Every day, we are inundated with messages about nutrition, dieting, and weight loss. Some are accurate, but many are misleading and designed to sell you something that sounds too good to be true. While nutrition science may not offer quick fixes, evidence-based guidance never goes out of style.

As dietitians, we see clients navigating not only fad diets but also a growing focus on GLP-1 medications, which are often portrayed in the media as a “shortcut” to rapid weight loss. While GLP-1s may be medically appropriate for certain individuals under clinical supervision, they are not a magic solution and do not replace the importance of balanced eating, physical activity, and sustainable habits.

Here are some of the most common weight loss myths we hear and what the research actually shows:

1. "You must cut out carbs to lose weight"

Carbohydrates are the body’s preferred fuel source, and cutting them out entirely does not lead to sustainable weight loss. In fact, consuming fewer than 130 grams of carbs per day can negatively affect brain function due to reduced serotonin production.

• Simple carbs: Candy, soda, baked goods; can spike blood sugar and affect energy.

• Complex carbs: Whole grains, fruits, beans, and vegetables; provide fiber, sustained energy, and support gut and brain health.

Dietitian tip: Include complex carbs at every meal. They fuel your body, support digestion, and maintain energy without derailing weight goals.

2. "Snacking is bad"

Snacking often gets a bad reputation because people associate it with chips, candy, or ice cream. But eating small, nutrient-rich snacks can support metabolism, prevent overeating, and help sustain energy.

Dietitian tip: Listen to hunger cues. If your body signals that you need a snack, choose one rich in protein, fiber, or healthy fats to stay satisfied until your next meal.

3. "Natural is always better"

The term “natural” is largely unregulated. Many products labeled natural are processed or calorie-dense. The FDA has not defined “natural,” though it generally refers to foods without added color, artificial flavors, or synthetic substances.

Dietitian tip: Don’t assume a “natural” label means healthy. Focus on ingredient quality and nutrient content.

4. "Never eat after 6 p.m."

Meal timing is far less important than overall balance of calories and nutrients. Eating before bed won’t inherently cause weight gain if daily intake aligns with your energy needs. Certain foods, like caffeine or alcohol, may impact sleep, but not metabolism or weight directly.

Dietitian tip: Pay attention to overall intake, not the clock. A balanced evening snack is fine if you’re hungry.

5. "Short-term diets lead to long-term results"

Fad diets promise rapid results, but they rarely produce lasting change. Extremely restrictive diets can slow metabolism and are difficult to maintain long-term.

Dietitian tip: Prioritize gradual, positive changes, like adding more vegetables or switching to whole grains. Small, consistent adjustments support sustainable results.

6. "Certain foods can make you burn fat"

No food burns fat. While caffeine or spicy foods may slightly increase metabolism for a brief period, the effect is minimal and does not produce meaningful weight loss.

Dietitian tip: Focus on overall nutrition quality rather than “fat-burning” claims. Consistency and balance matter more than trendy superfoods.

7. "Gluten-free diets help with weight loss"

Eliminating gluten will not automatically reduce weight. For most people, gluten-free diets do not result in weight loss and may even lead to weight gain if processed substitutes are consumed. True benefits occur only in individuals with Celiac disease or gluten intolerance.

Dietitian tip: Only follow a gluten-free diet if medically necessary. Otherwise, focus on nutrient-dense, balanced meals.

8. "GLP-1 medications are a magic shortcut"

GLP-1 receptor agonists, often highlighted in the media, can support weight loss in certain medical contexts by influencing appetite and satiety. However, they are not a substitute for healthy eating habits.

Dietitian tip: If using GLP-1 therapy, work with a healthcare professional to ensure meals remain balanced and nutrient-dense. Sustainable weight management comes from consistent, evidence-based nutrition and lifestyle habits, not medication alone.

9. Exercise alone will make you lose weight.

Many people believe that working out intensely will automatically result in weight loss, but exercise without balanced nutrition is rarely enough. While physical activity is essential for overall health, cardiovascular fitness, and muscle strength, weight management is primarily influenced by calories consumed versus calories burned. 

Dietitian tip: Focus on combining regular exercise with a balanced, nutrient-dense diet. This approach supports fat loss, preserves muscle mass, improves metabolism, and promotes long-term health, rather than relying on workouts alone.

Bottom Line from Dietitians

Weight loss is rarely about quick fixes or eliminating a single food group. Sustainable results come from balanced meals, mindful choices, and realistic long-term habits. Evidence-based nutrition never goes out of style, and incorporating medical therapies like GLP-1s should complement, not replace, a healthy lifestyle.

As dietitians, we encourage you to rely on credible guidance, listen to your body, and approach food as nourishment rather than restriction.