The world of nutrition can be confusing and full of conflicting popular beliefs that may not be based on scientific evidence. To add insult to injury, even scientifically sound advice may not be best for your body. TLDR: There are a lot of common nutrition myths out there, and we’re here to help debunk them.

Separating fact from fiction is crucial for making informed decisions about your health and well-being. Today, we’re tackling some of the most prevalent nutrition myths, setting the record straight, providing healthy eating facts to guide you, and pointing out when more personalized advice would be advantageous to reaching your body composition and performance goals.

 

Why Understanding Nutrition Science Is So Important

Getting caught up in the latest fad diets and nutrition trends is common, but relying on misinformation can harm your health. Understanding nutrition myths is crucial for making informed choices that support your well-being.

The Dangers of Misinformation

Relying on unfounded claims can lead to nutrient deficiencies, unhealthy eating habits, and potential health risks. 

Need an example? Following a restrictive diet that scares you into cutting out major food groups could lead to insufficient essential vitamins and minerals, compromising your immune system and overall health.

Furthermore, some nutrition myths promote extreme or unsustainable practices that can damage your relationship with food and lead to disordered eating patterns. It's essential to evaluate the information you consume critically and seek advice from qualified professionals.

The Impact of Nutrition Myths on Health Goals

Believing in nutrition myths can hinder your progress toward achieving your body composition, performance, and health goals. You might be following ineffective or counterproductive strategies, leading to frustration and disappointment. 

For example, suppose you believe that all carbohydrates are bad and drastically cut them from your diet. In that case, you may experience fatigue, decreased performance and recovery, and increased cravings, ultimately sabotaging your weight loss and performance efforts.

Instead, stick to healthy eating facts and seek guidance from evidence-based resources. Remember that sustainable health goals are built on solid, factual foundations.

 

Common Diet Misconceptions

Navigating common diet misconceptions can be tricky. The sheer volume of conflicting advice can leave anyone feeling overwhelmed. Let's debunk some of the most common nutrition myths:

Myth 1: All Fats are Bad

Many people fear fats, believing that they are the enemy when it comes to weight loss and heart health. It's a widespread notion that avoiding all fats is the key to a healthy diet. Here’s what WAG coach and RDN Alex has to say.

The Importance of Healthy Fats

False! Not all fats are created equal. There are four different types of fats: saturated fats, trans fats, polyunsaturated fats, and monounsaturated fats. Saturated and trans fats should make up the smallest fraction of your fat intake since these fats can lead to a higher risk of health issues, specifically cardiovascular heart issues. Poly- and monounsaturated fats are heart-healthy since they contain nutrients that ward off heart disease by reducing bad cholesterol. These types of fats also help create structure for most of your body's cells.  

Myth 2: Carbs Make You Gain Weight

Carbohydrates have been demonized in recent years, with many diets advocating for drastically reducing carb intake. The belief is that cutting out carbs is the quickest way to shed pounds. Here’s what WAG coach and RDN Alex has to say.

Understanding Complex vs. Simple Carbs

False. There is no specific macronutrient that will make you gain weight. Excess calories on an ongoing basis is what leads to fat gain. This myth likely came from the fact that carbohydrates are both easy to overdo (hello, refined carbs!) and cause a bit of water retention since every gram of carbohydrates you eat requires about 3-4g of water to store. So, the weight change you might notice from consuming (or not consuming) carbs is due to a change in water weight in the body.

Carbohydrates can make a healthy part of your daily intake and should be included! Carbs are the body’s preferred energy source, which helps reduce brain fog, improves energy, and increases performance. Complex carbohydrates are also filling since they provide fiber, which helps improve satiety and digestion. Enjoy more complex carbs (sources that contain fiber, vitamins, and minerals) instead of simple carbs (mainly only sugar) while also controlling total calories, and weight gain will not be an issue! 

Myth 3: Eating Late at Night Causes Weight Gain

The idea that eating after a certain hour will automatically lead to weight gain is a pervasive one. Many adhere to strict "no food after 8 PM" rules. Here’s what WAG coach and RDN Alex has to say.

The Real Impact of Meal Timing

False! This myth likely sprung from the fact that most late-night eating consists of calorie-dense foods—ice cream, cookies, sweets, chips, crackers, etc. These foods aren’t “bad” and don’t need to be avoided entirely, but they’re designed to be highly palatable, quickly leading to overconsumption. 

Eating throughout the day at regular intervals is the most important takeaway here. Starting your day with a balanced meal within 60 minutes and following up with another balanced meal or snack every 3-5 hours will help keep energy levels stable, cravings at bay, and success with weight management! 

Myth 4: Training Fasted is the Key to Weight Loss

This myth suggests that working out on an empty stomach is the secret to burning more fat and achieving faster weight loss results. Some believe it "forces" your body to tap into fat stores for energy. Here’s what WAG coach and RDN Alex has to say.

How and When the Body Utilizes Fuel For Energy

False. Training fasted doesn’t mean that you’ll burn fat. Although you can train your body to utilize fat as fuel, you don’t need to train fasted to lose fat. The body’s preferred energy source is carbohydrates. The body breaks down carbs into glucose, which the cells use to make ATP (aka, energy)! Converting carbs into ATP is a very efficient method of energy production compared to converting fat into ATP. So a workout fueled by carbs will result in a better workout! 

Imagine these two scenarios: 

  • Athlete one consumes a carb-rich snack before a higher intensity or weight lifting training session, which results in more energy available to lift more reps across all sets at a higher intensity and percentage of maximal effort. 
  • Athlete two consumes no fuel before the same training session, resulting in less energy to complete a workout. This athlete had to rest more throughout the session, couldn’t bring the intensity to lift more reps across the sets, and had to settle for a lower percentage of total weight lifted. 

Which athlete will see more fat loss over time? Athlete number one. Why? They can work harder and efficiently since they have the energy to do so. Fat can be used as fuel, but converting fat to ATP takes a bit longer. Fats as a fuel source can be utilized during low to moderate-intensity training sessions.

Myth 5: "Clean Eating" Is the Key to Health

This myth promotes the idea that achieving optimal health involves adhering to a strict diet of only "clean" and unprocessed foods, often leading to rigid rules and restrictions. Here’s what WAG coach and RDN Alex has to say.

The Potential for Obsession and Extremes

Nope! Nutrition isn’t black or white. It isn’t all or nothing. You don’t have to follow a “clean eating” diet to achieve optimal health. Sure, the clean eating movement emphasizes increasing consumption of fruits and veggies, whole grains, lean proteins, and heart-healthy fats (like nuts, seeds, and avocado) that are minimally processed, which will help improve overall health over time. 

But zeroing in on these “clean” foods can quickly lead to “good food” vs “bad food” thinking, demonizing foods and food groups, and obsessing about every single thing you put in your mouth. This isn’t good for your mental or physical health and can quickly lead to unhealthy eating patterns.

Optimal health comes from a balanced diet that includes mostly healthy foods and foods typically considered “unhealthy” in smaller proportions. If you enjoy these foods in moderation, they can allow you to stick to a healthy diet long-term, enjoy social events more, and find the balance that helps you reach your unique health, body composition, and performance goals.

 

Identifying Common Diet Misconceptions and Their Effects

One of the most challenging aspects of nutrition is sifting through the common diet misconceptions and understanding the potential consequences of adhering to them. It's common to hear opposing views depending on the sources you're reading, making it challenging to discern what truly benefits your health.

The Role of Science and Evidence in Nutrition

It's crucial to base your nutrition decisions on scientific evidence rather than anecdotal claims or personal opinions. Relying on evidence-based information helps you make informed choices more likely to lead to positive health outcomes. Scientific studies provide a rigorous and objective assessment of nutrition-related claims, ensuring that the advice you follow is safe and effective.

How to Spot Misinformation

That’s all great, but we don’t all have time to read pages of dense studies. So, what are some quick and easy ways to spot misinformation? Here are a few starting places.

  1. Be wary of claims that sound too good to be true (they probably are) or demonize a specific food or food group.
  2. Look for the credentials of the person making the claims. Are they a registered dietitian, medical doctor, or qualified nutrition professional? 
  3. Find information from reputable health organizations, peer-reviewed research, and government agencies that provide evidence-based healthy eating facts. 
  4. Cross-reference information from multiple sources to ensure consistency and accuracy. Pay attention to the language used; sensationalized headlines, dramatic claims, and emotional appeals are often red flags.
  5. Notice if someone’s “evidence” is based solely on their experience. Just because a specific diet or eating style works for the social media influencer you love doesn’t mean it will work for you. Everyone has different bodies, circumstances, past dieting experiences, and goals.

 

Healthy Eating Facts That You Should Know

Now that we've debunked some nutrition myths, let's focus on healthy eating facts that are grounded in science:

  • The Importance of a Balanced Diet: A well-rounded diet that includes a variety of fruits, vegetables, whole grains, lean protein, and healthy fats is essential for optimal health. If you struggle with a specific allergy, intolerance, or medical illness that makes it necessary to cut out food groups or drastically adjust your diet, work with a professional to ensure you’re still able to meet your body’s daily needs.
  • The Role of Macronutrients: Pay attention to your intake of carbohydrates, fats, and protein, as they each play a vital role in providing energy, supporting muscle growth, and regulating bodily functions. Click here to calculate your macros for free!
  • The Value of Micronutrients and Fiber: Micronutrients (vitamins and minerals) are crucial for overall health, while fiber promotes digestion, regulates blood sugar levels, and contributes to feelings of fullness.

Ultimately, the key to success is basing your choices on healthy eating facts, relying on credible sources, and being patient as you try new things to find what works best for your body. 

 

Nutrition Myths and How to Separate Facts from Fiction

Navigating the world of nutrition can be challenging, but by understanding and debunking nutrition myths, you can make informed decisions that support your health and well-being. Remember, there is no one-size-fits-all approach to nutrition, so it's essential to personalize your diet based on your individual needs and goals. Consult with a registered dietitian or nutritionist for personalized advice.