In this information-saturated age, it is not always easy to distinguish between truth and lies. Anyone can express an opinion on whatever they like without having any education or professional expertise in the field. Furthermore, thanks to the internet, this information spreads across the world instantly. Unfortunately, this also applies to nutrition. False or misleading claims can spread easily and quickly, often aided by uneducated nutrition consultants, self-proclaimed experts, influencers, or various celebrities. Sadly, this often includes media outlets such as magazines or marketing campaigns from companies promoting their products. So, how do you recognize a myth?
1. The solution is far too easy
Whether you are trying to lose weight, gain weight, or simply improve your lifestyle, the path to self-improvement is rarely simple and results certainly do not come for free. Changing your lifestyle is a long-term journey where you may encounter obstacles, sacrifices, and setbacks. The important thing is not to give up, to persevere, and to work your way exactly to where you want to be through gradual changes. If you come across a product, such as a dietary supplement, that offers an easy and quick solution, it is likely a marketing campaign. Also, beware of phrases like “you will lose weight after eating this food” or “this product will cure you,” as well as “it will damage your health.”
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2. Unknown source of information
It is advisable to verify information you read on the internet or anywhere else. This is even more important if the author of the article is unknown, as it is unclear whether they have the appropriate education or professional knowledge. It is also good to monitor the source of the information. The author may refer to various studies or professors, but these may not exist at all or may not even specialize in the given topic. Remember that an article does not equal a study, and you should always verify information.
3. Demonization of food
If an article, influencer, or anyone else demonizes one specific food, food ingredient, or an entire food group, it is likely another mystification. Such claims usually state that by eliminating this food or food group, you will lose weight or be cured of various diseases. Conversely, they claim that consuming them causes weight gain and illness. An example is the recommendation to limit the consumption of baked goods (which is, of course, perfectly fine).
4. Shocking information
If a nutritional statement really catches you off guard, it is quite possible that it is a myth. The more shocking the information, the more likely it is to be a fabrication. New scientific findings are not intended to shock you, but to objectively convey new information. Using certain information to shock can, once again, be a marketing strategy.
5. Aggressive messaging
The same applies to aggressive messages. The more aggressive and persistent the message is, the more likely it is to be a myth. Professional studies are not meant to incite fear; they are meant to inform about new findings. You will certainly not read in any study that you must do this or that, otherwise terrible things will happen. Again, remember that an internet article is not a professional study, although it may draw information from them.
How to protect yourself from myths
As I have mentioned several times, the ideal solution to defend against myths is to always verify newly acquired information. Do not believe everything that is said, even if it is said by an influencer with hundreds of thousands of followers or your favorite celebrity. Think critically. Rely on your common sense, which will surely tell you whether something is complete nonsense or not. Do not try to find shortcuts; they do not exist. You will only prolong your journey unnecessarily. Instead, focus on small, albeit slower, but sustainable steps that will ultimately lead you exactly where you need to be.
TIP: You can learn how to achieve healthy and sustainable weight loss here.
Author: Ing. Kristina Heřmanová
