When it comes to weight loss, many myths still persist, even with scientific evidence that debunks them. Mary Lee, clinical nutritionist and CEO of FitClinic, with a postgraduate degree in Functional, Aesthetic, and Phytotherapy Nutrition, spoke with the Fitness Blog to highlight some of these popular beliefs and clarify what science really says about losing weight. Below, we will explore the most common misconceptions and discover how to adopt a more effective and sustainable approach to achieving and maintaining a healthy weight.

What is Myth and What is Truth?

1. Carbohydrates Cause Weight Gain
   According to Mary, one of the most widespread myths is that consuming carbohydrates leads to weight gain. The truth is that weight loss is more related to a calorie deficit—consuming fewer calories than you burn. The quality of the carbohydrates consumed is also crucial. Prioritize low glycemic index carbohydrates, which provide sustained energy and are beneficial for health.
2. Detox Diets Promote Weight Loss
   Detox diets are often promoted as quick solutions for weight loss, but there is no scientific evidence to support their effectiveness in this regard. The body already has natural detoxification mechanisms, primarily through the liver, and these diets do not significantly contribute to weight loss.
3. Eating Carbohydrates at Night Causes Weight Gain
   The belief that eating carbohydrates at night leads to weight gain is unfounded. Weight gain results from a positive calorie balance, meaning consuming more calories than you burn. The timing of carbohydrate consumption is not as relevant as the quality and total amount consumed throughout the day.
4. Extreme Diets Are Effective in the Long Term
   Diets that eliminate entire food groups, such as carbohydrates or fats, are not sustainable in the long term and can lead to nutritional deficiencies. Additionally, these diets can cause fatigue, headaches, irritability, hormonal imbalances, and promote a negative relationship with food, making it difficult to maintain weight.
5. Eating Several Small Meals Speeds Up Metabolism
   There is no conclusive evidence that eating several small meals throughout the day significantly speeds up metabolism. Meal frequency should be adjusted according to individual preference and lifestyle. What’s important is maintaining a proper calorie balance and a nutritious diet that provides all the necessary nutrients.

How to Lose Weight in a Healthy Way?

Mary Lee emphasizes that the science-based approach to weight loss differs from fad diets by focusing on sustainable lifestyle changes. Healthy weight loss involves:

• Controlled Calorie Deficit: Reducing calories in a balanced way without eliminating entire food groups.
• Quality of Food: Choosing nutritious and high-quality foods.
• Regular Physical Activity: Incorporating exercise into your daily routine.
• Adequate Sleep: Ensuring good sleep quality.
• Behavioral Change: Adopting healthy eating habits and an active lifestyle.

This holistic approach helps maintain an ideal weight and promotes long-term good health.