The “homemade,” “natural,” or “organic” label often gives us a sense of nutritional security, particularly when trying to reduce sugar in our diet. We think a homemade walnut brownie made with coconut sugar is necessarily better for our waistline than an industrial cookie.

Sure, you control ingredient quality and avoid certain additives, but calories remain calories, whether they come from a homemade cake or a store-bought one. Coconut sugar, honey, agave syrup, or dates are still sugar to your body and blood sugar.

An “organic” granola bar can contain as much sugar as a classic chocolate bar. Fruit smoothies, even without added sugar, can represent the caloric equivalent of four or five fruits concentrated in a single glass, without the satiety provided by whole fruit fiber. A green smoothie with banana, mango, and dates can easily reach 400 calories.

The trap of “healthy” snacks is they give us a good conscience and sometimes push us to consume larger quantities. A mix of nuts and dried fruits can be nutritious, but a 50-gram handful already provides 250 calories. The important thing is staying aware of portions and not confusing “healthy” with “unlimited” for weight loss.

This belief dates from the 80s-90s when fat demonization was at its peak in media and nutritional recommendations. The food industry jumped into this breach by offering hundreds of “0% fat” or “light” products. Yet, not all lipids are equal, and certain fats are essential to our body and weight loss.

Products labeled “0% fat” often compensate for flavor loss by adding sugars, sweeteners, or additives. A flavored 0% yogurt can contain twice as much sugar as a whole plain yogurt, ultimately providing as many or more calories while being less satisfying.

Good fats like those from avocado, nuts, olive oil, or fatty fish contribute to satiety and allow absorption of fat-soluble vitamins A, D, E, and K. Completely eliminating fats can lead to cravings and compensation with other foods, often sweeter ones, which is counterproductive when trying to reduce sugar.

The key isn’t eliminating fats but choosing the right ones and controlling quantities. A tablespoon of olive oil on salad will be more beneficial for your weight loss and health than an industrial light sauce packed with additives and often richer in sugar.

Intermittent fasting has become very popular in recent years, particularly among women seeking a simple method to lose weight without counting calories. Its followers attribute miraculous virtues to it: rapid weight loss, improved metabolic health, increased energy, better blood sugar control…

Reality is more nuanced. Intermittent fasting can indeed help with weight loss, but primarily because it naturally reduces the time window during which we eat, thus more easily creating a caloric deficit. If you compensate by eating much more during your eating periods, particularly foods rich in sugar, the effect will be null or even counterproductive.

Intermittent fasting isn’t magic and doesn’t exempt itself from thermodynamic laws. It’s a tool that can work for some women by helping them better structure their diet and reduce sugary snacking. For others, it can create frustrations, food obsessions, or overeating episodes during eating windows.

Some women even develop an unhealthy relationship with food, depriving themselves excessively during fasting then rushing to ultra-sugary foods as soon as their eating window opens. This approach can disrupt natural hunger and satiety signals.

Like everything else, there’s no universal solution. Intermittent fasting can be interesting to experiment with, but it doesn’t replace the fundamentals: a balanced, varied diet with gradual sugar reduction adapted to your individual needs. Listen to your body and don’t hesitate to consult a professional if you have specific questions or a history of eating disorders.