Struggling to shed a pound or two, or even just maintain a healthy weight? It is tough, right? Genetics, hormones, and lifestyle factors all play their part. But what might be holding you back even more are the common nutrition myths floating around. You have probably heard things like, “Wait 30 minutes after eating before you go swimming,” or the classic, “An apple a day keeps the doctor away.”
But are these just old wives’ tales, or is there a kernel of truth to them? That is what we will be looking at today. So, grab a seat and join us as we debunk some of the most persistent nutrition myths to help you stop feeling guilty about things that have nothing to do with your weight-loss journey.
Myth 1: All Processed Foods Are Bad For You
“Processed” has become a dirty word in the wellness world. While ultra-processed foods (like sugary cereals, packaged snacks, and soda) are often high in salt, sugar, and additives, not all processed foods are inherently bad.
So what exactly is meant by processed food? In short, processing simply means that a food has been altered from its original form and that altering can include freezing, drying, canning, or pasteurising.
Examples of minimally processed yet highly nutritious foods include frozen vegetables and fruit (often picked at peak ripeness), tinned beans and lentils (a great source of fibre and plant-based protein), and whole grain breads and cereals (fortified with essential nutrients).
Myth 2: Eating After 7 PM Causes Weight Gain
We can all agree that the belief that your body switches to fat-storing mode after 7 pm is a super popular one. When in reality, weight gain is typically caused by consistently consuming more calories than your body uses.
Fair enough, some of us tend to be physically less active after dinner, but the fact remains that your metabolism simply does not just suddenly shut down when the sun sets.
Having said that, just beware of late-night snacking, as it can be problematic if it leads to mindless binge eating. Remember, what matters more is the quality and quantity of your overall intake, not the clock. If you are genuinely hungry at night, a healthy snack like yoghurt, nuts, or fruit is perfectly fine.
Myth 3: Carbs Make You Fat
In recent years low-carb diets have become all the rage, with carbs often blamed as the root of all weight gain. But let us not forget that carbs are your body’s primary energy source. In fact, the World Health Organisation (WHO) actually recommends that carbohydrates should constitute 50–75% of a person’s total energy intake. And the Institute of Medicine (IOM) suggests that 45–65% of a person’s total daily calories should come from carbohydrates, equating to approximately 225–325 grams per day for a 2,000-calorie diet.
Probably because carbohydrates themselves are not fattening. Overeating is fattening. That means indulging in an excess of any macronutrient, whether carbs, fat, or protein, can lead to weight gain. Full stop.
On top of that, what kind of carbohydrates you are eating also makes all the difference. Refined carbs like white bread, pastries, and sugary drinks can spike blood sugar and leave you feeling hungry again quickly. But complex carbs like those found in whole grains, legumes, fruits, and vegetables, are rich in fibre, help regulate blood sugar, and keep you feeling full.
Myth 4: Fat Should Be Avoided Like The Plague
For decades, dietary fat was demonised. Low fat became cool and synonymous with healthy eating. This resulted in people loading up on processed low-fat snacks with little nutritional value.
So, we are here to remind you that not all fats are bad. You get good fat and bad fat, and the most important takeaway here is that your body NEEDS healthy fat like avocados, nuts and seeds, olive oil, and fatty fish, to absorb vitamins, build cells, and produce hormones.
Plus, dare we even say that healthy fats can actually help keep you satiated and support heart and brain health too? Yes, we dare say!
Myth 5: You Must Eat Breakfast To Boost Metabolism
We have all heard this one! The classic “breakfast is the most important meal of the day” saying, and that skipping it will slow down your metabolism. So, what is the deal, true or not true? Well, yes, while eating breakfast can be beneficial for energy levels and concentration, skipping it will not necessarily harm your metabolism or lead to weight gain. Especially if you are not hungry in the morning. One would almost think that forcing yourself to eat just for the sake of eating is worse.
Then there are those who swear by intermittent fasting, skipping breakfast and eating later in the day, challenging the long-held belief that breakfast is the most important meal. Studies actually show that intermittent fasting can support weight loss, with a systematic review reporting average losses of 7 to 11 pounds over just 10 weeks. However, full disclaimer, before starting intermittent fasting, especially for individuals with underlying health conditions, it is advisable to consult with healthcare professionals as it may lead to nutrient deficiencies if not properly managed.
We guess that what really matters most is the total calorie and nutrient intake throughout the day, not whether or not you eat at 8 am sharp.
Evidence Over Assumptions
It is always important to question blanket statements, trendy advice, and fear-based messaging. As always, a balanced diet is the way to go. This typically includes a mix of foods you enjoy, in portions that satisfy you, with an eye on quality and variety. Rather than fearing specific foods or following rigid rules, aim to build habits that nourish your body and mind over the long term. Next time you hear a nutrition fact that sounds extreme, check the source.
