Debunking Common Myths About Weight Loss and Nutrition

You are what you eat?

Whenever I meet a new client for the first time, I always ask them what their level of food knowledge is like.

When it comes to weight loss and nutrition, misinformation is everywhere. Every new client I work with, has a unique journey when it comes to weight. From fad diets to miracle supplements, they have tried them all and unfortunately failed. And why? because they are not sustainable. They find themselves more confused than ever before, overweight and unhappy. They give up trying and old habits creep back in. They find their weight heavier than before they started, they have lower energy and even less brain power.

It can be challenging to work through what's fact and what's fiction on your own so let's cut through the noise and debunk common myths about weight loss and nutrition, so you can make informed decisions on your health journey.

Do you avoid carbs?

Myth 1: Carbs Are the Enemy

One of the most common myths is that carbohydrates are the primary culprit for weight gain. The important point to understand is that there are 2 types of carbs - Simple and Complex. While it's true that simple carbs are refined products like sugary snacks and white bread and these can contribute to weight gain, complex carbs on the other hand like whole grains, fruits, and vegetables do not.

The reason why complex carbs don't have the same effect on weight is because they are rich in fibre and essential nutrients that your body needs to function correctly. They also keep you fuller for longer, help you have sustained energy and they feed the good bacteria in your digestive system. Can you eat as many complex carbs as you want and not put on weight? No, but instead of cutting out carbs entirely, focus on incorporating complex carbs and the right portion size - around a quarter of a plate is the perfect amount!

Aren't nuts fattening?

Myth 2: Eating Fat Makes You Fat

For years, in the 70's and 80's fat in foods was blamed for weight gain and heart disease and this misbelief continues through to today. Your body needs healthy fat. There are receptors in your stomach for protein, fat and carbs. These receptors ensure that our bodies efficiently extract the necessary energy and nutrients from the food we consume. Fat is essential in the body, for cell structure and hormone production. It is also a major source of energy and essential for absorbing vitamins A,D,E and K. When you buy fat free products, these vitamins are removed along with the fat.

Healthy fats, such as those found in avocados, nuts, and olive oil, are crucial for brain function, hormone production, and even weight management. Fat helps with feeling satisfied with meals and fuller for longer. The key is to consume fats in moderation, the recommended portion amount is the equivalent of the size of your thumb!

Should you skip breakfast?

Myth 3: Skipping Meals Helps You Lose Weight

Skipping meals, particularly breakfast, is often touted as a quick way to shed pounds. However, this approach, especially for women, can backfire by slowing down your metabolism and leading to overeating later in the day. Read more about why this is here

Your body loves routine and eating regular, balanced meals at the same times every day can help to maintain stable blood sugar levels, prevent hunger pangs, and keep your metabolism active. Instead of skipping meals, aim to cut out snacking and stick to three balanced meals with protein, fat, fibre and a portion of complex carbs.

Burn those calories off??

Myth 4: You Can Out-Exercise a Bad Diet

Exercise is really important for overall health and can aid in weight loss, but it’s not a magic bullet. Many people believe that they can eat whatever they want as long as they work out hard enough or long enough to burn the calories off. The truth is, the balance of nutrition to exercise when it comes to weight loss is 80% nutrition 20% exercise. Unfortunately, you cannot out-exercise a poor diet. When I work with clients for the first time, we always work to improve their nutrition first, then when they have the balance right, we look at their exercise. That's when the magic happens and the weight loss comes off.

A calorie is a calorie??

Myth 5: All Calories Are Created Equal

There is no calorie counter in your stomach or anywhere else in your body. Your body recognises real food over ultra processed food. 100 calories of broccoli will be processed very differently to a 100 calories of chocolate.

While it's true that weight loss requires a calorie deficit, the source and quality of those calories matters more. High-quality foods like fruits, vegetables, whole grains, and lean proteins can help you feel fuller longer, provide your body with the essential nutrients it needs, and support a healthy metabolism. On the other hand, low-quality foods often contain empty calories and lack nutritional value. They are designed to encourage overeating. These foods often have high levels of sugar, fat and salt which can trigger pleasure centres in the brain. They literally light up these pleasure centres like a christmas tree so that you can't resist them regardless of how hard you try. Eating these foods leads to a cycle of cravings and overeating and weight gain. Instead, focus on eating real foods that provide more bang for your calorie buck.

To detox or not to detox?

Myth 6: Detox Diets Are Essential for Weight Loss

Detox diets often make headlines for their promise of rapid weight loss and "cleansing" your body of toxins. They are a tool I use with some of my clients but not before we have put the right foundations of nutrition in place first. Before considering a detox diet, its is crucial to work through the process of getting the basics of nutrition right, building diversity in your foods and meals and then introducing a detox plan. This approach not only supports the body's natural detox organs, your liver and your kidneys but also promotes sustainable weight management. It's important to remember that it is consistent balanced eating habits along with daily movement that will have the greatest impact on your waistline.

Does eating late causes weight gain?

Myth 7: Eating After 8 PM Leads to Weight Gain

The idea that eating after a certain time causes weight gain is misleading. The main issue with eating late is with digestion and sleep quality. Eating within 3 hours of bed, can make it more difficult for your body to digest your meal properly leading to both sleep issues and digestive issues.

Weight gain occurs when you consume more calories than your body needs, regardless of the time of day. What’s more important is what you eat and how much you eat, not necessarily when you eat it. For some clients, their work hours mean they can only eat after 8pm. In this case, I often suggest eating a bigger meal during the day and opting for a light, healthy meal in the evening time when eating late.

Conclusion

Understanding the facts about weight loss and nutrition can help you make better decisions and achieve lasting results. Instead of falling for these common myths, remember: sustainable weight loss is about making healthy lifestyle changes, not quick fixes. Focus on nourishing your body, moving regularly, and prioritising overall well-being. If you're feeling overwhelmed or need personalised guidance, consider reaching out to me for a consultation to get expert advice tailored to your needs.

Would you like to delve deeper into a specific myth or explore other weight loss misconceptions? Let me know in the comments below.

---

Rachel Crowder Nutrition

My goal is to help you get to know which foods are best for you to eat, which foods will help you lose weight, stay slim and improve your health for life. You really can do it! Book a free 30 minute consultation call to find out more here

Ready to take control of your health and debunk more myths? Get in touch with us today for a personalized nutrition plan that fits your lifestyle and goals.