Navigating the world of health and wellness can be tricky, especially with so much conflicting information about nutrition. With countless diet trends and so-called “quick fixes” being advertised every day, it’s easy to get confused by misinformation. As a nutritionist, life coach and personal trainer, my goal is to help you build sustainable habits that support long-term health and well-being. Today, let’s clear up some common nutrition myths that might be holding you back from achieving your health goals:
1. “Carbs make you gain weight”
One of the longest-standing myths in the nutrition world is that carbohydrates are inherently fattening. This simply isn’t true. Carbohydrates, like proteins and fats, are essential macronutrients that your body needs to function properly. The real culprit behind weight gain is consuming more calories than your body burns over time, not carbs themselves. Carbohydrates provide your body with the energy it needs for daily activities and workouts. Some carbohydrate sources such as wholegrains and various root vegetables are actually great tools for weight loss due to their high fibre and water content, which helps keep you fuller for longer on fewer calories. In addition, they are nutrient rich, making them a key part of any healthy sustainable diet.
Instead of avoiding carbs, focus on the quality of the carbs you consume. When you manage your portion sizes and maintain a calorie deficit, carbs won’t be the reason you struggle with weight loss.
2. “Sugar is more addictive than drugs”
You’ve probably heard claims that sugar is as addictive as drugs like cocaine or heroin. While it’s true that sugar is highly palatable and can be easy to overconsume, it’s not accurate to compare it to substance addiction. Sugar doesn’t trigger the same physical dependencies as drugs do. In fact, labelling sugar as “addictive” can create unnecessary anxiety around eating.
The important thing is understanding that sugar is just one part of your overall diet. By including sugar in moderation and balancing it with nutrient-dense foods, you can enjoy a wide range of flavours without falling into restrictive eating patterns. Demonising sugar can lead to unhealthy relationships with food. The key is balance, not elimination.
3. “Calorie deficits don’t work for fat loss”
This myth persists because many people associate calorie deficits with harsh, restrictive diets that leave them feeling deprived. In reality, a calorie deficit doesn’t mean starving yourself – it’s simply about consuming fewer calories than your body uses in a day. Fat loss occurs when your body burns stored fat for energy, which can only happen when you maintain a consistent calorie deficit.
By creating an eating and drinking plan that works for your unique lifestyle and preferences, you can achieve sustainable fat loss without relying on extreme or prescriptive diets. Rather than jumping from one restrictive plan to another, focus on building habits that you enjoy and can maintain long term.
4. “Aspartame causes cancer”
You may have come across sensational headlines linking aspartame, an artificial sweetener, to cancer. However, numerous studies have shown that there is no credible scientific evidence to support this claim. Regulatory agencies like the UK Food Standards Agency (FSA) and European Food Safety Authority (EFSA) have deemed aspartame safe for human consumption within recommended limits.
The fear surrounding aspartame often stems from misunderstanding or distrust of processed ingredients. But when consumed in moderation, artificial sweeteners like aspartame can be a safe way to enjoy sweetness without the added calories of sugar. As with all things, moderation is key.
5. “Protein damages your kidneys”
High protein diets are often linked with concerns about kidney damage, but this claim simply isn’t true. Protein is essential for muscle repair, immune function and overall health. It’s also a great tool for weight loss since it’s incredibly filling and contains only 4 calories per gram. For those engaging in regular exercise or strength training, protein becomes even more crucial for supporting muscle recovery and growth.
The idea that protein damages kidneys isn’t supported by sufficient scientific evidence. For individuals without pre-existing renal health conditions, a high-protein diet can safely be part of a balanced nutrition plan.
6. “You need to manipulate your hormones to lose weight”
A common misconception is that manipulating your hormones, whether through specific diets, supplements or lifestyle hacks can significantly boost weight loss. In reality, hormones are incredibly complex and while they regulate processes like metabolism and hunger, directly controlling them for fat loss is largely pseudoscience.
The key to sustainable weight loss is achieving a calorie deficit – consuming fewer calories than you burn. Diets or products that claim to “balance hormones” often exaggerate their effects. Genuine hormone imbalances should be addressed by medical professionals such as endocrinologists. For most people, focusing on maintaining a healthy weight through balanced nutrition, regular exercise, stress reduction and adequate sleep, for example, will naturally support your body’s hormone regulation without needing to manipulate them directly.
7. “Intermittent fasting is better for fat loss than regular caloric restriction”
Intermittent fasting (IF) has gained popularity as a weight loss strategy, but when it comes to fat loss, the primary factor is not when you eat but how many calories you consume. While some people find success with intermittent fasting because it helps control calorie intake, the truth is that the timing of your meals doesn’t matter as much as creating a calorie deficit.
If intermittent fasting fits your lifestyle and helps you stick to your nutritional goals, that’s great! But it’s not a magic bullet for fat loss. A more personalised approach that focuses on balanced meals, portion control and exercise will offer sustainable results over time.
Building Sustainable Health Habits
As a certified nutritionist, life coach and personal trainer, I specialise in helping clients who have “tried everything” finally get a handle on their health and weight. What makes my approach different is my focus on sustainability. I don’t advocate for quick fixes or drastic diets that only provide short-term results. Instead, I work with my clients to develop healthy habits that fit into their lifestyle and last long after they’ve reached their goals.
If you’ve been feeling frustrated or stuck in your health journey, it might be time to take a new approach. Let’s break free from these outdated myths and build a nutrition and fitness plan tailored specifically to you. With my support, you’ll learn how to fuel your body, exercise effectively and cultivate a mindset that sets you up for long-term success.
Ready to get started? Schedule a Free 30-Minute Discovery Call and let’s create a personalised program that works for your unique needs. Together, we’ll move beyond the noise and focus on what truly works for your health.
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