Bread will make you gain weight, sushi is always a healthier option, and carbs are your worst enemy—these are just some of the biggest misconceptions about weight loss.

But these so-called “truths” couldn’t be further from reality, according to registered dietitian Kirby Sorenson.

Here, she addresses the top 10 weight loss myths that might be holding you back, explaining why these ideas might actually be sabotaging your journey to better health and fitness.

1. Apple cider vinegar helps you lose weight

Forget what you’ve heard: apple cider vinegar won’t magically melt away the pounds, detoxify your body, or balance your pH.

However, there is some evidence that it can help improve your body’s blood sugar response after a high-carb meal, making it a useful tool for managing blood sugar levels.

2. Sweet potato is healthier than other potatoes

Many people think that sweet potatoes are healthier than white potatoes, but that’s not entirely true. From a macronutrient perspective, sweet potatoes and white potatoes are quite similar.

Dietitian Kirby Sorenson Debunks the Biggest Misconceptions About Weight Loss

Although white potatoes have a slightly higher glycemic index (GI), the difference is minimal and does not have a significant impact.

In terms of micronutrients, sweet potatoes contain more vitamin A and vitamin C, while white potatoes are higher in potassium and iron.

Both options offer unique benefits, so you don’t have to choose one over the other.

3. Sushi is a healthy and balanced meal

Sushi is a popular dish for a “healthy” meal, but it’s not always as healthy as it seems.

Many sushi rolls are primarily rice, with only small amounts of vegetables and protein, making it primarily a source of carbohydrates with little fiber, protein and healthy fats – key components of a balanced meal .

Sushi is a popular dish for a “healthy” meal, but it’s not always as healthy as it seems (stock image)

For a more nutritious alternative, try sashimi with edamame or Vietnamese rolls.

Vietnamese rolls offer a good amount of fiber from fresh vegetables and often contain a generous portion of lean protein, making them a more balanced choice than typical Australian sushi rolls.

4. Carbs are “bad” and the reason you gain weight

“I need to cut down on carbs”, “Carbs are the enemy”, “I’m going to go low carb”.

These are phrases Kirby hears a lot as a weight-loss dietitian, especially from healthy people..

But the reality is that carbohydrates play a crucial role in a healthy, balanced diet.

Carbohydrates, along with proteins and fats, are an essential macronutrient that your body needs for energy. For most healthy individuals, carbohydrates should make up about 45 to 65 percent of daily calorie intake.

Carbohydrates are so important that cutting them out is simply not a sustainable approach. Instead, try to focus on choosing healthier carbs over less nutritious options.

When deciding which carbs to eat, it’s essential to know the difference between simple and complex carbs. Here is a breakdown:

Simple carbohydrates – think sugar, sweets, soft drinks and white flour foods – have a basic structure, usually one or two sugar molecules, and are therefore quickly digested and absorbed, leading to a rapid increase in blood sugar.

These quick bursts of energy often lead to spikes and crashes in your blood sugar, which can leave you feeling tired or hungry shortly after eating.

In contrast, complex carbohydrates include longer chains of sugar molecules, which take longer to break down, resulting in a slower release of sugar into the bloodstream.

Examples include vegetables, legumes (beans, lentils, chickpeas, etc.), whole grains (brown rice, oats), and other fiber-rich foods. Not only do they keep you full longer, but they’re packed with vitamins and minerals.

Remember: Eliminating carbs completely can leave you feeling tired or low on energy, which can often lead to overeating or snacking later in the day.

5. Eating bread makes you gain weight

No, bread alone does not make you gain weight.

No food is intrinsically linked to weight gain. Weight gain occurs when you are in a calorie surplus, meaning you consume more calories than your body burns.

No, bread alone does not make you gain weight. You can enjoy bread while losing weight, as long as you are in a calorie deficit (stock image)

If you eat enough bread to exceed your caloric needs, then yes, you could gain weight. But you can also enjoy bread while losing weight, as long as you are in a calorie deficit.

6. Snacks can derail weight loss

This is not necessarily true. In fact, snacks can actually help people lose weight if they help satisfy a person’s hunger while waiting for their next meal. Avoiding snacking when you’re really hungry can lead to binge eating, poor food choices, or oversized portions at meals.

Of course, snacking can negatively impact weight loss goals, especially when done recklessly or when the choices are essentially unhealthy.

But if you opt for snacks high in fiber and protein and only eat them when you’re actually hungry, you should be fine.

The key is to ask yourself before you snack: Do I actually want this because I need it, or am I just bored?

7. Healthy foods are always expensive

No, healthy foods aren’t always the most expensive option. Planning your meals in advance and making a weekly grocery list can help you make healthier choices on a modest budget..

Here are some ideas for making healthier foods more affordable:

• Choose seasonal fruits and vegetables
• Buy frozen or canned foods, including fruits, vegetables, legumes, and canned tuna or salmon. These products are just as nutritious as fresh produce, but be sure to read the ingredient list to verify there is no added sugar and/or salt.
• Compare prices (check price per kg) and look for special offers and discounts
• Buying in bulk can often be cheaper than purchasing individual servings. This is especially true for products like rice, pasta, oats, nuts and seeds.
• Avoid shopping hungry to reduce impulsive purchases
• Choose private label options. These items often have similar nutritional content to brand-name options and can be half or even a quarter of the price.
• Look at supermarkets other than Coles and Woolworths. Shopping at a value chain like Aldi can significantly reduce your weekly grocery bill while still purchasing the same items.

Another point: some expensive products marketed as health foods are actually not essential to a healthy diet. You could easily have a balanced diet without half the products that make up the “health food” range at your local supermarket.

8. Fruits contain too much sugar

Fake. Fruits are incredibly nutritious, full of essential vitamins, minerals and fiber.

The natural sugars in fruit provide a healthy source of energy and are very different from the processed sugars found in candy, candy bars and cakes.

Meal frequency has no significant impact on your basal metabolic rate or overall calorie expenditure if your total calorie intake remains the same (stock image)

9. Small, frequent meals throughout the day will “boost” your metabolism

Meal frequency does not have a significant impact on your basal metabolic rate or overall calorie expenditure if your total calorie intake remains the same.

For better metabolic health, avoid constant calorie deficits, get enough sleep, and incorporate weightlifting into your routine.

10. Fats should be avoided

Fats are essential for health and should not be avoided. The body requires a minimum amount of dietary fat – about 0.5 g per kilogram of body weight, or about 20% of daily calorie intake – to support various vital processes.

Healthy fats help prevent coronary heart disease, contribute to the production of hormones and allow the absorption of fat-soluble vitamins (A, D, E, K). They also play a crucial role in cellular health, immune function, nerve transmission, brain health and inflammation management.

It is important to understand that not all fats are the same. Only polyunsaturated fats (omega-3 and omega-6) are essential and should make up about 10% of your daily energy intake. Other fats include monounsaturated fats (beneficial but not essential because the body can produce them) and saturated fats (which should be limited to less than 10% of your daily energy intake).

Sources of polyunsaturated fats include fatty fish (salmon, mackerel, sardines, trout, tuna); nuts and seeds; vegetable and vegetable oils; and meat and eggs.

Monounsaturated fats, which can support cholesterol levels and overall cardiovascular health, can be found in foods such as olive oil, avocados, nuts and seeds, and olives.

Saturated fats – those that should only be consumed in moderation – are found in processed meat, dairy products, palm oil, fried foods and sweets.