15 weight-loss myths busted

1. Fill up on fruit and veg to lose weight

People talk about 'free' foods, such as fruit and vegetables, where you can essentially disregard the calorie content because it’s so small. But no foods are 'free', they all provide us with some level of energy, and if you eat too much of anything it will impact your calorie intake.

If your goal is weight loss, my advice would be to track your fruit and vegetable intake as it’s important to see the whole picture of your diet – that's the only way to truly know your total energy intake. If you've got a specific weight-loss goal and you're trying to create a calorie deficit, then you need to know exactly what you’re eating.

2. 'Superfoods' or supplements can speed up weight loss

Is kale, bulletproof coffee, turmeric, blueberries or green tea the answer to your diet prayers? Sorry, but there is no one food or supplement that's going to significantly affect your weight loss. It’s about the bigger picture: your consistent diet as a whole and the combination of these different types of foods.

Find out which foods may benefit your overall health in our article, top 20 healthiest foods.

3. Low-carb diets are best

With a restrictive diet, you might see slightly faster weight loss. But most studies show there’s no difference long-term. You don’t have to cut out carbs, but reducing them slightly and eating more protein may help – it’s worth a try if that’s what suits you! If not, keep enjoying the carbs. Just choose the right type, such as fibre-rich wholegrains.

4. High-protein diets are best

This belief tends to go hand in hand with low-carb eating, as dieters substitute carbs for protein. You need enough protein, but there’s little research to suggest that going above your individual needs will result in greater weight loss.

Check out our guide on how much protein you need.

5. Quality over quantity will ensure you lose weight

It’s not surprising that many people think choosing healthy food is important for weight loss. People do find it easier to stick to a reduced calorie intake if they’re eating a diet that’s high in fibre and protein, bulking out meals with fruit and vegetables.

However, some healthy food such as olive oil and oily fish, pack a calorie punch because they’re high in good fats. And when it comes to weight loss it’s about achieving a calorie deficit – taking in less energy than you’re using. So, again, you need to be aware of exactly how much you're eating to maintain that calorie deficit.

6. ‘Diet food' is the only way to lose weight

On the same note, specialist low-calorie ‘diet food’ can seem like a good choice, but you do need to consider the overall nutrient profile of your diet. Those high-fibre foods, lean proteins and fruit and veg are key for your health and for long-term diet success. Plus, many so-called ‘diet’ foods may contain artificial sweeteners and be ultra-processed, too.

7. We all lose weight at the same rate

I often hear people complaining that their friend is losing two pounds a week, but they’re struggling. It’s because bodies aren’t machines and there are so many factors that affect our individual energy needs, including hormones, food choices, salt content (which can lead to water retention) and stress levels.

Tracking other measures of success can help keep you feeling positive even if you’re not seeing results on the scales. Are you more energised? Do you feel better with the foods that you're eating? Do your clothes fit better? Has your sleeping improved?

Also remember that weight loss isn't a linear process. Look at your starting point and where you are now – if you’re seeing a downward trend, you’re progressing in the right direction.

8. Healthy eating is expensive

We’ve already talked about the fact there’s no need to buy special diet products, but many people are also wary that buying lots of fresh produce is going to cost more. You can make healthy choices on a budget. Choose affordable pulses, frozen veg and wholegrains to bulk out meals and reduce cost while increasing nutrition. For instance, if you’re making bolognese, replace half the meat with lentils to bulk it out and save money.

Have a browse through our budget healthy recipe collection for more inspiration.

9. Drink more to eat less

If you’re skipping meals and trying to fill up with liquids, such as fizzy drinks, you’ll be missing out on important nutrients. This isn’t a healthy habit, and it isn’t sustainable. Having a drink, such as a herbal tea, after a meal may help if you’re someone who is prone to having seconds. A glass of water before you eat could also help you feel fuller faster. Soups are another option, studies suggest they may aid weight-loss as they fill you up on fewer calories.

10. Cardio is the best exercise for weight loss

Exercise is not essential to lose weight but it does help. Cardio has many benefits, including burning calories, but resistance training builds muscle, which is associated with a healthy weight in the long term. Aim to move more and eventually balance your cardio activity with resistance exercises.

11. All calories are equal

All calories are not equal and the source of those calories is important. Nutrient dense foods might be higher calorie but they contribute more to your health than foods that supply ‘empty’ calories. For example, avocado and nuts are both fairly high in calories but they contribute plenty of good fats which protect us from inflammation and heart disease.

12. Low-fat foods are always healthy

For decades we’ve been led to believe that ‘no fat’ and ‘low fat’ were the healthiest options – but now we know that certain fats are not only good for you but are an essential part of a healthy, balanced diet. After all, fat helps to keep you full, it also plays an important role in maintaining our metabolism and supporting our body composition.

13. Skipping meals is the key to weight loss

Skipping meals, especially breakfast, can disrupt blood sugar levels and lead to over-eating later in the day. It can also impact diet quality and may negatively impact metabolic health, including the risk of developing type 2 diabetes.

14. Going vegetarian or vegan leads to weight loss

While it is true that those who follow a vegetarian or vegan diet are less likely to be overweight or obese, such a diet is not a guaranteed weight loss solution. Once again, a healthy, balanced diet which includes whole foods is important. A plant-based diet rich in refined grains and processed foods is instead likely to cause you to gain weight.

15. Extreme fasts = weight loss

Fad diets which include fasting, such as a fruit fast, are not a sustainable, long-term weight loss strategy. While they can be a tool for creating a calorie deficit, they have a number of drawbacks including slowing down your metabolism and causing you to over-eat due to hunger.

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This page was reviewed on 12^th May 2025 by Kerry Torrens

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