If you want to lose weight, you can find a lot of information and advice on the internet, from well-intentioned tips to stubborn myths. For people struggling with their weight, it is especially important to make well-informed decisions about their diet. In this blog post, we aim to clear up some common diet-related misunderstandings that are specifically relevant for people who are obese.
It is important to understand that the path to weight loss is not characterised by quick fixes, but by sustainable changes in diet and lifestyle. We would like to debunk some of the most common diet myths here, which could potentially hinder progress.
Myth 1: All calories are equal.
The idea that every calorie is the same is often accompanied by the assumption that it is only the quantity, but not the quality, of food that matters. For people who are overweight, it is particularly important to understand that the origin of the calories is of great importance. Not all foods are equal sources of energy, nutrients and satiety.
Many foods that are rich in nutrients not only provide energy but also essential vitamins and minerals that are vital for the body. By contrast, foods that are high in calories but low in nutrients can lead to malnutrition. Focusing on eating a balanced, nutritious diet can not only help you lose weight, but also ensure that your body gets the nutrients it needs.
So it’s not just the amount of calories that’s important, but also the quality of the food. A balanced diet that is rich in fruit, vegetables, wholegrain products and lean protein can help to keep the body optimally nourished while also supporting the goal of weight loss.
Myth 2: Fat makes you fat.
The idea that consuming fat directly leads to weight gain is a common misconception. Especially for people with obesity, it is important to understand that not all fats are harmful.
Healthy fats, found in foods such as avocados, nuts, seeds and olive oil, are essential for the body. They contribute to the absorption of fat-soluble vitamins, support cell structure and are an important source of energy. A moderate consumption of healthy fats can even help to promote a feeling of satiety, which in the long term can help to regulate overall energy intake.
The source of the fat is important
The key component here is the choice of fat sources. Trans fats and saturated fats, which are often found in processed foods, should be limited, while unsaturated fats, especially omega-3 fatty acids, should be actively incorporated into the diet. A balanced approach to fat intake can thus help to promote good health without necessarily contributing to weight gain.
Myth 3: Skipping meals helps you lose weight.
Many people with weight problems may be tempted to skip meals to reduce their calorie intake. This myth is often based on the assumption that eating less will inevitably lead to weight loss. However, it is important to understand that skipping meals can be counterproductive in the long term.
The body needs regular food intake to maintain its metabolism. When meals are skipped, the body tends to switch to starvation mode, which can cause you to eat more at the next meal. This cycle can lead to an unhealthy relationship with food and a slower metabolism in the long term.
Regularity is important
Instead, it is advisable to eat regular, balanced meals. These should include a combination of lean protein, healthy fats, wholegrain products and plenty of fruit and vegetables. A constant flow of food not only helps to keep blood sugar levels stable, but can also help you to eat in controlled portions and prevent food cravings.
Sustainable weight loss does not require going without meals, but rather consciously choosing nutrient-rich foods and paying attention to your body’s individual needs.
Myth 4: Carbohydrates are the enemy.
Consuming carbohydrates is often seen as problematic, especially when it comes to weight loss. It is important to emphasise that carbohydrates are an essential source of energy for the body and should not be avoided altogether, even by people with obesity.
The key lies in the distinction between simple, refined carbohydrates (as found in sugary snacks and white bread) and complex carbohydrates (found in wholegrain products, vegetables and legumes). Complex carbohydrates contain fiber, which is important for digestion and the feeling of satiety.
More whole grains, less sugar
A balanced diet should contain an adequate amount of complex carbohydrates to ensure a sustainable energy supply. The emphasis should be on whole grains, fruits, vegetables, and legumes, while limiting simple carbohydrates and added sugars.
The right choice of carbohydrate sources can not only help to stabilise energy levels, but also help to ensure that weight loss occurs in a healthy and balanced way. Carbohydrates should be viewed as part of a comprehensive, balanced diet rather than as an enemy in the fight against obesity.
Myth 5: Detox diets eliminate toxins from the body.
Detox diets often have the reputation of cleansing the body of harmful toxins. For people with obesity, it is important to understand that the human body has efficient natural detoxification mechanisms, mainly through the liver and kidneys.
However, detox diets, which are often based on the consumption of juices, smoothies or limited foods, can cause more harm than good. These diets can lead to a deficiency of essential nutrients and affect the metabolism. An abrupt change to such diets can lead to short-term weight loss, but this is often due to a loss of water and not to a breakdown of adipose tissue.
The body detoxifies itself
Instead of short-term detox diets, it is advisable to focus on a long-term, balanced diet that is rich in fruits, vegetables, whole grains and lean proteins. This diet not only supports the body’s natural detoxification processes, but also ensures the absorption of essential nutrients.
A conscious approach to nutrition and avoiding extreme diets are more sustainable ways to promote health and control weight in a more stable way. Detox diets are often not only unnecessary, but can also have potentially negative effects on health.
Myth 6: Eating late at night leads to weight gain.
The body burns calories around the clock, regardless of the time of day. What you eat and how much you eat is more important. The idea that calories eaten in the evening contribute more to weight gain is often based on a misunderstanding.
The idea that eating at night automatically leads to weight gain is widespread. For people with obesity, it is important to understand that it is not just the time of day that you eat, but rather the total calorie intake and the quality of the food you eat.
Here too, moderation is key.
It is advisable to listen to your own hunger and satiety signals and to spread meals evenly throughout the day. A late-night meal is not necessarily harmful as long as it is part of a balanced diet. However, it is important to avoid heavy meals before going to bed, as this can cause discomfort and disrupt your sleep.
The focus should be on choosing high-quality foods overall and keeping an eye on your total calorie intake, rather than focusing exclusively on the time of day you eat. A balanced diet based on individual needs is crucial for long-term weight management.
Myth 7: gluten-free means healthier.
The myth that a gluten-free diet is healthier per se often affects people with and without obesity. For those struggling with obesity, it is important to understand that a gluten-free diet is only necessary if you have a medical diagnosis of coeliac disease or gluten intolerance.
Gluten is a protein found in wheat, barley and rye. For those who do not suffer from coeliac disease, avoiding gluten is not only unnecessary, but can also lead to a deficiency of important nutrients. Many gluten-free products on the market often contain more fat and sugar to improve the taste.
Gluten-free does not automatically mean healthier.
Instead, people who are overweight should focus on maintaining a balanced diet with a variety of whole grains, fruits, vegetables, lean proteins and healthy fats. If you have concerns about gluten, it is advisable to discuss this with a healthcare professional and make an informed decision.
It is important to emphasise that ‘gluten-free’ does not automatically mean ‘healthier’. A balanced diet that meets your individual needs is the key to sustainable weight loss and to promoting good health.
Myth 8: All protein supplements are safe and effective.
Assuming that all protein supplements are equally safe and effective can lead to misjudgements, especially for people with obesity who may be watching protein intake as part of their diet.
While protein supplements can be useful for increasing protein levels, care should be taken to ensure that they are of high quality and safe. Not all supplements on the market are the same, and some may contain additives or excessive amounts of certain nutrients.
Quality is important
People who are obese should preferably get their protein from natural sources such as lean meat, fish, legumes, nuts and dairy products. When considering protein supplements, it is advisable to talk to a healthcare professional to ensure they meet individual needs.
It is important to note that a balanced diet that includes a variety of foods will usually provide adequate protein. Excessive consumption of protein supplements can lead to unwanted additional calorie intake and should therefore be controlled.
Myth 9: Eating small, frequent meals increases your metabolism.
The idea that eating smaller, more frequent meals speeds up your metabolism is widespread. For people who are obese, it is important to understand that the frequency of meals is not the deciding factor for a faster metabolism.
Metabolism is primarily influenced by the total amount of food consumed and physical activity. While eating regular meals can help to stabilise blood sugar levels and prevent cravings, the number of meals itself has no significant effect on metabolic rate.
Avoid snacking
People with obesity should focus on choosing meals that contain a balanced combination of proteins, healthy fats, whole grains and fruits or vegetables. Listening to your body’s natural hunger and satiety signals and avoiding excessive snacking are also important aspects of a balanced diet.
Food quality and total calorie intake are crucial to promoting a healthy weight and an effective metabolism, regardless of meal frequency.
Myth 10: ‘Light’ or ‘diet’ labelled foods are always healthier.
The assumption that foods with labels such as ‘light’ or ‘diet’ are automatically healthier can be misleading and particularly affects people with obesity. These products may indeed contain less fat or sugar, but they are not necessarily the healthier choice.
Often, fats or sugars are replaced by artificial additives in ‘light’ products to improve the taste. This can lead to an increased intake of processed ingredients. Furthermore, people may be tempted to consume larger portions because they believe that they are ‘healthy’ options.
There are many additives in ‘light’ products.
For people with obesity, it is crucial to read food labels carefully and to focus on a balanced diet of fresh, unprocessed foods. This includes a variety of fruits, vegetables, whole grains, lean proteins and healthy fats.
Conscious consumption of ‘light’ products can be part of a healthy diet, but they should not be the main source of nutrients. The emphasis is on a balanced diet that meets individual needs, rather than on pre-packaged products labelled as ‘diet’.
Myth 11: Cardio is the only effective exercise for weight loss.
The belief that only aerobic exercise is necessary for weight loss affects many people, including those who are obese. While cardio training offers important health benefits, a combination of aerobic exercise and strength training is more effective for weight loss and maintaining muscle mass.
Strength training helps to maintain or build muscle mass, which in turn increases your basal metabolic rate and helps you to burn more calories, even at rest. This is particularly relevant because maintaining muscle mass has a positive influence on long-term weight loss.
It’s all about the combination
People who are obese should focus on a varied exercise routine that includes both aerobic exercise, such as running or swimming, and resistance training, such as weight lifting. Individual abilities and needs should be taken into account, and it is advisable to seek professional advice before starting a new training programme.
Combining cardio and strength training not only helps you lose weight, but also improves your overall fitness, physical strength and sense of well-being.
Myth 12: You can reduce fat through targeted exercise.
The idea that targeted exercises can reduce fat in certain parts of the body is a common misconception. People who are obese should understand that fat tissue is not reduced selectively through specific exercises.
Targeted exercises can strengthen and shape certain muscle groups, but they do not necessarily lead to a reduction in fat tissue at that location. Body fat is more likely to be reduced through a combination of a calorie-conscious diet, general physical activity and a healthy lifestyle.
You can’t lose fat through targeted training.
It is important to have a balanced approach to exercise that includes both aerobic exercise and strength training. This combination not only aids weight loss, but also promotes whole-body health.
A whole-body approach that includes nutrition, cardio exercise and strength training is crucial for effective and sustainable weight loss.
Being aware of these misunderstandings can contribute to a more informed and sustainable approach to nutrition and general health. Always consult health professionals or nutrition experts for personalised advice.
