Welcome to Volume 14 of F45 Training’s Fact or Fiction: Nutrition series, where we challenge common food, fitness and weight-loss claims with practical, evidence-informed advice. With guidance from registered dietitian Ashleigh Kidd, each edition helps you move beyond restrictive rules and quick-fix thinking, so you can build habits that support your training, wellbeing and long-term goals.
In this edition, we’re exploring whether all processed foods should be avoided, why “saving up” calories before a meal out can backfire, why cutting carbs is not the best route to fat loss, and why a calorie deficit is only one part of sustainable weight management.
Let’s unpack the myths, habits and everyday choices that can shape a more balanced approach to nutrition.
“All processed foods are bad”
Fiction!
Processed foods typically get a bad rap, but having some convenience foods on hand can actually make it easier to maintain healthy habits and achieve your nutrition goals. I’m not suggesting you eat heavily processed foods every day, but sometimes processed foods can be a great way to help us balance our meals (like frozen veggies), especially when we’re pressed for time.
Convenience food staples:
- Frozen produce (hello thick & creamy smoothies)
- Salad kits
- Whole wheat pasta
- Canned tuna (easy protein!)
- Nut butter
- Canned beans (look for low sodium options when available)
- String cheese
- Frozen protein waffles (top with PB, chia seeds, and berries for a balanced breakfast on the go)
- Ready to serve rice or quinoa (look for low sodium options when available)
- Chicken tenders (pro tip: add this to your salad kit when you’re in a pinch)
“You should save up calories during the day if you know you’re going out to eat later”
Fiction!
POV: It’s 12pm, you’re starting to get hungry, but you hesitate because you’re going out for dinner and drinks this evening. It’s easy to think that “saving up” calories is a good idea in anticipation of eating a large meal or going out later in the day. However, doing so will likely leave you feeling out of control at your next meal, eating past fullness, and feeling very uncomfortable.
Instead, eat how you normally would that day so that you can be present and mindful later on.
Eating consistent meals/snacks throughout the day and not skipping meals can help by:
- Providing consistent energy
- Avoiding the 3pm slump
- Balancing blood sugars
- Decreased chance of binge eating, giving into late-night sugar cravings, or overeating at the end of the day
- Improved mood
Off out for dinner this evening? Explore our guide to how to eat healthy while dining out to make good choices.
“For fat loss, it’s best to cut out carbs”
Fiction!
If someone or something tells you to cut out any macronutrient (protein, carbs, fat) to reach your goals, this is a major red flag (with the exception of medical reasons)! Carbohydrates are often demonized but in fact they are essential to function optimally. They’re not only our bodies primary and preferred source of energy, but they provide a variety of micronutrients, help to balance blood sugars, aid in performance recovery, and are essential for building a balanced, satisfying plate.
“A calorie deficit is the only thing that matters when it comes to weight loss”
It’s not that simple!
To lose weight we must be in a caloric deficit, there’s no mystery there. However, that’s not the only piece to the puzzle when it comes to building sustainable health habits, which should be the overarching goal. Here’s a few tips on where to start:
- Incorporate mindful eating practices
- Focus on where you can add nutrition into your diet vs what you should take away
- Aim to eat a balanced meal most of the time and avoid skipping meals
- When eating in a calorie deficit, start slow with a daily deficit of around 200-350 calories. (Adjustments can be made every few weeks as needed.)
It’s also important to avoid severe restriction/fad diets (very low calories, cutting out entire food groups, etc.), as this can lead to:
- Decrease in muscle mass
- Weight cycling
- Weight gain in the long term
- Poor relationship with food
- Lower base metabolic rate
- Headaches
- Imbalanced blood sugars
- Nutrient deficiencies
- Irritability and mood swings
Looking for more practical nutrition guidance? Keep exploring F45 Training’s Fact or Fiction: Nutrition series with our special editions for Thanksgiving and Ramadan, where registered dietitian Ashleigh Kidd shares balanced, dietitian-backed advice for navigating seasonal meals, celebrations and routine changes with confidence.
