Nutrition Tips That Are Totally Sabotaging Your Progress
If you have ever felt confused about what to eat, you are not imagining it. Nutrition advice online is full of conflicting messages like “cut carbs,” “eat more protein,” “skip breakfast,” “drink celery juice,” or “fast until noon.” The truth is, most of what we see on social media is either oversimplified or taken out of context.
When you are trying to eat better and feel your best, these marketing strategies can do more harm than good. They can cause frustration, guilt, or even make you quit before you see real progress. Let’s clear the noise and look at what science actually says about some of the most common nutrition myths that might be holding you back.
Myth: Carbs Make You Fat
This one refuses to die, it’s like the go-to reason for people when they are trying to lose weight but can’t. Carbohydrates are not the enemy, the source and timing of your carbohydrates is. In fact, carbs are your body’s main source of energy, especially for your brain and muscles.
Refined carbs like pastries, soda, and white bread digest quickly and can spike your blood sugar. But complex carbs such as oats, quinoa, fruits, vegetables, and whole grains provide fiber, vitamins, and steady energy.
Science shows that when you eat balanced meals with the right mix of carbs, protein, and fats, you’re more likely to maintain a healthy weight and feel more energized. If you want help building simple balance into your days, you may also like my blog on small habits that make the biggest difference.
Myth: Eating Late at Night Causes Weight Gain
You have probably heard that anything eaten after 8 p.m. turns straight into fat. The reality is, your body does not suddenly stop burning calories when the clock hits a certain time.
What matters more is what and how much you eat overall. Late-night snacking often leads to mindless eating like chips in front of the TV or sweets when you are tired. It is not the time of day that matters, but your overall calorie intake and food quality.
If you’re genuinely hungry at night, it’s okay to eat something small and balanced, like Greek yogurt with berries or a protein shake. If evenings tend to be your most chaotic time, you might find my post on routine consistency helpful.
Myth: You Have to Cut Out Entire Food Groups to Be Healthy
Whether it is carbs, dairy, or fat, extreme restriction almost ALWAYS backfires. Cutting out entire food groups can lead to nutrient gaps and a strained relationship with food. Not to mention, it can weigh heavily on your social life if you’re avoiding seeing friends and family because you’re constantly “dieting”.
Some of the most common food groups that people cut out: dairy, fats and carbs.
Dairy provides calcium and protein
Fats help with hormone balance and nutrient absorption
Carbs give your body fuel
Unless you have a medical reason to avoid something (like lactose intolerance or celiac disease), eliminating whole categories of food is unnecessary.
Science supports moderation. A balanced, flexible diet is far easier to stick with long term than one based on restrictions.
Myth: You Need a “Detox” to Reset Your Body
Your body already has a built-in detox system. Your liver, kidneys, lungs, and skin do that job 24/7. No juice cleanse or detox tea can outperform your body’s natural processes. However, supporting those systems with proper nutrition and diet can help your body’s natural detoxification processes perform optimally. Think:
Proper hydration
Eating fiber-rich foods
Limiting alcohol
Getting enough sleep
Cleanses that cut out solid food or severely restrict calories can slow down your metabolism and make you feel worse. Instead of looking for a reset, think of nourishment as an ongoing process. The best detox is a balanced meal and enough water.
If you want simple tools that support your daily habits, like hydration picks, high-fiber snacks or wellness essentials, I put all my favorite options in one place. You can check them out here.
Myth: You Must Eat Perfectly Every Day to See Results
Perfection is not the goal. Consistency is. What matters most is your eating habits over time, not a single meal or weekend off track.
Trying to be perfect often leads to the all-or-nothing mindset, where one slip-up makes you feel like you failed. A better approach is to focus on balance. Aim for mostly nutritious meals and allow room for treats or flexibility.
We have science to back this up. Sustainable eating patterns, not strict diets, are what support lasting results and a healthy relationship with food.
Nutrition should not feel like a guessing game. When you understand what is fact versus what is fiction, you can make better choices for your body and mind.
You do not have to follow every new diet trend or fear certain foods. Instead, focus on building meals that make you feel good, keep you full, and fit your real life. The science is clear: small, consistent habits will always outperform extreme rules. Choosing a balanced lifestyle that you enjoy will outperform any new trend you see on instagram!
Frequently Asked Questions:
1. What is the biggest nutrition myth women fall for?
Many women (and men) believe they have to drastically cut calories to lose weight. In reality, eating too little can slow metabolism and cause fatigue. A moderate calorie deficit paired with strength training works better.
2. Are carbs or fats worse for you?
Neither. Both are essential. Choose complex carbs and healthy fats like olive oil, nuts, and avocados, and keep portions balanced with protein.
3. How do I know what nutrition advice to trust?
Look for sources backed by registered dietitians, peer-reviewed research, or reputable organizations like the Academy of Nutrition and Dietetics. Be skeptical of anything that promises fast results or miracle foods.
4. What does sustainable nutrition actually mean?
It means eating in a way that supports your health and energy without cutting out entire foods or food groups. It is about balance, flexibility, and long-term consistency.
Check The Myth Buster Guide on Subtract for an in-depth guide that breaks down the most common nutrition myths with science-backed swaps and myth-to-method breakdowns. Learn how to turn confusing advice into clear, actionable steps for sustainable results that actually last.