The other day, I was raving to a friend about one of my absolute favorite breads from a local bakery. To my surprise, he had never even heard of the place. When I encouraged him to check it out, he shrugged and said, “I try to stay away from bread.” I couldn’t help but feel he was missing out on what I consider one of the culinary wonders of the world! His reasoning? Avoiding carbs would prevent weight gain.
This belief is all too common, but it’s rooted in misinformation. Many people assume that cutting out an entire food group—especially carbohydrates—is the key to weight loss. But weight gain isn’t as simple as “eat carbs, gain weight.” The real issue is diet culture, which promotes restriction and fear around certain foods rather than a balanced, sustainable approach to eating.
I have found that as an intuitive eater myself, this offers a refreshing alternative. Instead of following rigid food rules, intuitive eating encourages listening to our bodies—eating when we’re hungry, stopping when we’re full, and making choices based on satisfaction rather than guilt. It’s not foolproof, especially when just beginning. But, when we trust our bodies and allow ourselves permission to eat a variety of foods, including bread, we remove the power that “forbidden” foods hold over us.
Let’s break down some common myths about weight gain:
"Carbs make you gain weight." Carbohydrates provide energy, fiber, and essential nutrients. Whole, minimally processed carbs—like whole grains, fruits, and vegetables—support digestion and overall health. Weight gain occurs when we consistently eat beyond our energy needs, not from eating one specific food.
"Eating late at night leads to weight gain." There’s nothing inherently fattening about eating at night. What matters most is what and how much we eat over time. Many people associate nighttime eating with mindless snacking, which can lead to consuming more than the body needs.
"Skipping meals helps with weight loss." Skipping meals can lead to increased hunger and overeating later. Intuitive eating encourages eating when your body needs fuel rather than ignoring hunger cues, which helps prevent bingeing and promotes a balanced relationship with food.
"Certain foods are ‘bad’ and should be avoided." Labeling foods as “bad” often creates a cycle of restriction and overindulgence. When we allow all foods in moderation, we naturally learn to eat in a way that satisfies us without guilt.
At the end of the day, enjoying a slice of delicious bread can be part of a healthy, balanced lifestyle. Intuitive eating teaches us to trust our bodies, reject diet culture, and find joy in nourishing ourselves—without fear of weight gain. Instead of avoiding food out of fear, we can embrace eating with curiosity, flexibility, and self-compassion.
As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I’m here to help you integrate these practices into your life. If you're interested in working with me, feel free to reach out at rachel@livehealthynyc.com