{"id":1345358,"date":"2024-11-10T14:53:00","date_gmt":"2024-11-10T14:53:00","guid":{"rendered":"https:\/\/www.businesstelegraph.co.uk\/the-biggest-weight-loss-myths-debunked-by-a-dietitian-avoid-these-common-mistakes-if-you-want-to-get-slim-for-summer-including-the-light-lunch-thats-sabotaging-your-diet\/"},"modified":"2024-11-10T14:53:00","modified_gmt":"2024-11-10T14:53:00","slug":"the-biggest-weight-loss-myths-debunked-by-a-dietitian-avoid-these-common-mistakes-if-you-want-to-get-slim-for-summer-including-the-light-lunch-thats-sabotaging-your-diet","status":"publish","type":"post","link":"https:\/\/www.businesstelegraph.co.uk\/the-biggest-weight-loss-myths-debunked-by-a-dietitian-avoid-these-common-mistakes-if-you-want-to-get-slim-for-summer-including-the-light-lunch-thats-sabotaging-your-diet\/","title":{"rendered":"The biggest weight-loss myths debunked by a dietitian: Avoid these common mistakes if you want to get slim for summer &#8211; including the &#039;light&#039; lunch that&#039;s sabotaging your diet"},"content":{"rendered":"<p> <script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"><\/script>\r\n<!-- newscabal uk text -->\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:inline-block;width:728px;height:90px\"\r\n     data-ad-client=\"ca-pub-8162386273903324\"\r\n     data-ad-slot=\"3688094655\"><\/ins>\r\n<script>\r\n(adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<p class=\"mol-para-with-font\">Bread will make you gain weight, sushi is always a healthier option, and carbs are your worst enemy &#8211; these are just a few of the biggest misconceptions out there about <a style=\"font-weight: bold;\" target=\"_self\" href=\"https:\/\/www.dailymail.co.uk\/news\/weight_loss\/index.html\" id=\"mol-60bd4fe0-9d87-11ef-8901-6f15fc32f077\" rel=\"noopener\">weight loss<\/a>.\u00a0<\/p>\n<p class=\"mol-para-with-font\">But these so-called &#8216;truths&#8217; couldn&#8217;t be further from reality, according to accredited practising dietitian Kirby Sorenson.<\/p>\n<p class=\"mol-para-with-font\">Here, she tackles the top 10 myths about weight loss that could be holding you back, explaining why these ideas might actually be sabotaging your journey to better health and fitness.<\/p>\n<h2 class=\"mol-para-with-font mol-style-subhead femail-ccox\">1. Apple cider vinegar helps you lose weight<\/h2>\n<p class=\"mol-para-with-font\">Forget what you&#8217;ve heard: apple cider vinegar won&#8217;t magically melt away kilos, detox your body or balance your pH levels.\u00a0<\/p>\n<p class=\"mol-para-with-font\">However, there is evidence it can help improve your body&#8217;s blood glucose response after a carb-rich meal, making it a helpful tool for managing blood sugar levels.<\/p>\n<h2 class=\"mol-para-with-font mol-style-subhead femail-ccox\">2. Sweet potato is healthier than other potatoes\u00a0<\/h2>\n<p class=\"mol-para-with-font\">Many people believe sweet potatoes are healthier than white potatoes, but this isn&#8217;t entirely true. From a macronutrient standpoint, sweet potatoes and white potatoes are quite similar.\u00a0<\/p>\n<div class=\"mol-img-group artSplitter\" style=\"style\">\n<div class=\"mol-img\">\n<div class=\"image-wrap\"> <img decoding=\"async\" id=\"i-a42afa7f1dcd2022\" src=\"https:\/\/www.businesstelegraph.co.uk\/wp-content\/uploads\/2024\/11\/The-biggest-weight-loss-myths-debunked-by-a-dietitian-Avoid-these.jpeg\" height=\"777\" width=\"634\" alt=\"Dietitian Kirby Sorenson debunks the biggest misconceptions\u00a0about weight loss\" class=\"blkBorder img-share\" style=\"max-width:100%\" loading=\"lazy\" \/> <\/div>\n<p> <noscript> <img decoding=\"async\" id=\"i-a42afa7f1dcd2022\" src=\"https:\/\/www.businesstelegraph.co.uk\/wp-content\/uploads\/2024\/11\/The-biggest-weight-loss-myths-debunked-by-a-dietitian-Avoid-these.jpeg\" height=\"777\" width=\"634\" alt=\"Dietitian Kirby Sorenson debunks the biggest misconceptions\u00a0about weight loss\" class=\"blkBorder img-share\" \/> <\/noscript> <\/div>\n<p class=\"imageCaption\">Dietitian Kirby Sorenson debunks the biggest misconceptions\u00a0about weight loss<\/p>\n<\/div>\n<p class=\"mol-para-with-font\">While white potatoes have a slightly higher glycaemic index (GI), the difference is minimal and doesn&#8217;t have a significant impact.\u00a0<\/p>\n<p class=\"mol-para-with-font\">In terms of micronutrients, sweet potatoes have more vitamin A and vitamin C, while white potatoes are richer in potassium and iron.<\/p>\n<p class=\"mol-para-with-font\">Both options offer unique benefits, so you don&#8217;t have to choose one over the other.<\/p>\n<h2 class=\"mol-para-with-font mol-style-subhead femail-ccox\">3. Sushi is a healthy, balanced meal<\/h2>\n<p class=\"mol-para-with-font\">Sushi is a popular go-to for a &#8216;healthy&#8217; meal, but it&#8217;s not always as balanced as it seems.\u00a0<\/p>\n<p class=\"mol-para-with-font\">Many sushi rolls are predominantly rice, with only small amounts of vegetables and protein, making them primarily a source of carbohydrates with limited fibre, protein, and healthy fats &#8211; key components of a balanced meal.\u00a0<\/p>\n<div class=\"artSplitter mol-img-group\" style=\"style\">\n<div class=\"mol-img\">\n<div class=\"image-wrap\"> <img decoding=\"async\" id=\"i-3c565e648709166\" src=\"https:\/\/www.businesstelegraph.co.uk\/wp-content\/uploads\/2024\/11\/1731253337_3_The-biggest-weight-loss-myths-debunked-by-a-dietitian-Avoid-these.jpeg\" height=\"425\" width=\"634\" alt=\"Sushi is a popular go-to for a 'healthy' meal, but it's not always as balanced as it seems\u00a0(stock image)\" class=\"blkBorder img-share\" style=\"max-width:100%\" loading=\"lazy\" \/> <\/div>\n<p> <noscript> <img decoding=\"async\" id=\"i-3c565e648709166\" src=\"https:\/\/www.businesstelegraph.co.uk\/wp-content\/uploads\/2024\/11\/1731253337_3_The-biggest-weight-loss-myths-debunked-by-a-dietitian-Avoid-these.jpeg\" height=\"425\" width=\"634\" alt=\"Sushi is a popular go-to for a 'healthy' meal, but it's not always as balanced as it seems\u00a0(stock image)\" class=\"blkBorder img-share\" \/> <\/noscript> <\/div>\n<p class=\"imageCaption\">Sushi is a popular go-to for a &#8216;healthy&#8217; meal, but it&#8217;s not always as balanced as it seems\u00a0(stock image)<\/p>\n<\/div>\n<p class=\"mol-para-with-font\">For a more nutritious alternative, try sashimi with edamame or Vietnamese rolls.\u00a0<\/p>\n<p class=\"mol-para-with-font\">Vietnamese rolls offer a good amount of fibre from fresh vegetables and often come with a generous portion of lean protein, making them a more balanced choice than typical Aussie sushi rolls.<\/p>\n<h2 class=\"mol-para-with-font mol-style-subhead femail-ccox\">4. Carbs are &#8216;bad&#8217; and the reason you&#8217;re gaining weight\u00a0<\/h2>\n<p class=\"mol-para-with-font\"><span class=\"mol-style-italic\">&#8216;I need to cut carbs&#8217;, &#8216;Carbs are the enemy&#8217;, &#8216;I&#8217;m going low-carb&#8217;<\/span>.<\/p>\n<p class=\"mol-para-with-font\">These are phrases Kirby hears a lot as a\u00a0dietitian specialising in weight loss, especially from people who are on a health kick<span style=\"font-size: 16px;\">.<\/span><\/p>\n<p class=\"mol-para-with-font\"><span style=\"font-size: 16px;\">But the reality is carbohydrates play a crucial role in a healthy, balanced diet.<\/span><\/p>\n<p class=\"mol-para-with-font\">Carbohydrates, along with protein and fat, are an essential macronutrient that your body needs for energy. For most healthy individuals, carbs should make up about 45 to 65 per cent of daily calorie intake.<\/p>\n<p class=\"mol-para-with-font\">Carbs are so important that cutting them out just isn&#8217;t a sustainable approach. Instead, try focusing on choosing healthier carbs over less nutritious options.<\/p>\n<p class=\"mol-para-with-font\">When deciding what carbohydrates to eat, it&#8217;s key to know the difference between simple and complex carbs. Here&#8217;s a breakdown:<\/p>\n<p class=\"mol-para-with-font\">Simple carbs &#8211; think sugar, sweets, fizzy drinks and foods made with white flour &#8211;\u00a0have a basic structure, usually one or two sugar molecules, and so are quickly digested and absorbed, leading to a rapid spike in blood sugar.<\/p>\n<p class=\"mol-para-with-font\">These quick\u00a0bursts of energy often lead to blood sugar spikes and crashes, which can make you feel tired or hungry soon after eating.<\/p>\n<p class=\"mol-para-with-font\">By contrast, complex carbs comprise longer chains of sugar molecules, which take longer to break down, resulting in a slower release of sugar into the bloodstream.<\/p>\n<p class=\"mol-para-with-font\">Examples include\u00a0vegetables, legumes (beans, lentils, chickpeas etc.) whole grain (brown rice, oats) and other\u00a0fibre-rich foods. These not only keep you fuller for longer, but are packed with vitamins and minerals.<\/p>\n<p class=\"mol-para-with-font\">Remember: eliminating carbs entirely can leave you feeling tired or low on energy, which can often lead to overeating or snacking later in the day.\u00a0<\/p>\n<h2 class=\"mol-para-with-font mol-style-subhead femail-ccox\">5. Eating bread makes you gain weight<\/h2>\n<p class=\"mol-para-with-font\">No, bread alone does not make you gain weight.<\/p>\n<p class=\"mol-para-with-font\">No single food is inherently linked to gaining weight. Weight gain happens when you\u2019re in a calorie surplus &#8211; meaning you consume more calories than your body burns.<\/p>\n<div class=\"artSplitter mol-img-group\" style=\"style\">\n<div class=\"mol-img\">\n<div class=\"image-wrap\"> <img decoding=\"async\" id=\"i-907e0dc40fc3409d\" src=\"https:\/\/www.businesstelegraph.co.uk\/wp-content\/uploads\/2024\/11\/1731253338_19_The-biggest-weight-loss-myths-debunked-by-a-dietitian-Avoid-these.jpeg\" height=\"425\" width=\"634\" alt=\"No, bread alone does not make you gain weight. You can enjoy bread and still lose weight, as long as you're in a calorie deficit\u00a0(stock image)\" class=\"blkBorder img-share\" style=\"max-width:100%\" loading=\"lazy\" \/> <\/div>\n<p> <noscript> <img decoding=\"async\" id=\"i-907e0dc40fc3409d\" src=\"https:\/\/www.businesstelegraph.co.uk\/wp-content\/uploads\/2024\/11\/1731253338_19_The-biggest-weight-loss-myths-debunked-by-a-dietitian-Avoid-these.jpeg\" height=\"425\" width=\"634\" alt=\"No, bread alone does not make you gain weight. You can enjoy bread and still lose weight, as long as you're in a calorie deficit\u00a0(stock image)\" class=\"blkBorder img-share\" \/> <\/noscript> <\/div>\n<p class=\"imageCaption\">No, bread alone does not make you gain weight. You can enjoy bread and still lose weight, as long as you&#8217;re in a calorie deficit\u00a0(stock image)<\/p>\n<\/div>\n<p class=\"mol-para-with-font\">If you eat enough bread to exceed your calorie needs, then yes, you might gain weight. But you can also enjoy bread and still lose weight, as long as you&#8217;re in a calorie deficit.<\/p>\n<h2 class=\"mol-para-with-font mol-style-subhead femail-ccox\">6. Snacking can derail weight loss<\/h2>\n<p class=\"mol-para-with-font\">This isn&#8217;t necessarily true. In fact, snacking can actually assist people with weight loss if it helps to satisfy an individual&#8217;s hunger while they are waiting for their next meal. Avoiding snacking when you are feeling genuinely hungry can lead to binge eating, poor food choices or having oversized portions at meals.\u00a0<\/p>\n<p class=\"mol-para-with-font\">Snacking can, of course, negatively affect weight-loss goals, especially when it\u2019s done mindlessly or when the choices are primarily unhealthy.<\/p>\n<p class=\"mol-para-with-font\">But if you opt for snacks that are\u00a0high in fibre and protein and only eat them when you are actually feeling hungry, you should be fine.<\/p>\n<p class=\"mol-para-with-font\">The key is to ask yourself before you snack: do I actually want this because I need it, or am I just feeling bored?<\/p>\n<h2 class=\"mol-para-with-font mol-style-subhead femail-ccox\">7. Healthy foods are always expensive<\/h2>\n<p class=\"mol-para-with-font\">No, healthy foods are not always the more expensive option. Planning meals ahead of time and drawing up a weekly grocery list can help you to make healthier choices on a modest budget<span style=\"font-size: 16px;\">.<\/span><\/p>\n<p class=\"mol-para-with-font\">Here are some ideas on how to make healthier foods more affordable:<\/p>\n<ul class=\"mol-bullets-with-font\">\n<li class=\"class\">Choosing fruits and vegetables that are in season<\/li>\n<li class=\"class\">Buying frozen or tinned foods, including fruits, vegetables, pulses and canned tuna or salmon. These products are just as nutritious as fresh &#8211; but do make sure to read the ingredients list to check there is no added sugar and\/or salt<\/li>\n<li class=\"class\">Compare prices (check price per kg) and look out for specials and discounts<\/li>\n<li class=\"class\">Buying in bulk can often be cheaper than buying single serves. This is especially true for items like rice, pastas, oats, nuts and seeds<\/li>\n<li class=\"class\">Avoid shopping while hungry to reduce impulse purchases<\/li>\n<li class=\"class\">Choose home brand options. These items often have similar nutritional content to branded options and can be half or even quarter the price\u00a0<\/li>\n<li class=\"class\">Look at other supermarkets besides Coles and Woolworths. Shopping at a budget chain like Aldi can shave a significant amount of your weekly grocery bill while still buying the same items<\/li>\n<\/ul>\n<p class=\"mol-para-with-font\">Another point: Some expensive products that are marketed as\u00a0health foods are actually not that essential for a healthy diet. You could easily eat a balanced diet without half the products that populate the &#8216;health food&#8217; in your local supermarket.<\/p>\n<h2 class=\"mol-para-with-font mol-style-subhead femail-ccox\">8. Fruit contains too much sugar\u00a0<\/h2>\n<p class=\"mol-para-with-font\">Wrong. Fruit is incredibly nutritious, packed with essential vitamins, minerals, and plenty of fibre.\u00a0<\/p>\n<p class=\"mol-para-with-font\">The natural sugars in fruit provide a healthy source of energy and are very different from processed sugars found in sweets, chocolate bars and cakes.\u00a0<\/p>\n<div class=\"artSplitter mol-img-group\" style=\"style\">\n<div class=\"mol-img\">\n<div class=\"image-wrap\"> <img decoding=\"async\" id=\"i-9263c2fc03a4c20b\" src=\"https:\/\/www.businesstelegraph.co.uk\/wp-content\/uploads\/2024\/11\/The-biggest-weight-loss-myths-debunked-by-a-dietitian-Avoid-these.jpg\" height=\"402\" width=\"634\" alt=\"Meal frequency doesn't significantly impact your basal metabolic rate or overall calorie expenditure if your total calorie intake remains the same (stock image)\" class=\"blkBorder img-share\" style=\"max-width:100%\" loading=\"lazy\" \/> <\/div>\n<p> <noscript> <img decoding=\"async\" id=\"i-9263c2fc03a4c20b\" src=\"https:\/\/www.businesstelegraph.co.uk\/wp-content\/uploads\/2024\/11\/The-biggest-weight-loss-myths-debunked-by-a-dietitian-Avoid-these.jpg\" height=\"402\" width=\"634\" alt=\"Meal frequency doesn't significantly impact your basal metabolic rate or overall calorie expenditure if your total calorie intake remains the same (stock image)\" class=\"blkBorder img-share\" \/> <\/noscript> <\/div>\n<p class=\"imageCaption\">Meal frequency doesn&#8217;t significantly impact your basal metabolic rate or overall calorie expenditure if your total calorie intake remains the same (stock image)<\/p>\n<\/div>\n<h2 class=\"mol-para-with-font mol-style-subhead femail-ccox\">9. Small, frequent meals eaten throughout the day will &#8216;boost&#8217; your metabolism<\/h2>\n<p class=\"mol-para-with-font\">Meal frequency doesn&#8217;t significantly impact your basal metabolic rate or overall calorie expenditure if your total calorie intake remains the same.<\/p>\n<p class=\"mol-para-with-font\">For better metabolic health, focus on avoiding constant calorie deficits, getting enough sleep, and incorporating weightlifting into your routine.<\/p>\n<h2 class=\"mol-para-with-font mol-style-subhead femail-ccox\">10. Fats should be avoided<\/h2>\n<p class=\"mol-para-with-font\">Fats are essential for health and should not be avoided. The body requires a minimum amount of dietary fat &#8211; about 0.5g per kilogram of body weight, or roughly 20 per cent of daily calorie intake &#8211; to support various vital processes.\u00a0<\/p>\n<p class=\"mol-para-with-font\">Healthy fats help prevent coronary heart disease, assist in hormone production, and enable the absorption of fat-soluble vitamins (A, D, E, K). They also play crucial roles in cell health, immune function, nerve transmission, brain health and managing inflammation.<\/p>\n<p class=\"mol-para-with-font\">It\u2019s important to understand that not all fats are the same. Only polyunsaturated fats (omega-3 and omega-6) are essential, and they should make up about 10 per cent of your daily energy intake. Other fats include monounsaturated fats (beneficial but not essential, as the body can produce them) and saturated fats (which should be limited to less than 10 per cent of you daily energy intake).<\/p>\n<p class=\"mol-para-with-font\">Sources of polyunsaturated fats include fatty fish (salmon, mackerel, sardines, trout, tuna); nuts and seeds; plant and vegetable oils; and some meat and eggs.<\/p>\n<p class=\"mol-para-with-font\">Monounsaturated fats, which can\u00a0support cholesterol levels and overall cardiovascular health, can be found in foods such as olive oil, avocados, nuts and seeds, and olives.<\/p>\n<p class=\"mol-para-with-font\">Saturated fats &#8211; the type that should only be consumed in moderation &#8211; are found in processed meat, dairy, palm oil, fried foods and sweets.<\/p>\n<\/div>\n<p><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"><\/script>\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block; text-align:center;\"\r\n     data-ad-layout=\"in-article\"\r\n     data-ad-format=\"fluid\"\r\n     data-ad-client=\"ca-pub-8162386273903324\"\r\n     data-ad-slot=\"7859258044\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><br \/>\n<br \/><a href=\"https:\/\/www.dailymail.co.uk\/health\/article-13897853\/weight-loss-myths-debunked-dietitian.html?ns_mchannel=rss&#038;ns_campaign=1490&#038;ito=1490\">READ SOURCE<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bread will make you gain weight, sushi is always a healthier option, and carbs are your worst enemy &#8211; these are just a few of the biggest misconceptions out there about weight loss.\u00a0 But these so-called &#8216;truths&#8217; couldn&#8217;t be further from reality, according to accredited practising dietitian Kirby Sorenson. Here, she tackles the top 10 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1345359,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_oct_exclude_from_cache":false,"footnotes":""},"categories":[11],"tags":[],"class_list":["post-1345358","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The biggest weight-loss myths debunked by a dietitian: Avoid these common mistakes if you want to get slim for summer - including the &#039;light&#039; lunch that&#039;s sabotaging your diet - Business Telegraph<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.businesstelegraph.co.uk\/the-biggest-weight-loss-myths-debunked-by-a-dietitian-avoid-these-common-mistakes-if-you-want-to-get-slim-for-summer-including-the-light-lunch-thats-sabotaging-your-diet\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The biggest weight-loss myths debunked by a dietitian: Avoid these common mistakes if you want to get slim for summer - including the &#039;light&#039; lunch that&#039;s sabotaging your diet - Business Telegraph\" \/>\n<meta property=\"og:description\" content=\"Bread will make you gain weight, sushi is always a healthier option, and carbs are your worst enemy &#8211; these are just a few of the biggest misconceptions out there about weight loss.\u00a0 But these so-called &#8216;truths&#8217; couldn&#8217;t be further from reality, according to accredited practising dietitian Kirby Sorenson. 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