs make our bodies natural cleansing powerhouses

Reward your success

As a reward for losing weight healthily or committing to a healthier way of eating, why not book yourself a pampering massage at Castle Thai Spa?. Call us to discuss your options today on 0131 629 0794.