The biggest weight loss myths debunked by a dietitian: Avoid these common mistakes if you want to get slim for the summer – including the ‘light’ lunch that sabotages your diet

Bread will make you gain weight, sushi is always a healthier option and carbs are your worst enemy – these are just some of the biggest weight loss misconceptions.

But these so-called “truths” couldn’t be further from reality, according to Moshy-certified practicing dietitian Kirby Sorenson.

Here she covers the top 10 weight loss myths that could be holding you back, and explains why these ideas could actually sabotage your journey to better health and fitness.

1. Apple cider vinegar helps you lose weight

Forget what you heard: apple cider vinegar won’t magically melt away pounds, detox your body, or balance your pH levels.

However, there is some evidence that it may help improve your body’s blood glucose response after a high-carb meal, making it a useful tool for controlling blood sugar levels.

2. Sweet potato is healthier than other potatoes

Many people think that sweet potatoes are healthier than white potatoes, but that is not entirely true. From a macronutrient perspective, sweet potatoes and white potatoes are quite similar.

Although white potatoes have a slightly higher glycemic index (GI), the difference is minimal and does not have a significant impact.

In terms of micronutrients, sweet potatoes contain more vitamin A and vitamin C, while white potatoes are richer in potassium and iron.

Both options offer unique benefits, so you don’t have to choose between one and the other.

3. Sushi is a healthy, balanced meal

Sushi is a popular choice for a ‘healthy’ meal, but it’s not always as balanced as it seems.

Many sushi rolls consist primarily of rice, with only small amounts of vegetables and protein, making them primarily a source of carbohydrates with limited fiber, protein and healthy fats – important components of a balanced meal.

Sushi is a popular choice for a ‘healthy’ meal, but it’s not always as balanced as it seems (stock image)

For a more nutritious alternative, try edamame sashimi or Vietnamese rolls.

Vietnamese rolls provide a good amount of fiber from fresh vegetables and often come with a generous helping of lean protein, making them a more balanced choice than typical Australian sushi rolls.

4. Carbs are ‘bad’ and the reason you gain weight

‘I need to cut out carbs’, ‘Carbs are the enemy’, ‘I’m going low carb’.

These are statements that Kirby hears a lot as a dietitian who specializes in weight loss, especially from people on a health kick.

But the reality is that carbohydrates play a crucial role in a healthy, balanced diet.

Carbohydrates, along with proteins and fats, are an essential macronutrient that your body needs for energy. For most healthy people, carbohydrates should make up about 45 to 65 percent of daily calorie intake.

Carbohydrates are so important that cutting them out is not a sustainable approach. Instead, try to focus on choosing healthier carbohydrates over less nutritious options.

When deciding which carbohydrates to eat, it is important to know the difference between simple and complex carbohydrates. Here’s an overview:

Simple carbohydrates – think sugar, candy, soda and foods made with white flour – have a basic structure, usually one or two sugar molecules, and so are quickly digested and absorbed, leading to a quick spike in blood sugar levels.

These quick bursts of energy often lead to highs and lows in blood sugar levels, which can leave you feeling tired or hungry shortly after eating.

Complex carbohydrates, on the other hand, consist of longer chains of sugar molecules, which take longer to break down, resulting in a slower release of sugar into the bloodstream.

Examples include vegetables, legumes (beans, lentils, chickpeas, etc.), whole grains (brown rice, oats) and other fiber-rich foods. These not only keep you full longer, but are also packed with vitamins and minerals.

Remember: Eliminating carbohydrates completely can leave you feeling tired or low on energy, which can often lead to overeating or snacking later in the day.

5. Eating bread makes you gain weight

No, bread alone will not make you gain weight.

No food is inherently linked to weight gain. Weight gain happens when you are in a calorie surplus, meaning you take in more calories than your body burns.

No, bread alone will not make you gain weight. You can enjoy bread and still lose weight, as long as you’re in a calorie deficit (stock image)

If you eat enough bread to exceed your calorie needs, you may indeed gain weight. But you can also enjoy bread and still lose weight, as long as you are in a calorie deficit.

6. Snacking can derail weight loss

This is not necessarily true. Snacking can even help people lose weight if it helps satisfy a person’s hunger while waiting for their next meal. Avoiding snacks when you’re really hungry can lead to binge eating, poor food choices, or overly large portions at meals.

Snacking can obviously have a negative effect on weight loss goals, especially if it’s done thoughtlessly or if the choices are primarily unhealthy.

But if you choose snacks high in fiber and protein and only eat them when you’re really hungry, you’ll be fine.

The key is to ask yourself before snacking: Do I really want this because I need it, or am I just bored?

7. Healthy food is always expensive

No, healthy food is not always the more expensive option. Planning your meals in advance and creating a weekly grocery list can help you make healthier choices on a modest budget.

Here are some ideas to make healthier foods more affordable:

• Choose fruits and vegetables that are in season
• Buying frozen or canned foods, including fruits, vegetables, legumes and canned tuna or salmon. These products are just as nutritious as fresh, but be sure to read the ingredients list to check that they do not contain added sugar and/or salt
• Compare prices (check price per kg) and look out for special offers and discounts
• Buying in bulk can often be cheaper than buying individual portions. This is especially true for products such as rice, pasta, oats, nuts and seeds
• Avoid shopping while hungry to reduce impulse purchases
• Choose private label options. These products often have the same nutritional value as branded products and can cost half or even a quarter of the price
• Look at other supermarkets besides Coles and Woolworths. Shopping at a budget chain like Aldi can save a significant portion of your weekly grocery bill while still buying the same items

Another point: some expensive products marketed as health foods are actually not that essential to a healthy diet. You could easily eat a balanced diet without half the products found in the ‘health foods’ in your local supermarket.

8. Fruit contains too much sugar

Wrong. Fruit is incredibly nutritious and packed with essential vitamins, minerals and plenty of fiber.

The natural sugars in fruit provide a healthy source of energy and are very different from the processed sugars in sweets, chocolate bars and cakes.

Meal frequency will not significantly affect your basal metabolic rate or total calorie expenditure if your total calorie intake remains the same (stock image)

9. Small, frequent meals eaten throughout the day will ‘boost’ your metabolism

Meal frequency will not significantly affect your basal metabolic rate or total calorie expenditure if your total calorie intake remains the same.

For better metabolic health, focus on avoiding constant calorie deficits, getting enough sleep, and incorporating weight lifting into your routine.

10. Fats should be avoided

Fats are essential to health and should not be avoided. The body requires a minimum amount of dietary fat – about 0.5 g per kilogram of body weight, or about 20 percent of daily caloric intake – to support various vital processes.

Healthy fats help prevent coronary heart disease, aid in hormone production and enable the absorption of fat-soluble vitamins (A, D, E, K). They also play a crucial role in cell health, immune function, nerve transmission, brain health and controlling inflammation.

It is important to understand that not all fats are the same. Only polyunsaturated fats (omega-3 and omega-6) are essential, and these should make up about 10 percent of your daily energy intake. Other fats include monounsaturated fats (useful but not essential because the body can produce them) and saturated fats (which should be limited to less than 10 percent of your daily energy intake).

Sources of polyunsaturated fats include fatty fish (salmon, mackerel, sardines, trout, tuna); nuts and seeds; vegetable and vegetable oils; and some meat and eggs.

Monounsaturated fats, which can support cholesterol levels and overall cardiovascular health, are found in foods such as olive oil, avocados, nuts and seeds, and olives.

Saturated fats – the type that should only be consumed in moderation – are found in processed meats, dairy, palm oil, fried foods and sweets.