5 Weight Loss Truths Debunked

We hold these truths to be self-evident … that all weight loss facts are just not true.

We believe that when you declare your independence from extra pounds, you have the inalienable right to be fed honest-to-goodness facts about eating better and losing weight.

So, why is it that many folks are swallowing weight loss claims that just aren’t true? Well, it’s partly because we WANT to believe certain things that make our journey to wellness smoother and quicker.

Our advice is to rely on advice from trusted individuals and websites. And, for God’s sake, do not jump on trendy weight loss pills, potions or programs – at least until time proves they live up to their promise and do us no harm.

So, what are some of the weight loss truths that just aren’t true? We’ve come up with five without even breaking a sweat.


Carbs are bad for you.

Starting with the Atkins plan, many heavily hyped diets have urged followers to abandon carbs or to slash intake drastically.

Carbohydrates are not inherently bad for you. Cutting carbs from your diet can lead to nutritional deficiencies, increased risk of health problems, and low energy levels.

It’s important to know that all carbs are created equally. Sugars may not be a necessity, but the goodness that comes from the carbs in sweet potatoes, multi-grain bread, fruits and vegetables can be difficult to replace.

Health.com actually says, “Eating a diet packed with the right kind of carbs is the little-known secret to getting and staying slim for life.”

Do your research, learn the facts about food and put your knowledge to work.


You’ll lose more by eating less.

Calories are energy. When you don’t eat enough, your body holds onto more fat because it’s worried it’s not going to get enough food. This results in weight gain, rather than weight loss.

According to Reader’s Digest: “The minute you start cutting back on your caloric consumption, your body goes into full-on starvation mode. Translation? Your metabolic rate will actually decrease as your body tries to preserve what little nutrition it has. A lower metabolism means fewer calories burned. What’s more, research even shows burning more calories than you consume over a long period of time can increase your body fat. Not exactly the outcome you were hoping for.”

Instead of eating substantially less than what you need – or are accustomed to eating – find a healthy balance of calorie deficit that works for you.


You’ll lose weight with foods marketed as “fat-free.”

Fat-free and low-fat food options often contain just as many calories as their full-fat counterparts, and generally, contain a slew of additives and sugars. We’re more likely to overeat products labeled as low-fat or fat-free due to their association as healthy, yet we’re often times better off to eat a smaller portion or one serving of the full-fat version of the food or food product.

A 2017 feature in The Telegraph noted: “Low-fat diets could raise the risk of early death by almost one quarter, a major study has found. The Lancet study of 135,000 adults found those who cut back on fats had far shorter lives than those enjoying plenty of butter, cheese and meats.”

WebMd.com, meanwhile, urges: “Read the food labels. Before eating a fat-free food, make sure the product isn’t loaded with sugar or additives, and that it’s actually lower in calories than the regular version. Also check the serving size.”


A liquid diet is the easiest way to lose weight.

Liquid diets may help you to lose weight quickly, but drastically cutting calories by adhering to a liquid diet can actually slow your fat-burning metabolism.

Also, liquid diets often lack the vitamins, minerals, and macronutrients our bodies need – and that makes them both risky and difficult to sustain long-term. Diets containing both solid and liquid foods work best.

According to WebMD.com, “Liquid diets can work, like any diet that gives you fewer calories than you use. These diets also can help by taking the guesswork out of portion control. But the results may not last. When you drastically cut calories, your metabolism slows to save energy. Unless you change your eating habits, you’re likely to regain the weight you lost after you go off the liquid diet.”


Weight loss and fat loss is the same thing.

You haven’t necessarily lost body fat just because the number on the scale goes down a few pounds. Weight loss can be attributed to water loss, muscle loss or fat loss. Sometimes it’s a combination of the three.

MensJournal.com says, “If you see more than two pounds disappear in a week, you’re dealing with more than just fat loss. This two-pounds-a-week is most everybody’s threshold for fat burn. If you drop 10 pounds in a week, the vast majority of that will be water weight and a little bit of muscle loss as well.”

Most experts agree that a combination of resistance training and cardio is the most effective way to maximize fat loss. We must warn you that as muscle mass increases, there’s a potential to maintain – or to lose very little – weight because muscle is denser than fat.



John McGran has been writing about health and weight loss for several national companies since 2000. He brings his knowledge of diets — and his passion for dropping pounds — to Meal Plan Map because he believes it is the future of smart, stress-free eating and improved health.


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