If you’ve ever researched weight loss programs, you’re likely aware that one quick Google search will return thousands of opinions on what diet works best. 

But buyer, beware!

When it comes to weight loss, the internet is full of false information. So to be sure you stay weight management savvy, check out these common weight loss myths that you should be wary of.

MYTH #1: You have to follow a low-carb diet to lose weight.

Low carb meal

A low-carb diet can help you lose weight. 

But hear me out!

You can also lose weight without cutting out all carbs.

In fact, you are more likely to lose weight, and actually keep it off, if you choose a more balanced approach.

Registered dietitians focus on assisting clients with choosing the right balance of protein and carbs that work best for each individual person. 

MYTH #2: Skipping meals will help you with weight loss.

Not only is this false, skipping meals, specifically breakfast and/or lunch is actually likely to result in overeating later in the day, Many people that skip meals will overeat at dinner time or will overcompensate with late-night snacking.

Scheduling three daily meals, along with one to two snacks a day, can help curb cravings, keep energy levels up and stabilize blood sugars.

The simple act of scheduling your meals and snacks ahead of time really does help you feel better all throughout the day and prevents overeating later.

MYTH #3: If you are trying to cut out sugar, you can substitute honey.


Honey and sugar are both simple carbohydrates that will raise your blood sugars. And both are similar in calorie content. One tablespoon of honey equals approximately 64 calories compared to approximately 49 calories in sugar. 

Honey does have additional nutrients such as prebiotics, vitamins, and minerals, and honey does taste sweeter than sugar, so it might be used in less quantity. However, the amount of those nutrients is insignificant. That means honey is no better (or worse) to use when you are trying to lose weight.

Rather than substituting honey, try to cut out all added sugars (including honey). And if you do use a sweetener, use it sparingly.

MYTH #4: Gluten-free foods are healthier choices. 

Avocado and tomato toast

Don’t be fooled–there is no need to go on a gluten-free diet UNLESS you are allergic to gluten, have an intolerance to gluten, or have certain medical conditions. 

Gluten is a type of protein found in grains. For most people, it is not necessarily bad for you. 

So rather than focusing on cutting out gluten, most people actually benefit from making the simple switch to whole grains options.

With so much false out there on the internet, make sure you get your nutrition information from a credible source such as a Registered Dietitian Nutritionist (RDN). Getting the wrong guidance can just keep you spinning your wheels.

This is why I created the Facebook group Weight Loss Support with DF so you can get accurate nutrition information to support your weight loss journey. Come join me there where we share meal ideas, tips and other nutrition information.

Do you want to read about more tips that can help you lose weight? Check out my blog 10 Tips for Weight Loss Success.

Need help getting on the right plan. Contact me and let’s get you on a plan that will help you lose weight and keep it off.