Top 4 Nutrition Myths That Might Be Holding You Back (and What Science Really Says)
When it comes to food and fitness, there’s no shortage of confusing information out there.
You’ve probably heard them all before:
- Carbs are bad.
- Fat makes you fat.
- If I do a thousand sit-ups, I’ll get abs.
- To lose weight, just keep cutting calories.
Brainwash be gone!
Myth 1: Carbs are bad for you. Reality: Carbs are not “bad.” They're not the enemy.
While low-carb diets can lead to short-term weight loss (mostly from water), research consistently shows that carbohydrates are your body’s preferred energy source—especially for the brain and muscles.
A comprehensive review in Nutrients found that carbs play a crucial role in physical performance and recovery. The key is choosing quality carbs like fruits, vegetables, and whole grains rather than processed, refined ones.
If you’re feeling sluggish during workouts, look at your carb timing and type. The right carbs can boost your performance, not sabotage it.
Myth 2: fat Makes you fat. Reality: Healthy fats actually help you burn fat.
Not all fats are created equal. Studies in the American Journal of Clinical Nutrition show that monounsaturated and polyunsaturated fats—like those in avocado, olive oil, and nuts—can promote better satiety, hormone balance, and nutrient absorption.
Yes, fat has more calories per gram than carbs or protein, but it’s not the culprit behind body fat gain. The real issue? Consistently eating more calories than your body uses, regardless of the source. Even too much “healthy” food can add up.
Balance your intake, focus on whole-food sources, and you’ll feel fuller, perform better, and recover faster.
Myth 3: Doing endless sit-ups will give you abs. Reality: 10,000 sit ups a day will not give you abs. You can’t spot-reduce fat—abs are built in the kitchen.
Crunches and planks strengthen your core, but they won’t reveal your abs if they’re buried under body fat.
A study in the Journal of Strength and Conditioning Research confirms that targeted exercises don’t burn fat in specific areas. Visible abs come from a combination of resistance training, proper nutrition, adequate sleep, and stress management.
So yes, do your planks—but also take a look at what’s in your pantry.
Myth 4: Weight loss is all about cutting calories.
Reality: It’s not as simple as calories in vs calories out. Quality matters, too.
While calorie balance matters, long-term health and energy depend on what you eat, not just how much. Research in The New England Journal of Medicine found that diets rich in nutrient-dense, whole foods are more effective for sustainable weight loss than strict calorie restriction.
Your macronutrients (protein, carbs, and fat) each serve essential functions:
- Protein repairs and builds muscle
- Carbs fuel energy and recovery
- Fats support hormones and brain health
And your needs depend on factors like metabolism, hormones, sleep, stress, and activity level.
So instead of obsessing over calorie counts, focus on nutrient quality, consistency, and balance.
Facts Over Fads: Busting Common Nutrition Myths
Nutrition isn’t one-size-fits-all—and it’s definitely not about extremes.
The best approach is sustainable, science-based, and tailored to you.
If you’re ready to stop guessing and start fueling your body with confidence, let’s talk.
Book a free consultation or learn more about personalized nutrition coaching at www.salusnj.com/nutrition. Together, we’ll create a plan that supports your performance, recovery, and long-term health—without the myths.
