Nutrition Myths Debunked: These Facts Can Help You Take Control of Weight Loss

In this article:

• Learn the truth about common nutrition myths to empower yourself to manage weight.
• Find out why willpower isn't to blame for lack of weight loss.
• Discover why it’s okay to eat after 8:00 p.m. in many cases, and whether you have to have breakfast.
• Special versions of foods, like “gluten-free” and “fat-free” versions, aren’t necessarily better for you. 
• Get a handle on when restaurant meals may be better choices than eating at home, and find out why sports nutrition may not be necessary for most people. 
• Lark is available 24/7 to give you truths, not myths, so you can make lifestyle changes to reach health and weight loss goals. 

Is it willpower that’s blocking you from reaching weight loss goals? Do you have to stop eating after 8:00 p.m.? Is it worth paying more for gluten-free products? 

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It’s common to spring clean your home and garden, but have you considered airing out your mental cupboards? Nutrition beliefs that aren’t true can lead you to make poor decisions that affect health and weight loss. Keep reading to learn the facts behind popular myths, and how you can use that information to spur weight loss and healthy eating. 

Myth 1. If you’re not losing weight, it’s because you don’t have enough willpower

Fact: Willpower, or motivation, is only a small factor in weight loss. Your ability also impact behaviors that affect weight loss, and they can be easier to control or manage than willpower. 

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The greater your ability to perform the behavior, the less motivation or willpower you need to perform the behavior. That’s the basic principle of the Fogg Behavior Model. For example, if the desired behavior is eating fruit instead of ice cream after lunch, your ability is low if you don’t have fruit nearby and if you have ice cream nearby. Your motivation must be high if you’re going to choose a fruit; it may mean going to a store to get a piece of fruit instead of reaching for ice cream from the freezer. 

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In contrast, you can increase your ability by not having ice cream nearby, and by having a fresh fruit salad on the table. Even if you’re not feeling very motivated or your willpower isn’t that high, there’s a good chance you’ll eat the fruit because it’s easier.

Myth 2. Eating after 8:00 PM leads to weight gain.

Fact: Total daily calorie intake and food quality determines weight loss or gain. What time you eat isn’t as important. These are some reasons people associate late-night eating with weight gain.

• Late-night snacking often happens due to boredom, stress, or habit, and not due to hunger. In other words, your body doesn’t need those calories. Eating excess calories causes weight gain, even if the calories are coming from nutrient-dense foods.
• Eating late at night often involves low-nutrient, high-calorie foods. Ice cream, tacos, and chips may be common. Eating these foods frequently can lead to weight gain, regardless of what time you consume them.

If you do eat late at night, remember to account for it in your daily totals. Plan ahead so you opt for nutrient-dense foods instead of processed snack foods or sweets, and exercise portion control.

Myth 3. Restaurant meals are less healthy than home-cooked ones.

Fact: Restaurant meals can be more or less healthy than home-cooked meals. It depends what you order at a restaurant or what you prepare at home! For example, if you order salmon with a side of steamed broccoli and fresh fruit, that may be more nutritious than if you were in a rush at home and heated up a frozen dinner with fish sticks and a side of mac and cheese. Restaurants can offer a greater variety of vegetables than you might consider making at home. 

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Still, compared to people who eat foods prepared at home more often, people who consume more foods away from home tend to have higher consumption of sodium and lower consumption of dairy products, green vegetables, and fruit, according to research in the journal Nutrients. When eating out, it’s especially important to watch portion sizes, since restaurant portions can be oversized. In addition, look for lean proteins with heavy sauces, and try vegetables instead of starchy carbs like rice, pasta, and potatoes for sides. 

Myth 4. Gluten-free and dairy-free alternatives are always healthier. 

Fact: Gluten-free and dairy-free alternatives are essential for people who need them. For example, you need to avoid gluten if you’re gluten intolerant or you have celiac disease. You need to avoid dairy products if you’re allergic to them. If you have lactose intolerance, you need to limit or avoid lactose, which is the natural sugar in milk. 

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If you don’t have a medical need to avoid gluten or dairy, avoiding them isn’t necessarily healthier. Consider these facts. 

• Choosing “gluten-free” foods may steer you away from whole-grain foods like whole-wheat bread and shredded wheat. Instead, you may be more likely to have refined products like refined corn or rice-based cereal.
• Milk and milk-based products like yogurt and cheese are sources of protein and bone-building calcium. Dairy-free alternatives like almond milk and cheese and oat milk may be fortified with calcium, but they’re often low in protein.
• You may be able to have a small amount of certain dairy products even if you have lactose intolerance. Greek yogurt and cheese are lower in lactose, for example, than milk and regular yogurt.

Look for gluten-free or dairy-free products if you need them. Otherwise, it may be more beneficial to check for other characteristics, like being whole-grain, high in calcium, or a good source of protein.

5. Calories don’t matter if you eat clean.

Fact: Both quantity (calories or energy) and quality (nutritional value) matter when it comes to weight loss and health. Energy balance or calorie balance is crucial for weight control. Too many calories consumed leads to weight gain, while reducing calories to create a calorie deficit causes weight loss. 

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Here’s how food quality affects weight control.

• Nutritious foods may be higher in fiber, protein, and healthy fats. These are filling nutrients, so eating foods with these nutrients can help you eat less.
• Processed foods that aren’t considered “clean” may be high in calories from saturated fat, sugars, and starches. It’s easy to overeat calories when you consume these foods because they’re not very filling. 
• Highly processed foods are often high in sodium, sugar, and unhealthy fats. They’re more likely to spike blood sugar, and they can leave you feeling hungry sooner compared to when you eat clean.

When you can, limit ultra-processed foods like fast foods, packaged snack foods, and frozen and boxed packaged meals. Look for fresh fruits and vegetables, lean proteins like fish and low-fat dairy products, whole grains, and unsaturated fats from avocados, olive oil, and nuts.

6. High-cholesterol foods are unhealthy.

Fact: We tend to think of high-cholesterol foods as driving up blood cholesterol levels, but that’s not the whole story. It turns out that for most people, saturated fat consumption is more harmful than cholesterol consumption when it comes to cholesterol levels and heart health. 

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Eggs are famous for their high cholesterol content, but they’re a source of nearly every essential vitamin and mineral. Most people can safely have 4-7 whole eggs or egg yolks per week; egg whites are cholesterol-free. Shrimp is another example of a high-cholesterol, but nutritious, food. Shrimp is high in protein and low in calories. 

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You’re best off talking to your healthcare provider about how much cholesterol you should limit yourself to, and how many eggs per week it’s okay for you to have. Additionally, look for foods low in saturated fat to keep cholesterol levels lower in your body. 

Myth 7: You need to change your diet when you start exercising. 

Fact: Most people meeting physical activity guidelines don’t need to worry about sports nutrition. If you’re staying hydrated, getting a good source of protein at each meal and snack, and eating a varied and nutritious diet, you’re probably doing okay.

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If you are an elite athlete or you're exercising intensely for more than an hour a day - say, training for a marathon or a triathlon - you might need sports drinks or electrolyte supplements to replace those lost in sweat. Additional protein could also be necessary if you’re not getting enough normally.

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When you do start a physical activity program or you increase your levels of physical activity, be sure to talk to your doctor. Also be sure to hydrate. Water before, during, and after workouts can help prevent dehydration and promote muscle recovery. 

Myth 8: Breakfast is the most important meal of the day. 

Fact: It’s individual! Results of research studies have suggested that people who eat breakfast tend to have higher diet quality and less of a chance of obesity. This is more pronounced among people whose breakfasts are high in protein and low in sugar. An article in Advances in Nutrition describes results of various research studies over the years. 

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However, breakfast doesn’t improve health or weight management for everyone. Consider intermittent fasting, for example. Intermittent fasting involves different protocols, such as fasting for several hours per day, and limiting eating to a specific window during the day, or eating more on some days and less on others. 

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Researchers at Harvard School of Public Health list benefits of intermittent fasting for people who follow a protocol of fasting for 16 hours a day. They tend to have lower body weights and blood sugar, and possibly improved blood pressure. 

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The bottom line is that it’s best to eat according to your hunger cues, and to choose controlled portions of nutrient-dense foods. 

Lark Can Help

When you can break through the myths to understand the facts behind them, you’re in a better position to make healthier choices. Lark can help you stay on top of nutrition information and goals. Your Lark coach is available 24/7 for encouragement, nutrition and physical activity coaching, and habit tracking. Lark can help you make healthy choices and establish habits that fit into your lifestyle so you can lose weight and keep it off with or without GLP-1 medications. 

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Click here to see if you may be eligible to join Lark today!

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