December 25, 2016

6 Worst Myths You’ve Ever Heard About Weight Loss

Our dietitians separate fact from fiction

Lone carrot on a plate.

Are you trying to lose weight but not getting anywhere? It may be because you’re buying into common misconceptions about weight loss. Here, six dietitians weigh in on the worst myths about weight loss and the truth behind them:

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

Myth 1: The only way to lose weight is to avoid carbs.

Fact: You can’t ditch carbohydrates if you hope to eat a healthy diet. The 2015 Dietary Guidelines for Americans recommend three eating patterns: the healthy U.S. style, the healthy Mediterranean style and the healthy vegetarian style.

“Carbohydrate-rich foods, such as vegetables (including beans and peas), fruits and whole grains, are the foundation of each of these healthy eating patterns,” notes Andrea Dunn, RD, LD, CDE. “And remember that fiber is a carbohydrate. If you avoid carbs, your fiber intake will plummet.”

Myth 2: It doesn’t matter what you eat as long as you count calories.

Fact: What you eat does matter. Counting calories encourages you to obsess about quantity over quality. Eventually, the quality of your diet will suffer, and so will your health, says Kristin Kirkpatrick, MS, RD, LD.

“The key is to stay within an appropriate range of calories for the amount of fuel you’re burning,” she says. “But you also need to stick to a nutrient-dense diet that won’t make your insulin and blood sugar cry out for help.” Foods that keep blood sugar stable help you feel satisfied and discourage binge-eating.

Myth 3: If you want to lose weight, you’ll have to go hungry.

Fact: You may think that losing weight means skipping meals and snacks, and feeling hungry all day. But that just leads to irritability, frustration and, ultimately, going off your diet and quickly regaining weight.

“The first rule of dieting is: No skipping meals!” says Anna Taylor, MS, RD, LD. “This just makes your body try to hold onto fuel more efficiently by slowing down your metabolism, and often triggers overeating (typically the wrong foods) later in the day.”

Instead, eat a healthy snack or mini-meal every three to four hours during the day, she suggests. Focus on lean protein and produce (1 ounce of nuts, Greek yogurt with berries, carrots with hummus). “If these don’t appeal to you, then you’re not really hungry,” she says. “You’re just craving a treat.”

Advertisement

Keep hunger at bay to set yourself up for long-term success. You’ll be in a better mood, too.

Myth 4: Cutting fat from your diet helps you lose weight.

Fact: Avoiding fat doesn’t lead to weight loss. In fact, it often leads to weight gain. The latest research finds that foods containing healthy fat don’t make you fat — they can actually speed up your metabolism and help you shed pounds.

People who cut fats from their diet tend to replace those calories with added sugar and refined grains. “These hijack your metabolism, drive inflammation, spike insulin and pack on the belly fat,” says Brigid Titgemeier, MS, RDN, LD.

“This leads to a vicious cycle of more sugar cravings and loss of willpower. Your taste buds crave what you feed them, and sugar is extremely addictive.”

Eat healthy fats (avocadoes, extra virgin olive oil, ground flax seeds, hemp seeds, walnuts, wild salmon) to lose weight, feel satisfied after eating and lower your inflammation levels, she advises.

Myth 5: Going gluten-free is the solution to weight loss.

Fact: “I hear this a lot, especially from adolescents,” says Jennifer Willoughby, RD, CSP, LD. “In reality, many commercial gluten-free items are higher in calories and carbs, and can lead to weight gain over time.”

Gluten-free foods are often lower in fiber, too, which leaves you feeling less satisfied and can lead to more overeating.

Advertisement

Gluten-free diets are medically necessary for anyone with celiac disease and can lead to weight loss if done properly, using whole, non-processed foods. “However, they should not be used as a weight-loss strategy,” she says.

Myth 6: Food that tastes good is always bad for you.

Fact: If you think that healthy foods taste bland and that highly processed, sugary and fatty foods taste good, then your taste buds may need a tune-up.

“Many people who believe healthy foods don’t taste good don’t know how to prepare them to enhance their natural flavor,” says Julia Zumpano, RD, LD.

Added sugars, artificial sweeteners and man-made fats can hijack your taste buds. Once you start eating more natural foods, your taste buds come to appreciate the subtle sweetness of berries and the tartness of cherries, cranberries and citrus. You’ll love the way garlic, onions, peppers (hot, mild and sweet), turmeric, ginger and nut- or seed-based oils (peanut, sesame, almond, flaxseed, pumpkin seed) enhance flavor.

Learn how to get the most from these natural flavors when preparing meals, and you’ll give your taste buds the treat they deserve.

Related Articles

vitamin b12 shot in foreground with vials in background
March 5, 2024
Vitamin B12 Injections: What They Can and Can’t Do

If you have low B12 or a true deficiency, these shots can work wonders

Person eating healthy bowl of noodles with fitness items floating around head
January 17, 2024
How To Shed 10 Pounds — For Good!

Actively choose healthy habits not only when it comes to food and nutrition, but also physical activity and your mental health

person in wheelchair lifting weights in gym
December 26, 2023
7 New Year’s Resolutions To Improve Your Heart Health

Resolve to move a little more, drink a little less, eat a little healthier, sleep a little better and destress a lot

close up of green coffee beans
December 14, 2023
Should You Go Green? What To Know About Green Coffee Bean Extract

There’s no evidence to prove this supplement can help with weight loss, and it may come with risks

clock with diet foods and water
November 14, 2023
The 10 Worst Ways To Lose Weight

Trying fad diets and skipping meals won’t do you any favors

Sad thin elderly adult looking out window.
November 7, 2023
Alzheimer’s Disease and Weight Loss: Why It Happens and What Can Be Done

Finding the causes of weight loss is key to treatment

Weight scale with arrow pointing to overweight is shown with sneakers and a water bottle in foreground.
September 10, 2023
Is It Healthy To Be ‘Fat and Fit’?

Having obesity brings long-term health risks no matter your fitness level

plate of cottage cheese, 5 saltine crackers, and a hard boiled egg
September 5, 2023
Drop and Give Me 10 Reasons To Avoid the Military Diet

Extreme calorie restriction isn’t the way to long-term weight loss

Trending Topics

White bowls full of pumpkin seeds, dark chocolate and various kinds of nuts
25 Magnesium-Rich Foods You Should Be Eating

A healthy diet can easily meet your body’s important demands for magnesium

Woman feeling for heart rate in neck on run outside, smartwatch and earbuds
Heart Rate Zones Explained

A super high heart rate means you’re burning more than fat

Spoonful of farro salad with tomato
What To Eat If You’ve Been Diagnosed With Prediabetes

Type 2 diabetes isn’t inevitable with these dietary changes

Ad