Weight Loss Myths: What Really Works in Grand Rapids, Michigan

Living in Grand Rapids, MI, you’re surrounded by great healthcare systems like Spectrum Health, Trinity Health Grand Rapids, Metro Health, and Mercy Health. Yet, confusing weight loss advice is everywhere—from social media to fad diets. Understanding what’s true and what’s myth is essential for safe, sustainable weight loss.

This guide debunks common weight loss myths with a focus on Grand Rapids residents, local lifestyle, and Michigan’s unique climate and health challenges.

Understanding Weight, Health, and Energy

In the Grand Rapids and broader West Michigan area, rates of overweight and obesity are similar to the rest of the U.S., which means many adults are at higher risk for conditions like heart disease and type 2 diabetes.

When we eat, our bodies get:

  • Macronutrients: carbohydrates, protein, fat, and (if consumed) alcohol
  • Micronutrients: vitamins, minerals, antioxidants
  • Energy: measured as kilojoules (kJ) or calories (cal)

In nutritional science:

  • Carbohydrate = 17 kJ per gram
  • Protein = 17 kJ per gram
  • Fat = 37 kJ per gram
  • Alcohol = 29 kJ per gram

Fat and alcohol are more energy-dense than carbs and protein. For example, in rough terms:

  • 35 g slice of bread ≈ 360 kJ
  • 35 g butter ≈ 1060 kJ (almost 3 times as much)

If you eat more energy than your body uses, you gain weight—no matter whether the energy comes from carbs, protein, or fat.

Your energy needs depend on:

  • Age
  • Body size and muscle mass
  • Sex
  • How active you are (for example, walking the Riverwalk vs. sitting at a desk all day)
  • Genetics
  • Pregnancy or breastfeeding

In cold Michigan winters, people often move less and crave heavier comfort foods, which can make weight gain easier. The key is balancing energy in and energy out, not chasing quick fixes.

Myth 1: “Carbohydrates Make You Fat”

Reality: Carbs Are Essential for a Healthy, Balanced Diet

Carbohydrates are your body’s preferred energy source, especially for:

  • Brain
  • Central nervous system
  • Kidneys
  • Exercise and physical activity

Eating a baked potato, a bowl of pasta, or wholegrain bread does not automatically cause weight gain. According to major dietary guidelines, 45–65% of your daily energy can safely come from carbohydrates as part of a balanced diet.

Carbs become a problem when:

  • Portions are very large
  • They’re combined with lots of saturated fat (e.g., pasta with heavy cream sauce, potatoes loaded with butter and sour cream)
  • Most carbs come from highly processed foods (chips, pastries, sugary cereals)

Some Carbohydrates Are Healthier Than Others

Carbohydrates with a lower glycaemic index (GI) have a slower, steadier effect on blood sugar and help you feel full longer. These include:

  • Wholegrains: oats, whole wheat bread, brown rice, barley, quinoa
  • Legumes: beans, lentils, chickpeas
  • Fruits: apples, berries, oranges
  • Vegetables: sweet potatoes, carrots, non-starchy veggies

These foods:

  • Take longer to digest
  • Help control hunger
  • Provide fibre, vitamins, and minerals
  • Support heart and digestive health

In Grand Rapids, you can find a wide range of healthy carb options at:

  • Fulton Street Farmers Market
  • Local grocery chains and co-ops
  • Community-supported agriculture (CSA) programs around Kent County

Watch Portion Size and Add-Ons

If you’re watching your weight, portion control matters:

  • A moderate serving of potatoes or wholegrain pasta with vegetables and lean protein can fit a healthy plan.
  • A large plate of pasta with creamy sauce and extra cheese will add a lot of energy (kilojoules/calories) and saturated fat.

Bottom line: Carbohydrates themselves do not cause weight gain—excess total energy does.

Myth 2: “Low-Carb Diets Are the Only Way to Lose Weight”

Short-Term vs Long-Term Effects

Very low-carbohydrate diets (like Keto, Atkins, Paleo variations, and other low-carb plans) can cause rapid initial weight loss, often because:

  • Your body uses up stored glycogen (carb stores in muscles and liver).
  • Each gram of glycogen is stored with about 3 g of water.
  • As glycogen is used, you lose water weight.

This early drop on the scale is mostly water, not body fat.

Over the long term, research shows that:

  • Weight loss from low-carb diets is often similar to other calorie-controlled diets.
  • What matters most is a pattern you can stick with.

Health Risks of Very Low-Carb Diets

Long-term, very low-carb diets can:

  • Limit important nutrients from fruits, vegetables, and wholegrains
  • Reduce fibre intake and increase the risk of constipation
  • Increase risk of micronutrient deficiencies
  • Make your brain feel “foggy” and affect mood
  • Increase the workload on the kidneys due to high protein intake
  • Raise LDL (“bad”) cholesterol if the diet is also high in saturated fat
  • Potentially worsen liver issues if high in fat

Common short-term side effects:

  • Nausea
  • Dizziness
  • Constipation
  • Fatigue
  • Dehydration
  • Bad breath (halitosis)
  • Loss of appetite

For people in Grand Rapids with diabetes, kidney disease, heart disease, or liver conditions, a strict low-carb or high-fat Keto diet can be risky. Always talk with:

  • Your GP or primary care provider (through Spectrum Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health)
  • A registered dietitian (find one via local hospital systems or the Kent County Health Department)

Bottom line: Low-carb diets can work for some people in the short term, but they are not the only or necessarily the healthiest weight loss approach.

Myth 3: “Single Foods or Food Combinations Can Melt Fat”

Reality: Single-Food or “Food Combining” Diets Don’t Work

Some diets claim that:

  • You shouldn’t eat carbs and protein together.
  • Certain foods (like grapefruit, celery, kelp, or “fat-burning” teas) melt away fat.
  • Your digestive system can’t handle certain food combinations.

These claims are not supported by science.

Your digestive system has enzymes that can break down carbs, protein, and fat at the same time. Most foods are already a mix of nutrients (for example, beans have both carbs and protein).

In fact, combining foods can improve nutrition:

  • Vitamin C in foods like oranges, strawberries, or bell peppers helps your body absorb iron from plant foods like beans, lentils, and spinach.

“Superfoods” and Weight Loss

Many foods called “superfoods” (such as acai berries, kale, salmon, turmeric, green tea) are:

  • Nutrient-dense
  • High in vitamins, minerals, and antioxidants
  • Often low in energy (kilojoules/calories)

They can be part of a healthy diet, but:

  • No single food will cause significant weight loss.
  • Eating a few “superfoods” won’t offset an overall poor diet.

Fibre is the closest thing to a “special” nutrient for weight control:

  • High-fibre foods (fruit, vegetables, wholegrain breads and cereals, legumes) help you feel full with fewer kilojoules.
  • They support gut health and may help reduce the risk of chronic diseases, which are a concern in Michigan’s aging population.

Bottom line: It’s your overall eating pattern, not one special food or combination, that matters most.

Myth 4: “Skipping Meals Will Make You Lose Weight”

Reality: Skipping Meals Often Backfires

In busy Grand Rapids life—commuting, school runs, long work hours—it’s common to skip breakfast or lunch. But regularly skipping meals can:

  • Leave you tired and sluggish
  • Increase cravings later in the day
  • Lead to overeating at night or choosing fast food and snacks
  • Make it harder to get enough essential nutrients

Over time, this pattern can stall weight loss or even promote weight gain.

Intermittent Fasting in Context

Intermittent fasting (IF) includes approaches like:

  • 5:2 diet: 5 days of usual eating, 2 days of very low energy intake
  • Alternate-day fasting
  • Time-restricted eating (e.g., 16:8 – fasting for 16 hours, eating within an 8-hour window)

Research suggests:

  • Intermittent fasting can result in similar weight loss to traditional calorie-reduced diets.
  • The key factor is whether you can sustain the pattern over the long term.

If a strict fasting schedule doesn’t fit your lifestyle (shift work at a local hospital, caring for family, irregular hours), it may not be the best choice for you.

Bottom line: Regular, balanced meals and snacks that fit your routine are often more sustainable than extreme fasting or meal-skipping.

Myth 5: “Cutting Out Whole Food Groups Guarantees Weight Loss”

Going Vegetarian or Vegan

Many Grand Rapids residents choose vegetarian or vegan diets for ethical, cultural, or environmental reasons. These diets can be very healthy and are often associated with:

  • Lower levels of obesity
  • Reduced risk of heart disease and some chronic conditions

But simply going vegetarian or vegan does not guarantee weight loss. You can still gain weight if you:

  • Eat large portions
  • Rely on high-fat or high-sugar foods (fried foods, sweets, heavily processed meat substitutes)
  • Drink a lot of sugary beverages

Gluten-Free Diets

A gluten-free diet is medically necessary for:

  • People with coeliac disease
  • Those with medically diagnosed non-coeliac gluten sensitivity

For everyone else:

  • Going gluten-free is not automatically healthier or helpful for weight loss.
  • You may miss out on vitamins, minerals, and fibre from wholegrain wheat, barley, and rye.
  • Many processed gluten-free products are low in fibre and high in starch, sugar, or fat, which can contribute to weight gain.

If you suspect gluten-related issues, see your Grand Rapids healthcare provider for proper testing before changing your diet.

Bottom line: Removing a food group doesn’t guarantee weight loss; overall energy intake and food quality matter more.

Myth 6: “Liquid Calories Don’t Count”

Many Drinks Contribute to Weight Gain

We need fluids to stay hydrated, especially with Michigan’s dry indoor air during winter heating season and hot, humid summers. But many drinks add a lot of extra energy without making you feel full.

Best choices:

  • Water – no kilojoules, essential for health
  • Plain milk – provides protein, calcium, and other nutrients (watch portion sizes if you’re managing weight)

Drinks to limit:

  • Soft drinks and slushies
  • Energy drinks
  • Sweetened iced teas
  • Flavoured milks
  • Specialty coffees made with full-cream milk and flavored syrups
  • Sports drinks (usually only needed for prolonged, intense exercise)
  • Alcohol

Example:

  • Reducing from 2 × 600 mL cola per day to 1 × 200 mL mini can can save the equivalent of about 25 teaspoons of added sugar per day.
  • Over a year, that small change could translate to significant weight loss if everything else stays the same.

Alcohol and Weight

Alcohol contains almost as much energy as fat:

  • 1 “standard drink” ≈ 10 g alcohol ≈ 290 kJ

Alcohol can also:

  • Lower inhibitions and lead to overeating or choosing high-fat, high-salt foods (like bar snacks, late-night fast food)
  • Interfere with sleep, which can affect appetite hormones and weight over time

In Grand Rapids, social events, brewery visits, and gatherings often involve alcohol. Moderation is key if you’re working on weight management.

Bottom line: Drinks can quietly add a lot of energy. Water should be your main beverage, with sugary drinks and alcohol kept to a minimum.

Myth 7: “‘Clean,’ Raw, or Organic Foods Automatically Lead to Weight Loss”

Foods marketed as clean, raw, or organic can be part of a healthy diet, but:

  • “Organic” refers to how food is produced, not its energy content.
  • Organic cookies, chips, or sugary snacks can still be high in kilojoules and low in nutrients.
  • Eliminating all “non-organic” or non-raw foods can make your diet unnecessarily restrictive and expensive.

There are many nutritious, minimally processed foods that are not labeled organic, such as:

  • Frozen vegetables and fruits
  • Canned beans (low-sodium)
  • Plain yogurt
  • Wholegrain breads and cereals

Bottom line: Choose a variety of minimally processed foods that fit your budget and lifestyle; don’t rely on marketing terms to guide your choices.

Science Matters: Be Careful with Fad Diets and “Miracle” Claims

The internet and social media in West Michigan, like everywhere else, are full of:

  • Fad diets
  • Detoxes and cleanses
  • “Magic” weight loss products
  • Celebrity or influencer endorsements

Many of these:

  • Are based on personal stories, not solid science
  • Are promoted by people or companies who profit from sales
  • Can be nutritionally unbalanced or unsafe

Good nutrition advice is based on well-designed scientific studies that include many people with different backgrounds, ages, and health conditions.

In Grand Rapids, you can access evidence-based guidance from:

  • Your primary care provider or GP
  • Registered dietitians at Spectrum Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health
  • Public health programs through the Kent County Health Department or Grand Rapids Public Health initiatives

What Actually Works for Healthy, Sustainable Weight Loss

The most effective approach is slow, steady change, not drastic short-term diets.

Focus on a Balanced Eating Pattern

Aim to:

  • Choose a wide variety of foods every day
  • Emphasize vegetables and fruits (fresh, frozen, or canned in water)
  • Include wholegrain breads and cereals
  • Add lean proteins (fish, poultry, beans, lentils, tofu, eggs, lean meats)
  • Use healthy fats in moderation (olive oil, nuts, seeds, avocado)
  • Limit highly processed foods high in saturated fat, salt, and added sugars

Watch Portion Sizes

  • Larger portions = more energy, even from healthy foods.
  • Be especially mindful with energy-dense foods like oils, fried foods, sweets, and alcohol.
  • Eating out in Grand Rapids restaurants? Consider sharing entrees, choosing smaller sizes, or boxing half to go.

Have a Regular Eating Pattern

  • Try to eat at consistent times most days.
  • Don’t go long stretches extremely hungry, which can lead to overeating later.
  • Plan ahead for busy days—pack snacks or simple meals.

Move More, Year-Round

Regular physical activity is critical for long-term weight control and overall health.

Aim for at least:

  • 150 minutes of moderate activity per week (e.g., brisk walking, cycling, swimming)
  • Plus muscle-strengthening activities 2 days per week

In Grand Rapids, consider:

  • Walking or biking local trails (e.g., White Pine Trail, Millennium Park) in warmer months
  • Indoor options during winter: community centers, gyms, mall walking, home exercise videos, or climbing at local facilities
  • Simple daily changes: taking the stairs, parking farther away, short walking breaks during the workday

Measuring Progress: Look Beyond the Scale

Instead of focusing only on weight, also pay attention to:

  • Waist circumference:
    • Healthy guideline:
      • Men: less than 94 cm
      • Women: less than 80 cm
  • Energy levels
  • Sleep quality
  • Blood pressure, blood sugar, and cholesterol (checked by your doctor)

Gradual changes in these areas often reflect improvements in health, even if the scale moves slowly.

When to Get Professional Help in Grand Rapids

If you’re unsure where to start or feel stuck:

  • Talk to your GP or primary care provider at Spectrum Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health.
  • Ask for a referral to a registered dietitian for a personalized nutrition plan.
  • Check with the Kent County Health Department or Grand Rapids Public Health programs for community resources, classes, or support groups.

A dietitian can help you:

  • Create a realistic eating plan that fits your schedule, culture, and preferences
  • Navigate conditions like diabetes, high blood pressure, high cholesterol, or food intolerances
  • Set achievable goals and adjust your plan over time

Key Takeaways: Weight Loss Myths vs Reality in Grand Rapids

  • Carbohydrates are essential for a balanced diet; they don’t automatically cause weight gain.
  • Very low-carb diets can cause quick water loss but may have side effects and are not superior long-term for most people.
  • Single foods, “superfoods,” or food combinations don’t melt fat; your overall diet pattern matters most.
  • Skipping meals usually backfires and doesn’t support sustainable weight loss.
  • Cutting entire food groups (like gluten or animal products) doesn’t guarantee weight loss and may cause nutrient gaps if not done carefully.
  • Sugary drinks and alcohol can add large amounts of energy and contribute to weight gain.
  • “Clean,” raw, or organic labels don’t automatically mean weight loss–friendly.
  • Small, consistent changes in eating and activity, tailored to your life in Grand Rapids, are the safest and most effective way to lose weight and keep it off.

If you’re ready to make changes, start with one or two small steps—like swapping sugary drinks for water or adding a 20–30 minute walk most days—and build from there. Over time, these realistic habits can make a meaningful difference to your health.