Diet and nutrition myths explained

With the overwhelming amount of information available about what, when, and how much we should eat, it can be challenging to distinguish fact from fiction. Here, we explore some of the biggest diet and nutrition myths to help you make informed decisions and feel your best.

1) Breakfast is the most important meal of the day

Arguably, this is one of the most well-known phrases when it comes to our food habits. It stemmed from initial research highlighting that ‘breakfast skippers’ had higher BMIs than ‘breakfast eaters.’ However, this doesn’t mean that missing breakfast caused the higher BMI.¹

There is an assumption that skipping breakfast will negatively affect us or our metabolism, but in reality, very little changes if we don’t eat it. Numerous studies have looked at eating versus skipping breakfast, and no conclusive answer has been found, as multiple other factors are at play when it comes to weight gain or weight loss.

Ultimately, it is a personal choice. There is no evidence to suggest eating or not eating breakfast has inherent advantages or disadvantages. Eating regularly allows for more opportunities throughout the day to give the body the energy and nutrients it needs to function optimally.

However, if you struggle to eat breakfast or are on a specific diet that restricts mealtimes, you can still maintain a healthy, balanced diet without it.

>Read more on how to lose weight well 

2) Spicy food speeds up your metabolism

While it’s not a good idea to rely on foods or drinks to make the difference for you when it comes to weight loss, there is some evidence supporting this claim.

A review paper released in 2016² showed that there was an association between chili consumption and a more active energy metabolism. The review paper explained the pathways contributing to this increase in metabolism and the additional effect of appetite suppression, which could help an individual lose weight.

However, these effects were modest and require further research, as no recommendations about dosages, etc., have been released.

Ultimately, the effects of chilis on energy metabolism are unlikely to produce significant weight loss without a controlled diet and regular exercise programme.

>Try our sweet potato and bean chili recipe

3) Brown bread vs. white bread

Generally, consuming brown bread is a healthier choice than consuming white bread. This is due to brown bread being made from whole grains, retaining the bran and the germ, meaning the brown bread has more essential nutrients like fibre, vitamins, and minerals.

The higher fibre content helps improves digestion, blood sugar levels, and heart health while also helping us feel fuller for longer; aiding in weight management.

White bread is made from refined flour, which is missing many of the essential fibres and nutrients included in brown bread. Some breads are enriched with vitamins but lack the same natural health benefits as those made using whole grains.

As well as ‘enriched’ breads, some are coloured brown to appeal to a healthier demographic, so make sure any brown bread you pick up says 100% whole grain.

4) If you burn more calories than you eat, you will lose weight

This is 100% true. You might have heard statements such as ‘calories are not important,’ but when discussing weight loss, calories are the most important part.

Weight loss is based on the 1st law of thermodynamics: energy cannot be created or destroyed, only transformed. This means the calories we consume provide energy, and the excess calories are stored. To lose weight, we need to tip our energy balance, so we are burning more than we are consuming.

This can be achieved in two ways:

• consuming fewer calories (diet)
• or burning more calories (exercise).

A review paper published in 2007, analysed a range of different weight loss strategies with a one-year follow-up to determine not only which was best for losing weight but also for keeping the weight off. While all combinations of diet showed an initial weight loss, unsurprisingly, the most effective lifestyle adjustment was combining regular exercise and some form of diet.³

5) Whole foods are better for you

Yes, whole foods are generally considered the healthier nutritional choice compared to processed foods. This is because, as the name suggests, there has been little to no ‘processing’ done to this food, so you are getting it in its natural state with all the fibre, nutrients, vitamins, and minerals intact.

Processed foods also tend to have added ingredients that may not be in the interest of health. These commonly include sugar, salt, unhealthy fats, or additives to make them more appealing or improve shelf life.

Research has shown that diets relying on processed foods rather than whole foods increase the risk of health issues such as:

• cardiovascular disease,
• type 2 diabetes,
• and obesity.⁴

However, this does not mean that food processing is inherently bad. In some cases, it can be beneficial and necessary, such as canned food to help preserve shelf life or pasteurization to eliminate harmful bacteria and make food safe.

Quite often, foods that we enjoy eating are processed, but that doesn’t mean you should avoid them altogether. Don’t be too restrictive; a brownie here or a takeaway there isn’t inherently bad and doesn’t label you as ‘unhealthy.’ Just make sure to eat in a balanced manner, mainly relying on a range of whole foods daily.

6) Food labeled ‘Diet,’ ‘Light,’ ‘Fat-free,’ and ‘Low fat’ are bad for you

There are very few food choices that are bad for you no matter what, and the types of foods mentioned above definitely do not fall into the ‘bad’ group. However, the most important thing when determining if something is healthy is context, and it’s helpful to know what these phrases generally mean:

• Diet foods: Products labeled ‘diet,’ such as fizzy drinks, typically contain artificial sweeteners to replace the added sugars commonly found in the full-sugar varieties, therefore reducing calories. These foods or drinks often contain zero calories and could be a useful alternative if your goal is to lose weight by switching to diet varieties.
• Light foods: Foods labeled as ‘light’ must meet specific criteria to be labeled as such. For example, they must be at least 30% lower in a typical value, such as calories or fat, compared to the standard version (e.g. Greek yoghurt). Opting for ‘light’ varieties can help reduce saturated fat or calorie intake.
• Low-fat foods: For something to be labeled as ‘low fat,’ the product should contain no more than 3 grams of fat per 100g for solids or 1.5g of fat per 100ml for liquids (e.g. milk or cheese). However, check the ingredients to make sure sugar hasn’t been added to make up for the lack of fat.

The best approach is to read the nutritional information on food packaging to ensure it fits into your diet and nutritional needs.

7) Men lose weight more easily than women

The statement that men lose weight more easily than women is a common misconception. While some studies suggest men may lose weight faster initially, weight loss is influenced by various factors beyond gender, including:

• Metabolism: Men tend to have higher resting metabolic rates due to typically having more muscle mass. However, metabolism varies widely between individuals.
• Hormones: Hormonal differences, particularly oestrogen in women, can influence fat storage and metabolism.
• Body composition: Men generally have a higher percentage of muscle mass and lower body fat percentage, which can contribute to faster initial weight loss.
• Lifestyle factors: Diet, exercise habits, and stress levels play a significant role in weight management for both men and women.

Weight loss is a complex process, and individual results vary greatly. Focusing on a healthy lifestyle with a balanced diet and regular exercise is key for both men and women seeking to achieve and maintain a healthy weight.

As with anything in health and wellbeing, don’t compare yourself to others. If weight loss is your goal, the important aim is to be in a calorie deficit and find a strategy you enjoy and can stick to.

Discover more tips to help you eat well in our diet and nutrition hub.

References

1. Is breakfast really the most important meal of the day? – Medical News Today
2. Chili pepper as a body weight-loss food – National Library of Medicine
3. Weight-loss outcomes: a systematic review and meta-analysis of weight-loss clinical trials with a minimum 1-year follow-up – National Library of Medicine
4. Processed foods – NHS