Weight-loss nutrition myths debunked

Weight-loss is a common goal for many people, and the internet is flooded with information on what to eat and what to avoid in order to shed those extra pounds. However, not all the nutrition advice you come across is accurate.


In this article, we will debunk some of the most persistent weight loss nutrition myths and provide evidence-based insights to help you make informed choices on your journey to a healthier you.

Myth 1: Carbs make you fat

One of the most pervasive myths is that carbohydrates are the enemy when it comes to weight loss. In reality, not all carbs are created equal. Whole grains, fruits, vegetables, and legumes are rich in complex carbohydrates that provide essential nutrients, fibre, and sustained energy. These should be part of a balanced diet. The key is to avoid excessive consumption of simple carbs like sugary snacks and white bread, which can lead to weight gain when consumed in excess.

Myth 2: Skipping meals helps you lose weight

Skipping meals is a common misconception among those looking to lose weight. In reality, skipping meals can often lead to overeating later in the day. When you skip meals, you're more likely to experience intense hunger, leading to unhealthy food choices and excessive calorie intake. It's better to eat regular, well-balanced meals and snacks throughout the day to maintain stable blood sugar levels and control hunger.

Myth 3: Eating after 6PM causes weight gain

The idea that eating after a specific time of day contributes to weight gain is a myth. Weight gain occurs when you consistently consume more calories than your body burns. The timing of your meals is less important than the quality and quantity of the food you eat. It's perfectly fine to have a healthy, well-portioned meal or snack in the evening if it fits within your daily calorie goals.

Myth 4: Detox diets cleanse your body

Detox diets, often based on the consumption of juices, teas, or extreme calorie restriction, claim to rid the body of toxins and promote weight loss. However, there is little scientific evidence to support these claims. The human body has its natural detoxification mechanisms, primarily carried out by the liver and kidneys. Rather than extreme detox diets, focus on maintaining a balanced diet that supports your body's natural detox processes.

Myth 6: All calories are created equal

While the concept of "calories in, calories out" is fundamental to weight management, it's an oversimplification to suggest that all calories are equal. The source of those calories matters. Whole, nutrient-dense foods provide essential vitamins, minerals, and fibre, which support overall health. On the other hand, consuming empty calories from sugary beverages and highly processed foods can lead to weight gain and health issues.

And there you have the top myths debunked! In essence, weight loss should be about adopting a healthier lifestyle rather than chasing fad diets or misconceptions.  

Now that we've debunked these common weight loss nutrition myths, it's time to take action and achieve your health and fitness goals. If you want to make informed choices, embrace a balanced and sustainable approach to weight loss, and prioritise your long-term well-being, then don't hesitate to reach out for a  free discovery call where we can discuss what your goal is and how I can help you get to where you want to be.

The views expressed in this article are those of the author. All articles published on Nutritionist Resource are reviewed by our editorial team.

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London SW14 & E18
Written by Rania Salman, Registered Dietitian, PgDip (Merit), BSc (Honours), MBDA
London SW14 & E18

Rania Salman is a trained dietitian who uses an evidence-based approach to support you in reaching your goals. Her areas of expertise include Fertility, PCOS, weight loss/gain in addition to general health and well-being. She has worked in some of the most well-known NHS trusts, in addition to working for the private sector.

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