10 Nutrition Myths and Lies I Wish Would Die

Weight Loss Tips

Jul 16

Clients constantly come to us with predetermined beliefs about nutrition and fitness. They’ve been roped into believing nutrition myths that leave them feeling imperfect and discouraged.

It’s shocking to hear what they believe about losing weight and eating healthy.

And it’s not their fault, because social media promotes these nutrition myths. Plus, it’s not like we were taught much about nutrition in schools either!

Part of our online nutrition coaching is rewiring their belief system about losing weight and staying healthy, and dispelling these lies that run rampant online. Always remember that just because something sounds good in a soundbyte doesn’t mean that it’s true!

We absolutely love helping people reach their nutrition and weight loss goals and feel confident continuing their plan on their own because it feels realistic to their lifestyle.

Today, I want to share some common nutrition myths I hear from my clients and the truth behind them. Hopefully, it makes you feel better about pursuing a healthier lifestyle!

Key Takeaways:

The main reason myths about losing weight and nutrition are spread so quickly and easily.
10 nutrition myths and the truth behind them.
Red flags to watch out for in nutrition and weight loss advice.

Why Nutrition Myths Spread So Easily

We are constantly exposed to social media, trends, and influencers.

One trend has been for people to share their daily routines, and this often includes what they eat in a day.

While it’s fun to see the behind-the-scenes of other people’s lives, it doesn’t mean they are qualified to share nutrition advice.

Plus, what works for a 25 year old single super fit man probably won’t be the right fit for you! We all have our own unique needs and lifestyles, and the same plan won’t work for everyone.

The Problem With Influencers

It’s especially concerning when influencers promote products without any qualifications. It’s likely a brand deal, and they’re being paid to promote a product. There’s no science behind it if it actually works (or even evidence that this person uses the product in real life).

Information is being spread on social media, and we want to believe that there’s some perfect meal or supplement that will transform our health!

Don’t get me wrong - I have nothing against influencers. I just think we need to be more discerning when we see advice being shared online.

Is it simply an opinion or something that has worked for that specific person?

Or is there evidence and data to show the positive effects?

The next time you see a video promoting a diet, supplement, meal plan, or exercise routine, don’t blindly believe it. Look at their qualifications (are they a Registered Dietitian or have another medical degree?)

Do your own research and educate yourself, especially if what they say feels too good to be true or can be said in under 30 seconds. Usually (although not always) a short rule oversimplifies the truth.

10 Common Nutrition Myths and the Truth

So, what are some common myths about losing weight and nutrition that are floating around on the Internet?

Myth #1: I have to work out every day to lose weight.

Nope! While exercise has many amazing benefits, weight loss isn’t one of them. This is a myth that has existed for decades, and feels counterintuitive.

Don’t you burn calories working out? Don’t you need to burn calories to lose weight?

Technically, yes, but in reality nutrition has far more influence on weight loss than exercise does.

So if you’re feeling overwhelmed trying to change both your nutrition and start exercising at the same time, know that you should focus on nutrition first if your goal is weight loss instead of trying to do everything all at once and giving up.

Myth #2: Weight loss and fat loss are the same.

People (including me, honestly) often use these terms interchangeably, but they’re actually different!

Weight loss is a reduction in overall body weight. That could include body fat, muscle mass, water weight, or stored carbs. The number on the scale fluctuates based on hydration, hormones, and digestion.

Fat loss is a reduction in body fat while still maintaining lean muscle. Most people want this option! They want a more toned look, not just a smaller number on the scale.

You can still lose weight, but have a high body fat percentage if much of that weight loss comes from muscle instead of fat.

Myth #3: I can't have cheat meals and lose weight.

It’s true that you can’t have a cheat weekend, be healthy during the week, and expect to lose weight.

You can have indulgent meals, which means eating a special meal every once in a while but still mindfully.

This will look different for everyone, but here are a few examples:

Pizza night with a salad
Burger and a side of fruit
Stir fry with low-sodium soy sauce and lots of veggies

Even though these feel like cheat meals, they include healthier choices.

Myth #4: A keto diet is the best way to lose weight.

It’s actually one of the worst ways to lose weight. It only works for some people because the keto diet eliminates entire food groups and they aren't eating.

The keto diet is unbalanced, lacking nutrients, and unsustainable. We all know that’s a very unhealthy way to lose weight.

I don’t think anyone should be following the keto diet.

The best diet is one you can sustain long-term. Constantly swapping diet plans or “messing up your diet” will only leave you frustrated and discouraged.

Focus on a meal plan that supports your energy and lifestyle, creates a calorie deficit, and prioritizes nutrient-dense foods.

This is why I recommend tracking your macros - to make sure they are all in balance and you don’t have too much (or too little) of any one thing.

Myth #5: Supplements can replace a healthy diet.

Supplements are meant to supplement your diet. Pills can’t replace the nutrients you need from whole foods.

Humans are meant to eat food. I’d rather get my nutrients from an orange than a Vitamin C pill.

Supplements can fill gaps, but they aren’t a free pass to eat like crap.

You can get 99% of your nutrients from fruits and vegetables. You don’t actually need supplements if you’re intentional about eating high-quality foods.

Here are some sneaky ways to add more veggies to your diet!

Myth #6: Eating late at night causes weight gain.

Eating after dinner isn’t the best thing to do because it can impact how well you sleep, but it’s not the end-all be-all to meeting your weight loss goals.

It’s all about your total calorie intake and activity level, not the timing of when you eat. Some people tend to eat more sugary foods and treats at night (for me, it’s cereal!) vs healthier or whole foods.

Avoid eating food high in calories, fat, or sugar. If you feel like snacking after dinner, eat hard candy.

It takes a long time to eat, fulfills your sugar cravings, and has fewer calories.

If you want to take it a step further, suck on a mint Lifesaver. The minty flavor makes you not want to eat anything after.

If you’re hungry just before bed, try having something small like some apple slices or a cheese stick that won’t impact your sleep.

Myth #7: Meal prep is too time-consuming.

I agree… but only if you make it time-consuming. It doesn’t have to be time-consuming.

My meal prep process is super easy: Prep the ingredients you’ll need for meals, so they’re easy to whip up.

You can wash, cut, and even roast veggies to have as a side with a protein or mixed into a casserole.

You could grill chicken, sausage, and hamburgers for the week.

Maybe you want to prep some rice and quinoa to eat with a protein source.

Meal prep doesn’t have to be complicated. Make it work for your lifestyle.

Myth #8: Fresh produce is always healthier than frozen.

Frozen fruits and veggies are picked at peak ripeness and flash-frozen. This process preserves the nutrients so you get the most out of your food.

Freezing produce acts as a natural preservative, so most frozen fruits and vegetables contain less, if any, artificial additives.

We want to make eating healthy as easy as possible. You’re more likely to eat nutritiously if it’s easy. Quickly grabbing fruit or veggies out of the freezer is as easy as it gets!

Don’t get me wrong - I love some fresh fruit, but there’s nothing wrong with frozen produce.

I actually recommend having more frozen produce over fresh because it’s cheaper, already washed and cut, and doesn’t mold.

Myth #9: You need 1g of protein per pound of body weight.

You can lose fat without eating a ton of protein!

One gram of protein per pound is probably more than you need. That number is based on lean body mass and bodybuilders. I don’t know about you, but I’m not going to get up on stage and flex my muscles!

It can be intimidating, and then you don’t even try to eat protein because it feels like it's just not possible.

If you have over 20 pounds to lose, it’s too high.

So, how much protein do you need? Here’s a guide based on your height:

5’0” - 5’3”: 100-110g
5’4” - 5’6”: 115-125g
5’7” - 5’10”: 135-145g
5’11” - 6’2”: 155-170g
6’3”+: 175g+

Myth #10: Cardio is the best way to lose weight.

This might be a hot take, but I think cardio is overrated.

Cardio has a lot of cardiovascular benefits, but I don’t recommend it for weight loss because it tends to make people really hungry. They end up eating more calories than they burn during their cardio workout.

People also think they’re burning more calories than we actually are, so we think it’s okay to eat more.

Instead of adding more cardio to lose weight, I recommend focusing on walking more. You get similar calorie burning benefits without feeling super hungry afterwards.

What you eat is much more effective for weight loss than how long you spend on a treadmill.

Red Flags to Watch for in Nutrition Advice

There is SO much nutrition and weight loss advice out there from Registered Dietitians, Nutritionists, influencers, and personal trainers. It’s easy to listen to nutrition advice that sounds good but lacks real science.

These are some red flags to pay attention to when you hear nutrition advice online:

One-size-fits-all diets: Nothing works the same for everyone.
No credentials: Endorsements and recommendations without credentials could be a sign that they aren’t qualified to give advice.
Fear-based marketing: Words like ‘toxic’, ‘detox’ and ‘bad’ could be intentional fearmongering to get you to trust them.
Quick fixes: Instant results don’t last and aren’t healthy to strive for. Lasting change is gradual.
Removing entire food groups: We’ve all heard the advice to cut out carbs. Advice that removes entire food groups from your diet is usually not evidence-based. Balance matters in your diet.

Instead, look for nutrition advice with evidence-based recommendations, emphasis on sustainable habits, and personalization and flexibility based on your lifestyle.

That’s how you create lasting change!

Have You Fallen For These Nutrition Myths?

It’s totally okay if you have! We’re constantly bombarded with information on social media. Understanding the truth behind these myths will help you spot them in the future and make more educated decisions about your health.

A nutrition coach can help set up a plan that works perfectly for you. Get off the yo-yo diet roller coaster and finally unlock sustainable results that last.

And for more personalized advice, learn more about how we can support your weight loss and nutrition goals.

FAQs About Nutrition Myths and Facts

What is the most scientifically proven diet?

The Mediterranean diet has been scientifically proven to prevent disease and improve overall health, but again, no diet is perfect for everyone. I don’t think it is sustainable for most people. It’s confusing and not very much in line with modern life.

Does a nutritionist tell you what to eat?

We teach you how to create a meal plan that works best for you! We offer expert feedback on your food choices to help you feel educated and confident about making better decisions.

What are nutritionists not allowed to do?

Nutritionists do not prescribe supplements or medications or treat diseases. We offer advice, coaching, guidance, support, and accountability to help you reach your weight loss goals.

Bonnie Campbell