Five More Weight Loss Myths Busted

Five More Weight Loss Myths Busted

There are way more than just five weight loss myths. 

Surely there are more than ten too, so who knows how many more of these posts will come in the next months. But for this post, I add five more common weight loss myths that persist. =

MYTH: Low carb is the way to go.  

Meat is okay, but don’t skip fruits and vegetables - which have carbohydrates.

TRUTH: This could be one post all by itself. But I will summarize it here. One, whether you call it Atkins, Paleo, Keto, Low Carb, or whatever new name will come, there are a couple of things that need addressing first. Carbs are in all foods of plant origin – not just grains. I’ve addressed this plenty before. Don’t skip fruits and veggies. And two, the “trick” to low carb and weight loss is water. Carbohydrates have an entourage, and we call it water. For every gram of carbohydrate, there are four grams of water. Where carbs go, water follows—cut carbs = water loss. Add carbs – add water. The super-quick weight loss that people see when they cut carbs is often water loss and water returns when they eat carbs again. So yes, there is weight loss (not fat loss) when people cut carbs, and the weight (again, water, not fat) quickly returns. Not eating carbs (meaning ZERO plant foods, ZERO) is not sustainable. 

MYTH: Healthy food tastes like cardboard.  

TRUTH: Okay – I must ask, who has eaten cardboard? I haven’t – but whatever. People think misery and deprivation are a requirement for weight loss. That is not true. Perhaps some whole-grain crackers without salt? I would suppose that tastes like cardboard. But fruits and vegetables? It probably doesn’t taste like cardboard – bananas and avocados don’t. Peanut butter doesn’t taste like cardboard, and neither does salmon. Cheese doesn’t taste like cardboard. What foods are not tasty? Brussels sprouts? Nope – and I’m not too fond of those, not because they taste like cardboard but because they taste bitter (to me). Tofu – perhaps, but isn’t that a texture thing? The bottom line is, cut the BS blaming taste, and no more excuses for not eating well. Likely it would help if you found a different cook or way to cook – it isn’t the food but preparation. And note that healthy food can still lead to weight gain if you overeat it. 

MYTH: Going gluten-free will lead to weight loss. 

Gluten-free eating is not automatic weight loss or a weight loss plan.

TRUTH: I did go into more detail about the reason to go gluten-free in this earlier post – and weight loss was not one of those reasons. So many foods do not have gluten, including fruits, vegetables, meats, nuts, seeds, beans, and grains. So, while there are limits to going gluten-free, weight loss isn’t the reason. And while people suggest that gluten causes inflammation in their body (I am not sure how they can honestly assess that), reducing inflammation leads to weight loss; how? Gluten-free is not a weight loss plan. It never was and probably never will be, considering that many “gluten-free” alternatives to gluten-containing foods may have more calories. Cauliflower pizza crusts aren’t healthier – just different with a different nutrition profile than wheat flour crusts. Not healthier. 

MYTH: Go vegan. 

TRUTH: I have previously posted about whether going vegan is healthier. It can be – when done with forethought. However, this does not always lead to weight loss. If it doesn’t, I still want to ensure that people get enough nutrients. Stopping all animal products cuts back on many food options, leading to less food consumed and fewer calories. What then happens? Weight loss. But it isn’t the vegan aspect that led to the weight loss, but the cutting of calories. Check the reasons for going vegan – it can work and be healthier when adequately planned. And there is nothing wrong with going vegan. There is also nothing wrong with eating fish, chicken, and other meats. It is a personal choice. 

MYTH: If I am exercising, weight loss can happen without changing my diet. 

Exercise is good and important, but exercise alone will not help with weight loss without an eating plan to go with it.

TRUTH: I recently talked to someone who told me she did yoga for a year and didn’t lose any weight. I had not realized people thought yoga (alone) would lead to weight loss. Exercise is significant and essential and goes together with “diet.” I always tell students that diet and exercise are two sides of the same coin, and we cannot have one without the other. Yet I continually have people who tell me that they exercise, exercise, from weights to cardio to yoga and Pilates but don’t see a change in their weight. Well, there are likely changes for the better happening on the inside; exercise is estimated only to be about 20% of the weight loss equation. And we know that exercise enhances weight loss. It has a lot of excellent benefits. However, it isn’t as big as people think regarding calorie burn and weight loss. Considering that running a 5K (3.1 miles) will potentially burn 200-300 calories, the bagel, and banana at the refueling station at the end quickly make up for that. I could go on, but not here. Exercise for your health – but don’t think that alone will lead to weight loss without other considerations. 

There are another five – and let me know what other questions you may have about weight loss.