Weight Loss myths that may be impacting your weight loss journey
Key Takeaways
Believing in common nutrition myths can prevent you from achieving your health and wellness goals.
Not all carbs are bad for you.
Healthy fats, like unsaturated fats, are essential for heart health, brain function, and inflammation control.
Factors like metabolism, hormones, sleep, and stress also influence weight management, not just calories.
Sorting through nutrition information online (or offline) can feel like a minefield. Social media, well-meaning friends, and even some outdated resources perpetuate myths that can mislead even the most health-conscious individuals. To make sense of it all, here’s a look at some of the most common nutrition myths, debunked with science-backed insights to help you make informed, balanced choices for your health.
Believing in common nutrition myths doesn’t just impact your daily choices; it can prevent you from achieving your health and wellness goals. With every myth we debunk, we’ll clarify the science behind the truth so you can feel confident in your nutrition decisions.
Common Myths and the Real Story
Myth 1: Carbs are bad for you
Truth: Carbohydrates are often misunderstood. The truth is that not all carbs are the same, and many are essential to a balanced diet. Refined grains are simple carbohydrates that have been processed to strip away the fiber. Examples include foods such as white bread, white rice, white pasta, cereals, pastries, and other desserts. Complex carbohydrates include starchy vegetables (such as white and sweet potatoes, peas, and corn), legumes (like beans and lentils), and whole grains. Fruits and vegetables contain simple and complex carbohydrates, but they are rich in micronutrients such as vitamins and minerals. The key is choosing quality sources rather than avoiding carbs altogether.
Switching from simple carbs to complex carbs can benefit weight management, blood sugar control, digestion, heart health, energy, and mood. Here are five practical ways to incorporate more complex carbs into your diet:
Try Meatless Meals. Explore plant-based options featuring complex carbs like beans, lentils, and whole grains. These ingredients are nutrient-dense and satisfying.
Upgrade Your Grains. Replace refined grains (like white bread, pasta, and rice) with whole-grain alternatives such as quinoa, oats, whole-wheat bread, wild rice, or buckwheat noodles for added fiber and nutrients.
Choose Fruit for Sweet Cravings. Satisfy your sweet tooth with fruit instead of sugary snacks. Fruits offer natural sugars along with fiber, vitamins, and minerals to fuel your body.
Eat Regularly. Avoid skipping meals, as this can increase hunger hormones and cravings for simple carbs. Consistent meals help maintain energy levels and better food choices.
Manage Carbs with Diabetes. For individuals with diabetes, a low-carb diet isn’t typically recommended. Instead, distribute small portions of complex carbs throughout your meals and snacks to stabilize blood sugar levels effectively.
Myth 2: Fats make you fat
Truth: Not all fats are equal, and including healthy fats in your diet is beneficial. Essential fatty acids like omega-3s are crucial for heart health, brain function, and inflammation control. The real issue lies with trans fats and excess saturated fats from processed foods, which can indeed contribute to weight gain and other health issues.
When it comes to dietary fats, unsaturated fats are your best friend at mealtime. Found primarily in plant-based foods (like vegetables, nuts, and seeds) and fatty fish, these fats provide numerous health benefits. Research shows that consuming moderate amounts of unsaturated fats can:
Lower your risk of heart disease and stroke.
Improve cholesterol levels by raising "good" HDL cholesterol and lowering "bad" LDL cholesterol.
Support cell maintenance and brain health.
Enhance the absorption of essential vitamins (A, D, E, and K).
Reduce inflammation in the body.
Decrease the risk of premature death.
Additionally, unsaturated fats keep you feeling full and satisfied longer, curbing unnecessary snacking.
On the other hand, saturated fats are the ones to limit. These are commonly found in:
High-fat meats (e.g., fatty beef, pork, and poultry with skin).
Animal-based products like egg yolks and full-fat dairy (e.g., cheese, butter, and ice cream).
A diet high in saturated fats can:
Raise your risk of heart disease.
Increase cholesterol levels.
Myth 3: Weight loss is only about “Calories In, Calories Out” (CICO)
Truth: While calories are a piece of the puzzle, they aren’t the whole story. Other factors, such as metabolic rate, hormone levels, sleep quality, and stress, influence how our bodies store and burn energy. This is why two people can eat the same number of calories but have very different results. Sustainable weight management considers not just quantity but also quality of food, lifestyle habits, and individual metabolic differences.
For an in-depth look at CICO, check out our article: Nutrition and Weight Management Goes Beyond Calories In, Calories Out
How to Identify Credible Nutrition Information
With all the myths out there, it can be challenging to figure out what’s accurate. Here are some practical tips to help you sift through the noise and identify credible nutrition information.
Follow Reliable Sources. Reputable health organizations, medical institutions, and licensed dietitians or nutritionists offer trustworthy and accurate information.. Look for sources like the Centers for Disease Control and Prevention (CDC), the World Health Organization (WHO), or medically vetted websites.
Beware of Social Media Hype. While it’s tempting to take advice from influencers, it’s best to look for professional qualifications in nutrition. Remember that sensational claims often lack scientific backing.
Check the Science. When reading an article, look for links to research studies or authoritative sources. Claims backed by evidence from peer-reviewed journals are generally more reliable.
Consult Experts When in Doubt. Dietitians and nutritionists offer personalized guidance based on science. If you’re unsure about a dietary claim or trend, reach out to a trusted expert to clarify.
NOVI Health provides a science-backed approach by simplifying and presenting evidence-based nutrition information, so you can trust what you read.
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