The prevalence of overweight and obesity is increasing worldwide and consequently, the risk of chronic diseases too, like cardiovascular diseases or diabetes. But when it comes to reducing weight, it can be hard to find trustworthy information. (1)
So, to help you find a balanced approach, we reviewed 10 common diet and weight loss myths.
1. Healthier foods don’t promote weight gain
Many people believe that because a food is healthy, they can eat it as much as they want, because have low calories. This is not true.
Some foods like nuts, avocado, olives or even whole grains are super healthy foods, but high in calories so you need to moderate the quantity you eat, if you want to lose weight. The whole-grain version of cereals, for instance, doesn’t have a relevant difference of energy value when compared to refined ones.
2. Carbs are fattening
Carbohydrates (like bread, pasta, potatoes or rice) are part of a balanced diet. But choosing the right types and the right amount is the key to success when it comes to weight loss.
In fact, carbs-rich foods give your body energy, vitamins like iron, calcium and B vitamins and fibre to support your digestion and help you feel fuller for longer.
Choosing high fibre starchy carbs, like wholegrain bread or pasta, and avoiding added sugars will help a lot in this process. Also, limit high-fat additions, like butter or fatty cheese on your slice of bread or pasta. This can add a lot of calories to your meals. (2)
3. Intense exercise is the only way to lose weight
The most effective way to lose weight is to eat less calories than you expend. Exercise can support weight loss because it increases the expenditure. But still, in the end, the most important is to achieve a negative calorific balance.
Adults should get at least 150 minutes of moderate intensity activity every week, like walking and cycling. Or 75 minutes of intense activity every week, like playing sports such as football. (1)
Intense exercise isn’t suitable for everyone. If you have a medical condition, you must check the types of activities and the intensity that’s safe for you.
One of the most important things is that you like the type of exercise you’re doing. Is the easiest way to be consistent and have long-term results.
Also, regular exercise is good for your mental health. It can improve your mood; make you feel more energised and help you sleep better. (3)
4. You must do restricted diets to lose weight
Some diets are hard to stick to because they’re too restrictive and make you eat a lot less calories than the recommended daily calorie intake for adults.
Also, the limited foods they allow can leave you lacking essential nutrients and feeling tired. In fact, they usually restrict whole food groups, and this can make you crave foods high in fat and sugar later.
In this way, too restricted diets are not a safe way to lose weight. It’s important to schedule a nutritional appointment with a registered dietitian to check your nutritional needs and the best dietary pattern that suits those needs. (2)
5. You have to eat every 2-3 hours
Some people believe that having more frequent meals will help them lose weight, per se. This is not true, if the total number of calories ingested at the end of the day is higher.
In fact, some studies suggest that meal size and frequency have no effect on fat burning or body weight. (4)
The most important thing is to be sure to choose healthy and nutritious foods during all day and eating healthy snacks in between meals, when you’re hungry, like fruit, low fat yogurts or protein bars / protein balls, when the break is bigger or you will exercise in between.
6. Slimming pills and teas are always safe and effective for weight loss
Many weight loss products, including teas and supplements, available to buy can contain ingredients that can be harmful to your health and are not suitable for everyone. Besides, not all are truthfully effective in promoting weight loss.
As we said before, the most effective way to lose excess weight is to reduce the number of calories you eat and drink, be more physically active and have a personalized dietary approach adapted to your needs. (2)
7. ‘Low fat’ foods are a healthy and important option for weight loss
An adjusted amount of fat, mainly unsaturated fat, as part of a balanced diet is good for you. This kind of fats are important for cognitive and cardiovascular health and promote also a better absorption of liposoluble vitamins.
In this way, lower fat foods might not be better for you. Sometimes, the fat will be replaced with more sugar or salt to make it taste like the original product. This might not make the lower fat option healthier.
Even if your food’s packaging says it’s lower fat, it’s important to check its nutrition label and the amount of ‘saturated fat’ (unhealthy fat) per serving on the label. (2)
8. Drinking water helps you lose weight
Water doesn’t make you lose or gain weight. But drinking water and staying hydrated is part of a balanced diet and can support your weight loss, because sometimes, when you feel hungry, you might actually be thirsty. If you’re tempted to eat, try drinking a glass of water first.
Water doesn’t have any calories so it’s a healthier option than sugary or caffeinated drinks. (2)
9. Eating after 6pm will make you gain weight
Gaining weight isn’t caused by the time you eat. If you don’t eat more than your recommended daily intake of calories, eating late won’t impact significantly your weight gain.
However, eating dinner earlier can have some advantages like a lightly improved metabolic function, better digestion of the meal and it might also help you sleep better. (5)
10. A no gluten ingredients diet is good for weight loss
Many people do a gluten-free diet to lose weight. Although the gluten-free diet is the main treatment for celiac disease and can help relieve the symptoms of some conditions related to gluten sensitivity, including mild symptoms such as abdominal bloating, the truth is that there is currently no consistent evidence that the gluten-free diet brings more general benefits to overall health or promotes weight loss.
In fact, for individuals who do not have celiac disease or gluten sensitivity, there is no need to restrict gluten consumption. This is because a balanced diet includes, as we saw before, the consumption of unprocessed whole grains, namely whole bread and oats, not only as a source of energy and carbohydrates, but also of fiber, vitamins and minerals, nutrients that have a significant impact on health.
It should also be noted that the traditional gluten-free alternatives of bread, cookies and cereals tend to be highly processed foods, in most cases with a high fat and/or sugar content, food additives and practically devoid of nutrients, which has a negative impact on the quality of the day's eating. (6)
Bibliography:
- World Health Organization. (n.d.). Obesity and overweight. World Health Organization. https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight
- Dieting myths. British Heart Foundation. (2021). https://www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating/dieting-myths
- Chekroud SR, Gueorguieva R, Zheutlin AB, Paulus M, Krumholz HM, Krystal JH, et al. Association between physical exercise and mental health in 1.2 million individuals in the USA between 2011 and 2015: a cross-sectional study. Lancet Psychiatry. (2018) 5:739–46. doi: 10.1016/S2215-0366(18)30227-X.
- Blazey P, Habibi A, Hassen N, Friedman D, Khan KM, Ardern CL. The effects of eating frequency on changes in body composition and cardiometabolic health in adults: a systematic review with meta-analysis of randomized trials. Int J Behav Nutr Phys Act. 2023 Nov 14;20(1):133. doi: 10.1186/s12966-023-01532-z. PMID: 37964316; PMCID: PMC10647044.
- Liu HY, Eso AA, Cook N, O'Neill HM, Albarqouni L. Meal Timing and Anthropometric and Metabolic Outcomes: A Systematic Review and Meta-Analysis. JAMA Netw Open. 2024 Nov 4;7(11):e2442163. doi: 10.1001/jamanetworkopen.2024.42163. PMID: 39485353; PMCID: PMC11530941.
- Niland B, Cash BD. Health Benefits and Adverse Effects of a Gluten-Free Diet in Non-Celiac Disease Patients. Gastroenterol Hepatol (N Y). 2018 Feb;14(2):82-91. PMID: 29606920; PMCID: PMC5866307.
Author:
Rita Lima (CP.3003N)