If you’ve ever tried to eat healthier, you’ve probably been bombarded with advice from every direction—social media, your aunt who swears by celery juice, and that one friend who suddenly became a nutrition expert after watching a single Netflix documentary.
But let’s be real: a lot of common nutrition advice is complete nonsense. Some myths refuse to die, and many people still believe them, despite science saying otherwise. So, let’s bust some of these biggest nutrition lies and talk about what actually works.
1. Carbs Are Evil and Will Ruin Your Life
🚫 The Lie: Carbs are the reason you can’t lose weight, they cause instant fat gain, and if you even look at a piece of bread, your diet is doomed.
✅ The Truth: Carbs are NOT the enemy. Your body literally needs them for energy, brain function, and overall sanity. The problem isn’t carbs—it’s the type of carbs.
What Actually Works:
- Choose complex carbs (whole grains, vegetables, legumes) over ultra-processed, refined ones.
- Moderation is key. Eating an entire cake? Not great. Eating a sweet potato? Perfectly fine.
2. Fat Makes You Fat
🚫 The Lie: Eating fat will make you instantly gain weight and clog your arteries.
✅ The Truth: Fat is essential for your body—it helps with brain function, hormone production, and absorbing vitamins. Plus, healthy fats actually keep you full longer, preventing overeating.
What Actually Works:
- Eat healthy fats like avocado, olive oil, nuts, and fatty fish.
- Avoid trans fats and heavily processed vegetable oils, which can actually be harmful.
Moral of the story? Fat isn’t bad. Bad fats are bad.
3. You Need to Detox With Juices and Cleanses
🚫 The Lie: Your body is full of “toxins,” and the only way to remove them is to drink green sludge for three days while questioning your life choices.
✅ The Truth: Your liver and kidneys detox your body for free, 24/7. Juice cleanses don’t “flush toxins”—they just flush your bank account.
What Actually Works:
- Eat fiber-rich foods, drink water, and let your organs do their job.
- Save your money and eat real food instead of living on expensive celery water.
4. Eating Late at Night Makes You Gain Weight
🚫 The Lie: If you eat after 7 p.m., your metabolism shuts down and every calorie turns directly into belly fat.
✅ The Truth: Your body doesn’t care what time you eat—what matters is your total calorie intake vs. what you burn.
What Actually Works:
- Late-night snacking can lead to weight gain if you’re eating excess calories, but it’s not about the clock.
- If you’re genuinely hungry at night, eat something healthy instead of a whole bag of chips.
5. Fresh Produce Is Always Better Than Frozen
🚫 The Lie: Frozen fruits and veggies are nutritionally inferior and should be avoided.
✅ The Truth: Frozen produce is often just as nutritious (or even more so) because it’s picked at peak ripeness and flash-frozen, locking in nutrients.
What Actually Works:
- Fresh is great, but frozen is a convenient, budget-friendly, and nutrient-packed option.
- The only thing to watch out for? Added sugars or sauces in frozen foods. Stick to plain versions.
6. You Have to Eat Small Meals Every 2-3 Hours to “Boost Your Metabolism”
🚫 The Lie: If you don’t eat constantly, your metabolism slows down, and your body goes into “starvation mode.”
✅ The Truth: Your metabolism doesn’t work like that—eating every few hours doesn’t magically make you burn more calories.
What Actually Works:
- Some people do well with small frequent meals, while others prefer larger, less frequent meals—do what works for you.
- Total daily calorie intake matters more than meal frequency.
7. Eggs Are Bad for Your Heart
🚫 The Lie: Eggs raise your cholesterol and cause heart disease.
✅ The Truth: Eggs do contain cholesterol, but studies show they don’t negatively impact most people’s heart health. In fact, eggs are one of the most nutrient-dense foods on the planet.
What Actually Works:
- If you have high cholesterol, talk to your doctor about egg consumption.
- Otherwise, eggs are an excellent source of protein, healthy fats, and essential vitamins.
8. All Calories Are Equal
🚫 The Lie: A calorie is a calorie, no matter where it comes from.
✅ The Truth: While calorie balance matters for weight, the quality of your food is just as important. 200 calories of almonds and 200 calories of soda affect your body very differently.
What Actually Works:
- Focus on nutrient-dense foods, not just counting calories.
- Prioritize protein, fiber, and healthy fats to stay full and satisfied.
9. You Need to Drink 8 Glasses of Water a Day (Exactly)
🚫 The Lie: If you don’t drink precisely 8 glasses of water daily, you’ll shrivel up like a raisin.
✅ The Truth: Hydration needs vary from person to person based on body size, activity level, and climate. There’s no magic number.
What Actually Works:
- Drink when you’re thirsty (your body knows what it’s doing).
- If your pee is dark yellow, drink more water. If it’s light yellow or clear, you’re good.
10. Eating Healthy Is Expensive and Impossible
🚫 The Lie: Only rich people with unlimited Whole Foods budgets can afford to eat healthy.
✅ The Truth: Eating well can be affordable if you shop smart and plan ahead.
What Actually Works:
- Buy in bulk (grains, beans, frozen veggies).
- Cook at home instead of buying overpriced “healthy” snacks.
- Stick to seasonal produce—it’s cheaper and fresher.
Final Thoughts: Trust Science, Not Myths
There’s a lot of bad nutrition advice out there, but now you know better! Instead of falling for the latest diet trend, stick to the basics:
✅ Eat real food
✅ Balance your carbs, protein, and fats
✅ Drink water when you’re thirsty
✅ Don’t fear carbs, fats, or eggs
✅ Save your money—your liver doesn’t need detoxing
Now go forth, eat your carbs guilt-free, and enjoy food without the nonsense. 🍎🥑🥗
