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Home How It Works FAQs Blog View Plans. Weight Loss Myths Debunked Identify the widespread misconceptions about weight loss nutrition to make better choices on your weight loss journey.

Reviewed by Alicia Buchter. Updated by. Science-based and reviewed. Weight Loss for Women. Healthy Lifestyle. Table of contents Example H2.

Example H3. Get more information about weight loss, glucose monitors, and living a healthier life. Topics discussed in this article: Weight Loss for Women. References Kouda, K. Metabolic Response to Short-Term 4-Day Energy Restriction in a Controlled Study. Environ Health Prev Med , 11 2 , 89— Huang, R.

Vegetarian Diets and Weight Reduction: A Meta-Analysis of Randomized Controlled Trials. Journal of General Internal Medicine , 31 1 , — Barnard, N. A Systematic Review and Meta-Analysis of Changes in Body Weight in Clinical Trials of Vegetarian Diets.

Journal of the Academy of Nutrition and Dietetics , 6 , — Rosell, M. International Journal of Obesity , 30 9 , — Kahleova, H. Vegetarian Dietary Patterns and Cardiovascular Disease.

Progress in Cardiovascular Diseases , 61 1 , 54— Darmon, N. Contribution of Food Prices and Diet Cost to Socioeconomic Disparities in Diet Quality and Health: A Systematic Review and Analysis. Nutrition Reviews , 73 10 , — Bouzari, A. Vitamin Retention in Eight Fruits and Vegetables: A Comparison of Refrigerated and Frozen Storage.

J Agric Food Chem , 63 3 , — Horikawa, C. Skipping Breakfast and Prevalence of Overweight and Obesity in Asian and Pacific Regions: A Meta-Analysis. Preventive Medicine , 53 4 , — Wicherski, J.

Association between Breakfast Skipping and Body Weight-A Systematic Review and Meta-Analysis of Observational Longitudinal Studies. Nutrients , 13 1. White, C. Fluid Retention over the Menstrual Cycle: 1-Year Data from the Prospective Ovulation Cohort.

Obstet Gynecol Int , , About the author Alicia Buchter is a content writer for Signos and earned her degree in Biochemistry, Biophysics, and Molecular Biology from Whitman College in Walla Walla, WA.

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Deciphering between what is factual or not can be difficult. To help ease confusion, we asked health experts to debunk some of the most common nutrition myths being shared on social media.

a different diet would be more efficacious. The types of foods that are followed on these diets — particularly the keto diet, which focuses on fat — also causes concern, said Scheinman. Studies that look at people who live the healthiest and longest lives have found that their diets are sustained on whole grains, beans, and legumes, she noted.

Caffeine is a stimulant that makes the brain feel more alert but does not technically provide the body with nourishment or energy, said Kumar.

Consuming caffeine can also lead to dependence, she said. For instance, you might rely on it in the morning and eventually later in the day. From there, the cycle continues. While some celebrities have been vocal about the weight loss they achieved with prescription anti-obesity medications, Kumar said these injectables were only studied in patients with obesity or diabetes.

Almost none of the cleanses or detox diets today are proven to be effective on short or long-term metabolic health or cardiovascular risk, said Kumar. While there is some truth to the notion that there are more toxins in the world and that people breathe in more pollution, eat more sugar and junk food, and therefore need to rid these from the body, Scheinman said the body already naturally eliminates toxic substances.

To aid the body in these processes, Scheinman said people can focus on healthy nutrition, quality sleep, and limiting exposure to environmental toxins when possible. In terms of risks associated with cleanses and detoxes, she noted that food-based detox programs that suggest things like consuming fruit and vegetable smoothies or a vegan diet for a limited time are most likely harmless.

Psychological harm is another concern, according to Scheinman. The push for cleanses and to detox often comes after the holidays and with the notion that you can eat what you want until January 1 and then detox.

While trends related to diets, nutrition, and cleansing the body can lead to weight loss or feeling better short-term, Kumar said they are difficult to adhere to long term. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Let's look deeper:. Researchers have found that a daily multivitamin supplement was linked with slowed cognitive aging and improved memory. Dietitians can help you create a more balanced diet or a specialized one for a variety of conditions. We look at their benefits and limitations.

So, while calories worth of cake and calories worth of carrots provide the same energy output, one is clearly superior for weight management over the other, says exercise physiologist Joel Seedman , PhD.

Viana also says processed foods don't send the same satiety signals to your brain as whole foods do, meaning you're more likely to overeat — and thus, gain weight.

Research suggests that it's what you eat and how much that matters, not necessarily what time you eat.

The takeaway is that eating at night may make you gain weight if it causes you to go over your daily calorie budget, says Andres Ayesta , MS, a registered dietitian and certified strength and conditioning coach.

Carbohydrates are often billed as the enemy when it comes to weight loss, but a study revealed that adults who followed a low-carb diet lost the same amount of weight, on average, as those who followed a low-fat diet.

Not all carbs are created equal, though. Whole grains pack more fiber than refined carbs, meaning they're metabolized more slowly and don't cause big insulin surges.

In fact, a study found that people who ate a diet with enough whole grains to meet the recommended dietary allowance for fiber burned more calories per day, in part due to a slight increase in their resting metabolic rate, when compared to people who ate refined grains with little fiber. Ayesta says that fat contains more calories per gram than protein and carbohydrates, which means fat is much easier to overconsume.

Researchers noted that a Mediterranean diet supplemented with extra virgin olive oil, for example, can decrease total body weight and BMI.

A study revealed that people without Celiac disease are buying gluten-free products because they believe they're a "healthier option. In reality, "many processed gluten-free products are actually more calorie-dense than their gluten-containing counterparts because they may contain more fat and sugar ," says Viana.

A review found that overall, gluten-free foods had more saturated fat, sugar, and salt, and less protein and fiber than regular foods. Specifically, gluten-free bread and flour products tended to contain high fat and sugar in comparison to their gluten-containing counterparts.

When it comes to weight loss, eating breakfast is a mixed bag. Some research indicates it can help with weight loss while other research suggests the opposite. For example, a review found no strong evidence to support the idea that eating breakfast helps you to lose weight.

Viana says the only case in which eating a large breakfast might be beneficial is if it helps you to eat fewer calories later in the day. According to Harvard Medical School , a pound person burns roughly calories while running an average minute-per-mile pace for 30 minutes, and about calories lifting weights for the same amount of time.

Even though cardio workouts may burn more calories in the moment than strength training, at least one small study has shown that you may burn more calories in the hours after lifting weights, because your metabolism may stay elevated longer.

Seedman says that when it comes to losing weight, the ideal exercise regimen includes a combination of both cardio and resistance training. Studies have shown that many exercisers resort to "compensatory behaviors" after working out that offset the calories they expend.

For example, a study of postmenopausal women, who were either overweight or obese , revealed that participants seemed to increase their food intake after working out on a treadmill or exercise bike, either because they felt hungrier or because they thought they burned off a lot of calories.

The idea behind small, frequent meals is that it helps better control hunger and keeps your metabolism up throughout the day for easier weight loss.

However, in practice, this isn't what happens, according to scientific research. For example, a study examined two groups of people who consumed an equal number of calories per day: one that ate three meals with no snacks, and another that ate three meals and three snacks. By the end of the year-long experiment, researchers found no difference in weight loss between the two groups.

According to Seedman, meal size and frequency is a matter of figuring out which approach best fits your lifestyle and helps you to stay within your daily calorie budget.

While a juice cleanse may result in short-term weight loss, Viana says that's due to a severe calorie deficit — one that's not realistic to uphold for more than a few days at most. Once you re-introduce solid foods, you're likely to regain any weight that was lost.

Ayesta also points out that you're mostly losing water weight with this strategy because drinking so much juice can cause you to urinate more often. Dietary supplements aren't regulated by the Food and Drug Administration FDA , and the FDA says that many of them do not live up to their weight-loss promises and may even contain dangerous hidden ingredients, such as chemicals contained in blood pressure medications and antidepressants.

Moreover, a review found no convincing evidence that dietary supplements help with weight loss. Weight loss is "a journey that requires patience, education, and consistency to yield sustainable results," says Ayesta. Rather than taking extreme measures, Viana advises focusing on sticking to an exercise regimen that includes both cardio and resistance training, and maintaining a diverse diet that emphasizes whole foods over processed ones.

Lastly, Ayesta says it's important to keep in mind that diets only work when they restrict calories, but the only way to keep that weight off is to make sure your dietary changes are sustainable over the long term.

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