Nutrition advice can feel like a minefield of misinformation. Everyone seems to have an opinion, and the loudest ones are often wrong. Let’s clear up five of the most common nutrition myths so you can stop second-guessing your choices and start seeing real progress.
Myth #1: Carbs Are Bad for You
Let’s set the record straight: carbs are not the enemy. Your body loves carbs because they’re a quick, efficient energy source. They fuel your brain, your muscles, and, frankly, your ability to function as a human being. Cutting them out entirely might make you drop a few pounds initially, but it’s often water weight and glycogen depletion—not fat loss. Plus, do you really want to live in a world without pasta?
The real issue isn’t carbs themselves but the type and quantity. Refined carbs like sugary cereals or white bread aren’t as nutritionally dense as options like oatmeal, brown rice, or sweet potatoes. Instead of demonizing carbs, try pairing them with protein and healthy fats to balance your meals and stabilize energy levels.
Myth #2: Eating Late Causes Weight Gain
This myth comes from the idea that your body somehow “stores” calories differently at night. In reality, your metabolism doesn’t clock out at 8 p.m. What matters most is how much you’re eating over the entire day, not when.
That being said, late-night eating can sometimes lead to overeating. If you’re snacking at night, ask yourself: are you actually hungry, or are you eating out of habit, boredom, or stress? If you’re hungry, grab something balanced like Greek yogurt with fruit or a handful of nuts. If it’s boredom, maybe a cup of tea or a good book is the answer.
Myth #3: You Need a Cleanse to Detox
If you’re considering a juice cleanse or some “magic” detox tea, save your money. Your liver and kidneys are perfectly designed to handle toxins and keep your body in balance. Skipping solid food and drinking green juice for days won’t make your body “cleaner”—it’ll just make you cranky and hungry.
The best way to support your body’s natural detox systems is to take care of them. Eat a diet rich in colorful vegetables, whole grains, lean proteins, and healthy fats. Drink plenty of water, get enough sleep, and move your body regularly. It’s not flashy, but it works.
Myth #4: Fat Loss Means Cutting Out Entire Food Groups
Eliminating entire food groups might sound like a fast-track to results, but it’s not a sustainable—or healthy—solution. Whether it’s carbs, fats, or dairy, restrictive diets tend to backfire because they’re hard to maintain long-term. And when you eventually reintroduce those foods, the weight often comes back.
Instead, aim for balance. Fat loss comes down to creating a calorie deficit, but that doesn’t mean you need to deprive yourself. Focus on portion sizes, prioritize protein and fiber to keep you full, and make room for your favorite treats in moderation. A little chocolate isn’t going to derail your progress; trying to avoid it forever might.
Myth #5: Strength Training Requires a “Bodybuilder Diet”
You don’t need to eat six plain chicken breasts a day to build muscle or get stronger. While protein is important for muscle repair and growth, carbs and fats are equally vital for fueling workouts and recovery.
Think of your diet as a tool to support your training. Protein is the building block, carbs are the energy source, and fats help with recovery and overall health. Whether you’re lifting heavy or working on endurance, your meals should include a balance of all three macronutrients. And yes, you can still have a burger—just maybe skip the triple fries.
Focus on What Works
The world of nutrition is full of noise, but you don’t have to fall for the myths. Small, sustainable habits—like eating balanced meals, staying hydrated, and making time for movement—are what truly lead to long-term success.
If you’re feeling overwhelmed or unsure about where to start, let me help. Together, we’ll create a nutrition plan that works with your lifestyle, supports your goals, and leaves room for the foods you love.
Start here: book a No-Sweat Intro. You don’t need to do it alone, and I’m here to help.