Stop Falling for These Nutrition Lies
If you've ever been told that carbs make you fat, that certain foods magically melt belly fat, or that eating after 8 PM will ruin your progress, congratulations—you’ve been lied to.
Nutrition is full of myths that refuse to die, thanks to outdated science, clickbait articles, and that one guy at the gym who swears by bro-science. But it's time to separate fact from fiction so you can focus on what actually works.
Here are three of the biggest nutrition myths—and the real science behind them.
1. Carbs Make You Fat
Carbohydrates do not directly cause fat gain—excess calorie intake does. Research comparing low-carb and high-carb diets consistently shows that weight loss is determined by total calorie intake, not the specific macronutrient ratio (Hall et al., 2015). Additionally, carbohydrates are essential for athletic performance and recovery (Burke et al., 2017).
📖 References:
Hall, K. D., et al. (2015). Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men. The American Journal of Clinical Nutrition, 102(4), 990-1000. https://doi.org/10.3945/ajcn.115.119560
Burke, L. M., et al. (2017). Low carbohydrate, high fat diet impairs exercise economy and negates performance adaptation in elite race walkers. The Journal of Physiology, 595(9), 2785-2807. https://doi.org/10.1113/JP273230
2. Certain Foods Make You Burn Fat
No single food has a magic fat-burning effect. While some foods (like caffeine or chili peppers) can slightly increase thermogenesis (how many calories you burn at rest), their effects are small and temporary (Ludy & Mattes, 2011). Fat loss comes down to sustained calorie deficits over time, not eating specific "fat-burning" foods.
📖 References:
Ludy, M. J., & Mattes, R. D. (2011). The effects of hedonically acceptable red pepper doses on thermogenesis and appetite. Physiology & Behavior, 102(3-4), 251-258. https://doi.org/10.1016/j.physbeh.2010.11.018
Dulloo, A. G., et al. (1999). Green tea and thermogenesis: Interactions between catechin-polyphenols, caffeine, and sympathetic activity. International Journal of Obesity, 23(2), 192-198. https://doi.org/10.1038/sj.ijo.0800804
3. Eating Late at Night Causes Weight Gain
It’s not when you eat but how much you eat over 24 hours (Kinsey & Ormsbee, 2015). Nighttime eating is often linked to weight gain because people tend to overconsume snacks and calorie-dense foods late in the day, not because late-night eating itself is inherently fattening.
📖 References:
Kinsey, A. W., & Ormsbee, M. J. (2015). The health impact of nighttime eating: Old and new perspectives. Nutrients, 7(4), 2648-2662. https://doi.org/10.3390/nu7042648
Gluck, M. E., et al. (2008). The relationship between night eating patterns and body mass index among college students. Journal of American College Health, 56(6), 579-585. https://doi.org/10.3200/JACH.56.6.579-586
💡 Takeaway: Carbs don’t make you fat, no single food burns fat, and eating at night won’t ruin your progress unless it leads to excess calories. Stick to evidence-based nutrition, not myths.
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