Dieting - one of the most commonly used words in the world today. And accompanied with controversy all the way. There are plenty of facts and spats about what's right and what's wrong. Points and counterpoints. Which diet is healthy? Which one isn't? What's good for you, and what's good for me? And so it goes on - but lets take a look at the common myths about dieting.

• Fat is bad for you. On the contrary, a certain amount of fat is necessary for everyone - even the most serious of dieters. A little bit of fat will help you eat less frequently as it prevents frequent bouts of hunger. Besides fat helps with digestion, boosts your energy level, adds a glow to your skin and gloss to your hair. A low fat meal is a lot healthier than a fat free one.

• Effective diets. No one diet will be effective for everyone. Each one needs to watch his or her constitution, lifestyle, activity level and metabolic rate. One size doesn't fit all - be it shoes, clothes or diets! Find a diet that works specifically for you - and never mind the popular fad of the day!

• Eat less while dieting. Dieting is about eating foods that are low in calories and high in nutrition. If we choose the right kinds of food, we could actually eat more - and yet lose weight.

• Fish have no fat or cholesterol. One of the biggest myths of all time. All fish have a certain amount of both - but as compared to pork, beef or chicken - fish are lower in saturated fats. Some fish however are rich in mega 3 fats - which help lower the risk of heart disease. Fried fish are considered unhealthy - stick to grilled, backed or broiled fish.

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• Dairy products are unhealthy and fattening. Dairy products contain essential nutrients that your body cannot do without. Low fat milk, cheese, and yogurt are rich in protein and calcium. However butter and margarine are high in saturated fats and raise your cholesterol to unhealthy levels. It's better to avoid them.

• All red meat is bad. Wrong again. Small amounts of lean meat provide your body with vital nutrients like zinc, iron and protein. But it is better to avoid the fat in red meat as it contains saturated fat and cholesterol.

• Starchy foods are to be avoided. Grains, beans, pulses etc are high in fibre though they contain fat. Besides starch is an import source of energy. Avoid cooking potatoes, rice, pasta and bread in rich sauces or fat toppings. This is what makes them fattening and unhealthy. Small amounts of starchy foods are recommended for everyone.

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