A nutrition expert has highlighted five of the most damaging weight-loss myths that could undermine people’s diet efforts.
Kevin Greene, Medical Scientist and Nutritionist and Managing Director of Almased, addressed five popular weight loss myths circulating on social media that have amassed millions of views despite lacking scientific support. Greene warns that these misconceptions can leave people feeling frustrated and may even cause them to abandon their health and fitness goals altogether.
Myth 1: Skipping meals boosts weight loss
“Eating regular balanced meals throughout the day supports metabolism,” Greene states. “When you skip meals, your body may compensate by slowing down metabolic processes.”
“Missing meals triggers hunger hormones like ghrelin, often leading to lethargy and overeating later in the day,” he adds. “People who miss meals frequently end up consuming more calories overall than if they had eaten consistently.” Metabolism works best with consistent fuelling, and Greene suggests three balanced meals a day.
Myth 2: Carbs after 6pm cause weight gain
Greene explains that carbohydrate timing matters less than total daily intake, and that your metabolism doesn’t simply switch off at night.
“The idea that carbs eaten after a certain hour automatically turn to fat ignores how the body actually works,” he notes. “What matters most is your overall nutritional balance throughout the day.”
Studies published in the National Library of Medicine show that long-term weight maintenance is challenging regardless of carb timing, with only 25% of patients sustaining the weight-loss result over time. But surveys also highlight a growing public interest in nutrition science and healthy eating habits, suggesting people are shifting away from diet myths toward more sustainable approaches.
Myth 3: All calories are equal
“Protein is important for many reasons,” Greene explains. “Nutrition research shows that 100 calories from protein affects your body very differently than 100 calories from simple sugars. For those looking to manage weight effectively, nutritionally complete options rich in high-quality protein and essential amino acids can help preserve lean muscle mass and support metabolism, benefits that clinical research shows products like Almased provide.”
Protein requires more energy to digest, thanks to the thermic effect of food. In fact, protein digestion can burn up to 20–30% of its calories, compared to just 5–10% for carbohydrates. It also supports satiety and helps preserve muscle during weight loss. “This makes protein-rich nutrition particularly effective for weight management,” Greene says.
Myth 4: Weight loss requires intense exercise
“NHS guidelines recommend adults aim for 150 minutes of moderate activity weekly,” Greene states.
Light, consistent activity paired with proper eating often yields better long-term results than extreme exercise regimens.
“Walking 30 minutes daily combined with balanced nutrition typically produces more sustainable outcomes than exhausting gym sessions with poor eating habits,” Greene explains. “It’s about consistency and quality, not intensity.”
Myth 5: Detox diets remove fat
“Detox diets are often marketed as a shortcut to a ‘cleaner and leaner’ body, but they don’t actually flush fat from your system,” Greene explains. “The idea that juices, teas, or cleanses can melt away fat is a dangerous misconception.”
Your liver and kidneys are already highly effective at filtering and removing toxins naturally. While some detox programs may make people feel lighter due to lower calorie intake or water loss, Greene emphasizes, “These approaches aren’t targeting body fat; in fact, most of these cleanses don’t contain high-quality protein, and therefore consumers are often losing dangerous amounts of muscle. Retaining muscle while losing weight is critical to long-term health. Real, lasting results come from consistent, healthy habits.”
To maintain consistency, Greene recommends choosing nutritionally complete options that provide sustained energy and balanced macronutrients, such as Almased, which is formulated to support metabolism and preserve muscle mass during weight loss.
