This post was developed in partnership with Way.
Knowing what is fact and what is fiction is one of the first steps to properly nourishing your body.
Unfortunately, there’s so much misinformation out there about nutrition that it’s hard to know what’s right and what’s wrong. Believing the wrong things can lead to habits that can be physically and/or emotionally damaging.
Let’s bust some common nutritional myths you may have seen.
Myth 1: Alternative foods are effective for weight loss.
You’ve probably seen the video. One person tells his followers that they can cut down on calories and be “healthier” by using palm noodle cores instead of regular pasta. Fruit instead of chocolate, lemon juice instead of olive oil in salads, and nonfat Greek yogurt instead of sour cream are also common substitutes.
Alternative foods, or “food swaps,” can help you reduce your calorie intake, but they don’t stop there. You need to consider several things.
First, let’s define the word “work” in relation to weight loss.
Does anything that leads to weight loss “work”? As a nutritionist, I think this is a low bar. When determining whether a habit or behavior is effective at losing weight, I go a step further and determine whether the person lost weight or kept it off.
Are you satisfied with the exchange? Egg white pizza dough may seem like a great option for cutting down on calories, but does it really taste good? Does it leave you feeling satisfied and full after eating it? What are the emotional and physical effects of eating this replacement vs. eating real food in its whole form?Eating shirataki instead of wheat pasta can help you in your home. Is there any point in enjoying spaghetti night anymore? Can frozen yogurt drops really quell your chocolate cravings?
Can we all agree that the above concoction is far from a butterfinger?
As a nutritionist, I’ve seen too many people trying to “eat” their cravings, only to end up unsatisfied and end up eating the food they wanted in the first place. I advise my clients to honor their cravings instead of ignoring them or trying to replace them with another, less desirable food.
It’s also important to set expectations regarding swaps. Do you plan on using this swap forever? Can you live happily ever after eating a birthday cake made entirely of watermelon with coconut cream “frosting”? Or do you use swap in situations that don’t make much sense to you?
Depending on your circumstances, intentions, and expectations, swaps can be effective. Skip a swap if it causes dissatisfaction, compensatory overeating, or negatively impacts your mood or life in general.
Myth #2: Embarrassing yourself about your weight helps with “motivation.”
“The thinner it is, the tastier it is.”
‘no pain no gain. ‘
We’ve been programmed by the diet industry to believe that shame leads to motivation and “results,” but research suggests that shame used to encourage weight loss is counterproductive. (and here too).
Let’s be honest, being ashamed of ourselves feels terrible, and that feeling can have a ripple effect on our mental and physical health. When was the last time you decided to do something long-term?
If you wouldn’t say it to your best friend or loved one, you shouldn’t say it to yourself either.
Advertisements like the one above target women and imply that it is wrong to have a body type that differs from the “skinny ideal.” This is a harmful, shameful message that doesn’t work in the long run (although it greatly benefits companies).
Bullying, whether by ourselves or by others, is not motivating, it is destructive. It can lead to low self-esteem, anxiety, and depression.
Be guided with compassion as you seek to change your physical and/or mental health. When trying to change your health, being self-compassionate is far more effective than being self-critical and can lead to increased self-esteem and increased self-esteem. Self-compassion begins with recognizing that perfection doesn’t exist and that failure is a normal part of growth.
Myth 3: Everyone has an “ideal weight,” which can be determined with a graph or simple equation.
The truth is more complicated! In 2024, we know that weight as it relates to health is much more complex than a single number.
These graphs and equations are not meant to evaluate your ideal weight. Rather, it was developed by life insurance companies between 1885 and 1908 to predict the risk of death for large groups rather than individuals.
Frame size, muscle mass, and other genetic variables are not taken into account in simple calculations, and these may vary from person to person. For example, my ideal weight is probably 120 pounds. I literally never weighed that in my adult life. My weight has stabilized at around 138 pounds, which accounts for the fact that I have above average muscle mass. This is genetic! I couldn’t have reached 120 pounds and stayed there without adopting harmful eating and exercise habits.
With my clients, I use the term “comfortable weight” to describe the weight a person can maintain while living their best life. Basically, a comfortable weight is where the weight falls off when you’re properly nourishing your body and moving your body in a way that’s pleasurable rather than punishing.
A comfortable weight may not be exactly the weight you want, but it is the weight your body feels happiest at. If you try to lose weight from a comfortable weight, you may find that your body continues to resist the weight.
Recent research shows that only 2% of the nutritional information we see on social media is accurate. This means that the vast majority of posts, reels, TikTok videos, and other social media content are either misleading or flat out wrong.
While it helps to know who to follow, it’s also helpful to keep in mind a few tips to assess whether the information you’re seeing is probably legitimate.
Oversimplification of science, health, and nutrition is a big red flag. Is the person making an unlikely promise? If it sounds too good to be true, it probably is. Be skeptical of anyone who claims that a simple smoothie or meal can solve your health problems, as the “cure” for your symptoms and illnesses probably won’t be found in your kitchen. Similarly, no food is a “miracle” cure or causes fatal harm, and the promise of a “quick fix” is questionable.
Does the person sell products? Not everyone selling something can’t be trusted, but if a claim about a product evokes fear or anxiety about food, or just doesn’t sit well with you, then what’s behind whatever product they’re selling? I recommend checking out some research. One red flag phrase is about “ancient secrets” or things “your doctor doesn’t know/won’t tell you.” Also be wary of undisclosed affiliate links. By law, anyone selling something on social media for a company must disclose their financial relationships.
Do they use words like “toxic,” “real,” “clean,” or “chemicals”? These are often used by people to push the narrative that food is horrible . While some foods are more physically nutritious than others, it’s important to understand that thinking about foods in black and white is a big red flag.
Is the person an expert in their field?Registered dietitians (RDs) are the only regulated medical professionals in the field of nutrition. This means that our practices and content are overseen by regulatory bodies and must meet certain guidelines.
Don’t “go all in” on one piece of content. Does the content’s message seem to be echoed by legitimate medical professionals? Look for consensus among experts. Look outside of social media to see exactly if this information is being talked about elsewhere. Universities, medical centers, and your own health care providers are a good place to start.
At Way, we want you to know the honest facts about food and eating. At Way, we want you to know the honest facts about food and eating. The Way app helps teach you how to eat intuitively while respecting your body and developing compassion for it.
Click here to learn more about the Way app.
