Ten Common Weight Loss Myths

In an industry with an abundance of “gurus” and “coaches” who promise to have the be-all and end-all solution to weight loss, it can be hard to wade through it all to find a solution for you. Due to the saturated nature of the weight loss industry, many weight loss myths circulate in the health and fitness community. Below, we will explain ten of these myths and where the truth may lie for each of them.

Myth #1: Counting Calories is the Best Way to Lose Weight

Although counting calories can be helpful in a comprehensive weight loss program, it is not an all-in-one solution. Restricting calories doesn’t take into account all the aspects of food that are required to fuel your body, from protein and carbohydrates to vitamins and minerals. So, while calories are important to an overall health plan, they shouldn’t be the sole metric considered.

Myth #2: Eating Low-Fat Food Causes Weight Loss

A low-fat diet only sometimes results in weight loss. In an eight-year trial involving almost 50,000 women, about half of the participants went on a low-fat diet, while the others did not. The study found that the women on the low-fat plan didn’t lose much weight if any at all. New recommendations actually show that healthy fats from nuts and fish are good for you in moderation, so work those back into your diet if they are lacking.

Myth #3: You Should Never Cheat Your Diet

Many believe that if you stray from your diet at all, you are reversing all of the work you have put into that point. In truth, it’s completely fine to have a “cheat day” occasionally. Overeating now and then isn’t the issue. It’s overeating repetitively day after day that leads to weight gain and other health problems. So, take that occasional cheat day—you deserve it!

Myth # 4: Cleanses are a Good Way to Jump-Start Your Diet

Unless you’ve been exposed to poison, you don’t need a detox to start a diet. Our bodies have a built-in, efficient system for filtering out most harmful substances we ingest. This system comprises the liver and kidneys, which filter our blood and detoxify any chemicals we consume, so juice cleanses aren’t necessary when starting a diet. 

Myth #5: A Diet That Works for One Person Will Always Work for Others

No two bodies are the same, meaning there’s no single best diet for everyone. Your genetics, taste preferences, and schedule can influence the healthy eating plan that works for you. The most beneficial eating plan is a routine you can stick with. 

Myth #6: Egg Whites are Healthier Than Whole Eggs

Many people choose to avoid whole eggs because of their high cholesterol. However, recent studies suggest that cholesterol from our diets doesn’t affect our blood cholesterol levels much. In fact, the yolk of an egg actually has many health benefits, such as protein, healthy fats, and vitamins B12, B2, A, and folate.

Myth #7: Almond Milk is Healthier Than Regular Milk

Dairy alternatives aren’t always better for you. A glass of low-fat milk typically has about 8 grams of protein, while almond milk typically has none. Additionally, most of the vitamins in almond milk are added throughout the production process, which can make it harder for the body to absorb. 

Myth #8: Juices Are a Good Replacement to Meals

Juice typically has some vitamins and sometimes even small amounts of protein; however, getting your nutrients from full vegetables, fruits, and whole grains is much healthier. Juicing also removes most of the fiber from the fruit, which is the key ingredient keeping you full until your next meal. 

Myth #9: Microwaving Food Destroys its Nutrients

Although this is a generally accepted statement, microwaving your food does not rob it of nutrients. While it’s true that nutrients begin to disintegrate when heated, this will happen whether from a microwave, a stove, or an oven. Since microwave-cooking times are typically shorter than oven-cooking times, microwaving something may keep more vitamins in your food than alternative heating methods.

Myth #10: Steer Clear of MSG

MSG, or Monosodium Glutamate, is added to many foods to enhance flavor. While there is a general dislike of MSG, it is actually completely safe to ingest. Many complain that MSG leads to numbness at the base of the neck or general fatigue, but these may be signs of overeating more than anything.

Related: How to Lose Weight and Keep it Off

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