10 Biggest Weight loss Myths
Body Plot • September 16, 2020
The health and wellness industry was worth 4.2 trillion dollars in 2019 and this number is
ever growing. Whilst the health and wellness industry can be valuable, informative and so beneficial, unfortunately, one of the less-beneficial and contributing growth factors, are the members within the industry that prey on both the
vulnerable and the insecurities of their customers. Many companies feed their customers lies, unrealistic
requirements and create problems that don’t exist. At Body Plot we don’t over complicate
health and instead, spend our time dispelling these myths with our clients on a daily basis.
We thought we could help you all too by dispelling some of the worst myths we have
heard and why they are wrong.
1. Carbs make you fat
A calorie deficit is required to lose fat. This means you consume fewer calories than you
burn. If you consume in a calorie surplus however, you will gain weight - this is not down to
your carbohydrate intake. All of our clients eat carbohydrates daily and make incredible
changes eating a balanced plate.
2.Bread makes you fat
There is no one product that can aid fat gain, particularly not bread. Bread can be a great form of fibre and
complex carbohydrates keeping you feeling fuller for longer. Look out on the back of packs
for the fibre and protein count per slice.
Our favourite breads are: Hovis lower carb bread
(found in most mainstream supermarkets), LivLife seriously seeded bread (found in
Waitrose) and Hi Lo bread (found in Sainsburys).
3. Weight training makes you look bulky
Eating in a calorie surplus coupled with lifting heavy can aid muscle mass. If you’re eating in
a calorie deficit and lifting weights, you’ll instead benefit from supporting your bone health,
supporting your joints and looking healthier and leaner.
4. You must do Cardio and HIIT to lose weight
Excess cardio and HIIT training doesn’t necessarily mean you’ll lose weight. You must
maintain a calorie deficit in order to lose weight. You can do this by exercising as you burn
calories through food. However, this doesn’t have to be cardio. We recommend our clients
to prioritise weight-lifting over cardio as high impact cardio and HIIT can be quite stressful
on your body and your joints. Cardio is great for your cardiovascular system so balance this
with your weight-lifting.
5. Eating fruit makes you fat
Eating excess calories leads to fat gain. Fruit can be higher in sugar and can often lead to not
feeling satiated particularly if it’s a high-sugar fruit such as mango or dates. Eating fruit in
moderation with protein, complex carbohydrates and fibre will enable you to feel fuller for
longer. Fruit however does not lead to fat gain, eating extra calories does.
6. Intermittent fasting will lead to fat loss
Whilst this is a method of reducing calories, fat loss is not inevitable. For many, intermittent
fasting is unsustainable as you can’t eat in a eating window every day; particularly when you're attending events.
Also, intermittent fasting works on the premise that you consume all of your calories in an
eating window however, the restriction can cause you to overeat your calories during that
window which means you eat in a calorie surplus and gain weight.
7. Bullet proof coffee can help you cut cravings.
There is no evidence to show that drinking a bullet proof coffee or eating fat in the morning can reduce cravings. Instead we do know that eating a balanced plate-full of fibre, protein and complex carbohydrates can help you feel fuller for longer and prevent cravings and increase feelings of satiety.
8. You must eat meat to build muscle.
Eating the right amount of protein and ensuring you consume all amino acids, are two of the keys to improving or maintaining body composition. Whilst animal products might be favourable for guaranteeing the consumption of complete amino acids, we know that it is important to be consuming lots of plants throughout the day for a healthy body, gut and
mind. You can therefore obtain the same level and variety of protein from plant-based sources such as: Quorn, soya, legumes, lentils, cheese, vegetables, seeds and nuts.
9. Doing lots of sit ups will give you flat abs
In order to get "flat abs" you need to develop the strength and mass of your abdominal muscles, as you do with your legs, biceps and chest and also minimise the level of fat. The latter is key. Many people do lots of ab exercises but still don't see change. However, if your nutrition is not optimised, you won't see the fat disappear which is crucial to see those
stronger abdominal muscles come through. Nutrition is fundamental to your changes, not sit ups.
10. Consuming soya can cause man breasts
Soya is a great plant-based form of protein that contains phyto-estrogens [plant-based
hormones that look like estrogen.] Estrogen is a female hormone. That, in turn, has raised
the fear that eating soy could bring out feminine traits in men, such as breast enlargement.
However, studies do not indicate that soya negatively impacts the production of
testosterone in men nor mimic the same activity as estrogen. Physto-estrogens are also
found in sweet potatoes, avocados and oats.
We would love to know, which one surprised you the most?
SOYA CHUNKS & PEAS CURRY (High Protein, Budget Friendly) Ingredients + Method Soak: 100g soya chunks in hot water for 10 minutes Squeeze out water and rinse. In a pan, heat 1 tsp oil. Add: 1 chopped onion Cook until golden. Add: 1 tbsp ginger-garlic paste Add spices: 1 tsp cumin 1 tsp garam masala 1 tsp coriander powder ½ tsp turmeric Add: 2 chopped tomatoes Cook until soft. Add: 100g frozen peas Soya chunks Add 200–300ml water and simmer for 15 minutes. Finish with: Fresh coriander Squeeze of lemon
GREEK / SOYA YOGURT SHRIKHAND (High Protein Dessert) Ingredients + Method In a bowl, combine: 300g 0% Greek yogurt OR thick soya yogurt (If using regular yogurt, strain overnight for thickness) Add: 1–2 tbsp maple syrup or honey or stevia powder 1/2 tsp cardamom powder ¼ tsp cardamom powder Few strands saffron soaked in warm water Mix well until smooth. Optional toppings: Chopped pistachios Almond slivers Chill for 1 hour before serving.
PANEER TIKKA MASALA (Lighter, High Protein Version) Ingredients + Method Cut 250g Apetina paneer into cubes. Marinate with: 3 tbsp 0% Greek yogurt or Soya yogurt 1 tsp turmeric 1 tsp garam masala 1 tsp paprika Salt Leave for at least 30 minutes. Air fry or grill at 200°C for 10–12 minutes until lightly charred. For sauce: In a pan, heat 1 tsp oil. Add: 1 chopped onion Cook until soft. Add: 2 cloves garlic 1 tbsp ginger Add spices: 1 tsp cumin 1 tsp garam masala ½ tsp turmeric Add: 1 tin chopped tomatoes Simmer 10 minutes and blend if desired. Stir in: 2 tbsp Greek or soya yogurt (off heat to avoid splitting) Add paneer and simmer gently for 5 minutes. Finish with coriander.
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🌱 What You’ll Need (Ingredients): Sweet Potato Puree: 1 ½ cups (Approx. 2 medium sweet potatoes, roasted and mashed) Nut Butter: ½ cup almond or cashew butter (creamy works best) Maple Syrup: ¼ cup (or honey) Cocoa Powder: ½ cup (unsweetened, good quality) Oat Flour: 1/3 cup (or almond flour for GF) Eggs: 2 large (or substitute with 2 flax eggs for vegan!) Vanilla Extract: 1 tsp Baking Powder: 1 tsp Sea Salt: ½ tsp + extra for finishing Chocolate Chips: ½ cup (dark is delicious!) Walnuts: ¼ cup, chopped (for the topping!) Optional: A pinch of cinnamon or cardamom for that extra spring warmth! ✨ 👩🍳 How to Make the Magic (Method): Prep: Preheat your oven to 175°C. Line an 8x8 inch baking dish with parchment paper (leave overhang for easy removal!). Blend the Base: In a large bowl or food processor, combine the smooth sweet potato puree , nut butter , maple syrup , eggs (or flax eggs), and vanilla extract . Mix until perfectly smooth and creamy. Add the Dry Ingredients: Add the cocoa powder , oat flour , baking powder , and sea salt . Fold gently until just combined—don’t overmix! (The texture should be thick and dreamy). If you’re using cinnamon or cardamom, add it now. Fold in the Treats: Gently fold in most of your chocolate chips . Leave a few aside to sprinkle on top! Assemble: Pour the batter into your prepared pan and smooth the top. Sprinkle with the reserved chocolate chips, the chopped walnuts , and a generous pinch of flaky sea salt . Bake: Bake for 25–30 minutes, or until the edges are firm and the center feels set but still soft. You want them fudgy! Chill (The Secret!): This is the hardest part, but it’s crucial. Let the brownies cool completely in the pan, then refrigerate them for at least 1 hour (or overnight) before slicing. This locks in that magical, dense, fudgy texture. Serve & Celebrate: Lift the brownies out using the parchment, slice into squares, and enjoy! ✨ Perfect with a glass of milk (dairy or non-dairy!) or just as they are.
20g Protein Dosa (Paneer or Tofu Filling) A comforting South Indian favourite with a high-protein twist. If you love dosa but struggle to hit your protein targets, this version is a game changer. By combining a traditional potato masala with either paneer or tofu, each dosa delivers around 20g of protein while still tasting like the classic comfort food we all love. Perfect for breakfast, lunch or dinner when you want something satisfying, nourishing and simple to make. Serves Makes 4 high-protein dosas Protein Approx 20g protein per dosa Ingredients For the dosa batter 2 cups dosa batter (store bought or homemade with more lentils) 1 tsp oil or ghee per dosa for cooking For the high-protein masala filling 2 medium potatoes, boiled and roughly mashed 200g paneer or firm tofu, crumbled 1 small onion, finely chopped 1 tsp mustard seeds 1 tsp cumin seeds 8–10 curry leaves 1 green chilli, finely chopped (optional) ½ tsp turmeric ½ tsp chilli powder 1 tsp garam masala Salt to taste 1 tbsp oil Juice of ½ lemon Handful fresh coriander, chopped Method Prepare the filling Heat oil in a pan over medium heat. Add mustard seeds and allow them to pop. Add cumin seeds and curry leaves and sauté for 30 seconds until fragrant. Add the chopped onion and cook until soft and lightly golden. Build the masala Add turmeric, chilli powder and garam masala. Stir for 30 seconds. Add the mashed potatoes and mix well so they absorb the spices. Add the protein Stir in the crumbled paneer or tofu and mix thoroughly with the potato masala. Cook for 3–4 minutes so everything heats through. Finish with lemon juice and fresh coriander. Cook the dosa Heat a non-stick or cast-iron pan. Pour a ladle of batter and spread into a thin circle. Drizzle a little oil or ghee around the edges and cook until the bottom is golden and crisp. Assemble Place a generous scoop of the protein masala in the centre of the dosa. Fold and serve hot with chutney or sambar.
Quinoa Khichadi Feeds 4–5 people Ingredients 812 g cooked quinoa 120 g yellow moong dal (about ⅔ cup), rinsed 2 tbsp ghee or olive oil 1½ tsp cumin seeds 1 tsp mustard seeds (optional) 2 tsp grated ginger 1–2 green chillies, finely chopped (optional) ½ tsp turmeric 1 tsp ground coriander 1 tsp ground cumin 2 medium carrots (about 200 g), diced 150 g peas 1 medium courgette (about 180 g), diced (optional) 1.2–1.5 litres water (adjust for texture) Salt to taste Fresh coriander to garnish Lemon wedges to serve Optional tempering 2 tsp ghee 1 tsp cumin seeds Pinch hing 6–8 curry leaves Method (with quantities included) Add 120 g rinsed moong dal and 500 ml water to a saucepan and simmer for 15–20 minutes until very soft. Heat 2 tbsp ghee or olive oil in a large pot. Add 1½ tsp cumin seeds and 1 tsp mustard seeds and let them crackle. Add 2 tsp grated ginger and 1–2 chopped green chillies and sauté for 30 seconds. Stir in ½ tsp turmeric, 1 tsp ground coriander and 1 tsp ground cumin and toast briefly. Add 200 g diced carrots, 150 g peas and 180 g diced courgette and cook for 3–4 minutes. Add the cooked moong dal, 812 g cooked quinoa, salt and 700 ml water. Stir well. Simmer for 8–10 minutes, adding more water until the khichadi is soft and spoonable. You may need up to another 500–800 ml depending on how thick you like it. Optional tempering: heat 2 tsp ghee, add 1 tsp cumin seeds, pinch hing and curry leaves, let splutter and pour over. Garnish with coriander and lemon juice before serving. Extra Body Plot Tips Add spinach at the end for iron and fibre Stir in tofu cubes for extra protein Serve with coconut yogurt and mango pickle Great for clients with gut issues, post-illness recovery, or reset weeks
A lighter, oil-controlled version of restaurant-style kurkure bhindi. Perfect as a crunchy side, snack, or topping for dal bowls - and great addition for every household on Friday Fakeaway night! Serves : 6–8 as a side dish Ingredients 1kg fresh bhindi (okra) 120g gram flour (besan) 60g rice flour 40g cornflour 2 tsp turmeric powder 4 tsp red chilli powder 4 tsp coriander powder 2 tsp cumin powder 2 tsp amchur (dry mango powder) 2 tsp chaat masala 2 tsp ajwain (optional) 2½–3 tsp salt (to taste) 4 tbsp oil (about 60ml) Light oil spray for air fryer Optional finish: lemon juice + extra chaat masala Method Wash the bhindi and dry completely. Moisture makes it slimy and prevents crisping. Slice lengthwise into thin strips. The thinner the slices, the crispier the result. Place bhindi in a large bowl. Add oil and salt and toss well. Add besan, rice flour, cornflour and all spices. Mix gently using your hands so each strip is lightly coated. The coating should be thin, not thick like pakoras. If mixture looks too dry, sprinkle 1–2 tbsp water. If too sticky, add 1 tbsp rice flour. Air Fryer Cooking Preheat air fryer to 180°C. Spread bhindi in a single layer (cook in batches if needed). Spray lightly with oil. Air fry 14–18 minutes, shaking halfway. Cook until deep golden and crisp. For extra crunch: cook 12 minutes, rest 5 minutes, cook another 3–4 minutes. To Serve Sprinkle chaat masala and squeeze fresh lemon juice. Serve with dal, yoghurt dip, wraps, or as a crunchy topping on salads. Storage Cool completely before storing. Keep in airtight container up to 2 days. Reheat in air fryer 3–4 minutes to crisp again. Body Plot benefits: High fibre and lower oil than traditional frying. Add crushed flaxseed or hemp seeds for extra protein. Pair with dal + salad for a balanced menopause-friendly meal and diabetes friendly meal with stable energy.
This recipe is such a delicious and nutritious take on pizza! If you've not enjoyed tofu previously, this recipe will change your opinion. Want to have your cake and eat it too? Try: have your pizza and eat it too! Key benefits: - High in Protein - Plant-centric with over 8 vegetables in this one dish - Can be easily made Vegan - Great for lowering cholesterol - Great for menopausal women Ingredients: - 1 block of Tofu [we used basil tofu] - Homemade or store bought tomato sauce - Protein cheese [Eat Lean or LIDL high protein] or Vegan Mozzarella - Vegetables of choice, we used: Aubergines, courgettes, sweetcorn, tomatoes, mushrooms, onions & red peppers - Lower in fat pesto Method: Drain tofu according to instructions on the pack. Cut tofu lengthways - this should result in approximately 3-4 tofu bases. Add these to a oil brushed air fryer or oven and bake at 190 degrees for 12 minutes, turning halfway. Finely dice the vegetables. Top with sauce, vegetables, cheese and pesto and add back into the air fryer or oven for a further 5 minutes until melted. Serve with a side salad and enjoy!