Okay, so you hear all the buzz about every new diet craze—we all do.

Seems like there are ever-increasing rules about what to eat, what not to eat, when to eat, how often to eat each day, etc. Magazines sell more copies when their covers boast about celebrity “secret” weight-loss tips: Can either lemon water, cinnamon, or hot fudge room spray really reduce one’s appetite?

Time to debunk the Top 10 Diet and Food Myths one at a time.

Myth #1: The best diet is a low-carb diet.

Actually, after years of debate about popular diet plans such as South Beach and Atkins, it turns out that low-carbohydrate diets are no better than any other for losing weight. Studies show that weight loss still boils down to good ‘ol calorie reduction and exercise, despite all the new trends and popular myths.

And, as it turns out, low-carb diets may not even be good for your body. Studies show that low-carb diets may lead to fatigue, bone-loss, dehydration, hypoglycemia, mood swings, nutritional deficiencies, and electrolyte imbalances. Diets that are extremely low in carbohydrates can also affect cholesterol levels and blood flow to the heart.

So why do people seem to lose so much weight on low-carb diets. Um … maybe it’s because when you have a hamburger without the bun or bacon & eggs without the toast you are eating fewer calories!

Myth #2: Fasting and “de-tox diets” remove toxins from the body and improve health.

Turns out, not so much. There is no evidence that an occasional fast helps to remove toxins from the body, and recent studies have disproved this notion.

Myth #3: Dairy products cause weight gain.

Actually, a certain type of food does not cause weight gain. Rather, weight gain is a function of total calories consumed, a person’s energy expenditure, and metabolic rate. The same is true for red meat, the subject of a similar diet myth.

Myth #4: One extra “fattening” snack will lead to immediate weight gain.

Nope. It takes an average of 3500 calories to gain one pound, so adding an extra snack will not cause immediate weight gain.

Myth #5: Eating after 8:00 PM results in weight gain.

We hear this one a lot. Many of the diet gurus preach that weight gain will result if you eat too close to bedtime. However, as I say above, weight gain is a function of total calories consumed, a person’s energy expenditure, and metabolic rate. It doesn’t matter if you have those calories at 6:00 AM, or 7:00 PM. However, if you are used to snacking before bed and then you stop doing so, chances are you are decreasing your total amount of calories consumed in a given day. Hence, weight loss may follow.

Myth #6: Eating certain foods in combination can cause weight loss or weight gain.

Wrong. The combining of foods has no effect on weight loss or weight gain.

Myth #7: Foods that contain fat are bad for you.

Fats are one essential nutrient contained in foods. In reasonable amounts, fats are beneficial because they provide the body with energy and assist with satiety (the feeling of fullness).

Myth #8: Fat-free foods will not cause weight gain.

Actually, calories are still calories, regardless of where they come from. And, as stated above, it takes 3500 calories to gain a pound, even if those calories come from fat-free foods.

Myth #9: Some foods have weight-loss properties in them.

Stories pushing this myth have involved grapefruit, celery, and cabbage, but there is no scientific evidence that supports this claim.

Myth # 10: Eating a lot of fiber helps to prevent calories from being absorbed.

Fiber does have many health benefits; however, preventing calorie absorption is not one of them. Experts also note that laxatives and other forms of purging also do not prevent most calories from being absorbed.

You hear a lot of strange food myths these days. The ones listed above are just some of them. You can read about other food, diet, and even exercise myths in my new book 100 Questions and Answers about Anorexia Nervosa.