There are countless weight loss tips circulating, but how many are actually true? Our expert breaks down popular dieting myths and separates fact from fiction.
“Gluten-free,” “low-carb,” and “sugar-free” are often promoted for weight loss and health, but do these trends live up to the hype? Jill Burns, a registered dietitian and patient educator at Sutter Medical Foundation, sets the record straight on some common dieting misconceptions.
Myth: A Gluten-Free Diet is Healthier
Unless you’ve been diagnosed with a gluten sensitivity or intolerance by your doctor, there’s no need to follow a gluten-free diet, says Burns. Many gluten-free products are higher in fat and sugar, which can contribute to weight gain. A gluten-free diet offers no health benefits unless your body specifically requires it, which can be confirmed through testing.
Myth: Carbs Make You Fat
Not all carbs are created equal, explains Burns. “A papaya is a carb, but it’s not the same as a slice of white bread.” The issue lies with refined carbs found in cookies, crackers, and packaged foods made from simple sugars and white flour. The key is to limit these and watch portion sizes. Whole grains, fruits, and vegetables are healthy, natural carbs that should remain part of a balanced diet.
Myth: Sugar-Free Foods Are Better for You
A sugar-free cookie may sound like a healthy choice, but it still contains calories and is a processed carbohydrate because of the flour. It all depends on the type of sugar-free food you choose. Diet sodas, sugar-free cookies, and light syrups may not offer as many health benefits as natural alternatives like fresh fruit. While artificial sweeteners can be included in a healthy diet in moderation, if you prefer to avoid them, focus on reducing regular sugar intake.
Myth: A Fast or Cleanse Will Help Me Lose Weight
The body doesn’t require fasting or “cleansing” to promote weight loss, says Burns. While some people lose weight quickly during a fast, the weight usually returns once regular eating habits resume. Extended periods of restricted nutrients can also negatively impact your energy and health.
Despite these common myths, the real secret to long-term weight loss is to avoid quick fixes and focus on small, sustainable changes. Make lasting adjustments to your diet, control your portions, choose more nutritious foods, and increase your physical activity to achieve lasting results.