The Biggest Weight Loss Myths Debunked by a Dietitian: Avoid These Common Mistakes If You Want to Lose Weight for Summer, Including the “Light” Lunch That’s Sabotaging Your Diet

Bread will make you gain weight, sushi is always a healthier option, and carbs are your worst enemy – these are just some of the biggest misconceptions about weight loss.

But these supposed “truths” couldn’t be further from the truth, according to accredited dietitian Kirby Sorenson.

Here, he tackles the top 10 weight loss myths that could be holding you back and explains why these ideas could actually be sabotaging your path to better health and fitness.

1. Apple cider vinegar helps you lose weight

Forget what you’ve heard: Apple cider vinegar won’t magically melt off the pounds, detoxify your body, or balance your pH levels.

However, there is evidence that it can help improve the body’s blood glucose response after a carbohydrate-rich meal, making it a useful tool for controlling blood sugar levels.

2. Sweet potatoes are healthier than other potatoes

Many people believe that sweet potatoes are healthier than white potatoes, but this is not entirely true. From a macronutrient standpoint, sweet potatoes and white potatoes are quite similar.

While white potatoes have a slightly higher glycemic index (GI), the difference is minimal and does not have a significant impact.

In terms of micronutrients, sweet potatoes have more vitamin A and vitamin C, while white potatoes are richer in potassium and iron.

Both options offer unique benefits, so you don’t have to choose one over the other.

3. Sushi is a healthy and balanced meal

Sushi is a popular choice for a “healthy” meal, but it’s not always as balanced as it seems.

Many sushi rolls are predominantly rice, with only small amounts of vegetables and protein, making them primarily a carbohydrate source with limited fiber, protein and healthy fats, key components of a balanced meal.

For a more nutritious alternative, try sashimi with edamame or Vietnamese rolls.

Vietnamese rolls offer a good amount of fiber from fresh vegetables and often come with a generous serving of lean protein, making them a more balanced option than typical Australian sushi rolls.

4. Carbs are “bad” and the reason you are gaining weight

‘I need to cut down on carbs’, ‘Carbs are the enemy’, ‘I’m going to cut down on carbs’.

These are phrases Kirby hears a lot as a weight loss dietitian, especially from people seeking their health..

But the reality is that carbohydrates play a crucial role in a healthy and balanced diet.

Carbohydrates, along with protein and fat, are an essential macronutrient that the body needs for energy. For most healthy people, carbohydrates should make up between 45 and 65 percent of daily caloric intake.

Carbs are so important that eliminating them simply is not a sustainable approach. Instead, try to focus on choosing healthier carbohydrates instead of less nutritious options.

When deciding what carbs to eat, it’s key to know the difference between simple and complex carbs. Here’s a breakdown:

Simple carbohydrates (think sugar, candy, soda, and foods made with white flour) have a basic structure, usually one or two sugar molecules, so they are quickly digested and absorbed, causing rapid increased blood sugar.

These quick bursts of energy often cause blood sugar spikes and crashes, which can leave you feeling tired or hungry shortly after eating.

In contrast, complex carbohydrates comprise longer chains of sugar molecules, which take longer to break down, resulting in a slower release of sugar into the bloodstream.

Examples include vegetables, legumes (beans, lentils, chickpeas, etc.), whole grains (brown rice, oats), and other high-fiber foods. These not only keep you fuller for longer, but they are also full of vitamins and minerals.

Remember: Cutting out carbs completely can leave you feeling tired or low on energy, which can often lead to overeating or snacking later in the day.

5. Eating bread makes you gain weight

No, bread alone does not make you gain weight.

No food is inherently linked to weight gain. Weight gain occurs when you are in a calorie surplus, meaning you consume more calories than your body burns.

If you eat enough bread to exceed your calorie needs, then yes, you may gain weight. But you can also enjoy bread and still lose weight, as long as you’re in a calorie deficit.

6. Snacking can derail weight loss

This is not necessarily true. In fact, snacks can help people lose weight if they help satisfy a person’s hunger while they wait for their next meal. Avoiding snacks when you’re really hungry can lead to binge eating, poor food choices, or excessive portion sizes at meals.

Of course, snacking can negatively impact weight loss goals, especially when done mindlessly or when the choices are primarily unhealthy.

But if you opt for high-fiber, high-protein snacks and only eat them when you’re really hungry, you’ll be fine.

The key is to ask yourself before snacking: Do I really want this because I need it or am I just feeling bored?

7. Healthy foods are always expensive

No, healthy foods are not always the most expensive option. Planning meals ahead of time and creating a weekly shopping list can help you make healthier choices on a modest budget..

Here are some ideas on how to make healthier foods more affordable:

• Choose seasonal fruits and vegetables
• Buy frozen or canned foods, including fruits, vegetables, legumes, and canned tuna or salmon. These products are just as nutritious as fresh, but be sure to read the ingredient list to make sure they don’t contain added sugar or salt.
• Compare prices (check price per kg) and look for offers and discounts
• Buying in bulk is usually cheaper than buying individual portions. This is especially true for products like rice, pasta, oats, nuts and seeds.
• Avoid shopping when you are hungry to reduce impulse purchases
• Choose private label options. These items typically have similar nutritional content to brand-name options and can be half or even a quarter of the price.
• Look at other supermarkets besides Coles and Woolworths. Shopping at a budget chain like Aldi can shave a significant amount off your weekly grocery bill and still buy the same items.

Another point: Some expensive products that are marketed as healthy foods are actually not that essential to a healthy diet. You could easily eat a balanced diet without half the products that populate your local supermarket’s “healthy eating” list.

8. Fruit contains too much sugar.

Mistaken. Fruit is incredibly nutritious and packed with essential vitamins and minerals and plenty of fiber.

The natural sugars in fruit provide a healthy source of energy and are very different from the processed sugars found in candy, chocolate bars and cakes.

9. Small, frequent meals throughout the day will “speed up” your metabolism

Meal frequency does not significantly affect your basal metabolic rate or overall caloric expenditure if your total calorie intake remains the same.

For better metabolic health, focus on avoiding constant caloric deficits, getting enough sleep, and incorporating weight lifting into your routine.

10. Fats should be avoided

Fats are essential for health and should not be avoided. The body needs a minimum amount of dietary fat (about 0.5 g per kilogram of body weight, or about 20 percent of daily caloric intake) to support various vital processes.

Healthy fats help prevent coronary heart disease, help in the production of hormones and allow the absorption of fat-soluble vitamins (A, D, E, K). They also play crucial roles in cellular health, immune function, nerve transmission, brain health, and inflammation control.

It is important to understand that not all fats are the same. Only polyunsaturated fats (omega-3 and omega-6) are essential and should make up about 10 percent of your daily energy intake. Other fats include monounsaturated fats (beneficial but not essential, as the body can produce them) and saturated fats (which should be limited to less than 10 percent of daily energy intake).

Sources of polyunsaturated fats include fatty fish (salmon, mackerel, sardines, trout, tuna); nuts and seeds; vegetable and vegetable oils; and some meat and eggs.

Monounsaturated fats, which can support cholesterol levels and overall cardiovascular health, can be found in foods such as olive oil, avocados, nuts, seeds, and olives.

Saturated fats, the kind that should only be consumed in moderation, are found in processed meat, dairy, palm oil, fried foods, and sweets.