There are numerous myths and misconceptions surrounding weight-loss diets . These beliefs not only make it difficult to achieve weight loss goals, but can often compromise our health by leading us to follow unhealthy methods. In this article, we will debunk the most common myths and provide evidence-based information to help you achieve a healthy and balanced diet.
Myth 1: “Carbohydrates make you fat”
Carbohydrates are essential for the body, as they are its main source of energy . Despite their bad reputation, not all carbohydrates are created equal, nor do they have the same impact on the body. Carbohydrates should make up 50 to 60% of total daily calories (TDC); consuming them in moderation and from the right sources is key to a balanced diet.
- Simple carbohydrates: They are found in foods such as fruits, milk and some vegetables, but also in processed products such as cookies, cakes and sugary drinks. Their absorption is rapid, so it is recommended that they represent less than 10 % of the daily VCT, prioritizing fruits and vegetables over ultra-processed foods.
- Complex carbohydrates: They come from foods such as whole grains, legumes, whole wheat pasta and tubers (potato and sweet potato). These are digested in a simple way. slower and must represent between the 40 % and the 50 % of total daily energy.
Completely eliminating carbohydrates can cause the body to use fats and proteins for energy, leading to metabolic imbalances and even serious health problems. Consuming whole grains and controlling portion sizes is the right strategy.
Myth 2: “Water consumed with meals makes you gain weight”
Water is a calorie-free liquid , meaning it contains no calories and cannot cause weight gain. Furthermore, drinking water during meals can increase the feeling of fullness , helping to reduce the amount of food we eat. However, drinking too much water can dilute gastric juices and slow digestion.
In a healthy diet, maintaining adequate hydration is essential . According to the World Health Organization (WHO), it is recommended to consume 1.5 to 2 liters of water per day to promote a balanced metabolism and avoid mistaking thirst for hunger.
Myth 3: “Fruit makes you gain weight if you eat it after meals”
The caloric content of a fruit does not vary depending on when it is consumed . When eaten before meals, its fiber content can create a feeling of fullness , which helps to moderate the amount of food consumed later. However, including fruit at any time of day is beneficial due to its vitamin, antioxidant, and fiber content.
For example, bananas are an excellent choice because they are so filling. When eaten green, they contain less sugar and are ideal for diets, but ripe bananas can be the perfect choice for a natural and healthy dessert.
Myth 4: “Light or low-calorie foods help you lose weight”
It's a mistake to believe that a product labeled "light" automatically helps with weight loss . According to the National Food Code, a reduced-calorie food must have 30% fewer calories than its traditional version; however, excessive consumption can lead to weight gain.
It's crucial to read nutrition labels to check calorie content and other nutrients. Some low-fat products may contain more added sugars to compensate for the taste, which can sabotage any effort to maintain a healthy diet.
Myth 5: “Vitamins make you fat”
Vitamins are essential substances for the body's functioning, but they don't provide calories , so they don't make you gain or lose weight on their own. Maintaining a diet rich in micronutrients from fresh and varied foods is crucial for overall health.
Vitamin deficiency can cause metabolic problems, decreased energy, and even difficulty losing weight, so it's important to ensure you consume a balanced diet.
Myth 6: “Carbohydrates and proteins cannot be eaten together in the same meal”
Separating foods based on their chemical composition has no scientific basis . Many foods, such as legumes, contain carbohydrates, proteins, and fats in natural proportions. Our digestive system is perfectly designed to process them together.
Combining foods with different nutrients, such as brown rice with lentils, allows you to obtain a complete and balanced nutritional profile , promoting healthy weight loss.
There is no proven benefit to separating foods during meals, but it is essential to moderate portions and ensure you consume fresh foods , avoiding high-calorie processed foods.
Myth 7: “Whole grain foods don’t make you fat”
Whole grains contain more fiber and nutrients than refined grains, but their calorie content can be similar . What makes the difference is the glycemic index, since fiber allows for a slower release of glucose into the bloodstream, preventing insulin spikes.
Choosing whole grains like whole-wheat bread or oats helps you feel full longer and supports good digestion . However, moderation is still key.
Myth 8: “Olive oil does not make you fat”
Olive oil contains 9 calories per gram , like any other type of fat. Although it's a much healthier option due to its antioxidant properties and heart benefits, it's important to consume it in moderation to avoid excess calories in our diet.
In light recipes such as salads or stir-fries, it is ideal as a dressing. Avoid consuming it fried or in large quantities.
The aim of this content is to help you question popular beliefs and adopt informed eating habits . However, it's always advisable to consult with a nutritionist to personalize your diet to your individual needs.