Have you ever felt confused as hell with all these conflicting diet advice? You’re not alone. As someone who’s spent years in the gym, transforming not just my body but also my understanding of nutrition, I’ve seen firsthand the confusion and frustration that comes with trying to lose fat and build muscle.
I am honestly exhausted with all the advice that I’ve heard over my fitness journey and I want to set the record straight on some of the most popular (and stubborn) diet myths that might be holding you back from your goals.
Understanding the Foundations of Fat Loss
Let me put it as simple as this: if you consume more calories than you burn, you’ll gain weight; consume less, and you’ll lose weight.
Although that statement was so simple to understand, it can be challenging to achieve a sustainable and balanced diet for your fitness goals.
I know people out there who are struggling to eat their daily protein intake to achieve muscle growth and I know people who are struggling to cap their calorie intake for fat loss. Everybody has their personal struggles with food.
I’m here to tell you it is more than just counting calories and protein intake, it’s about the quality of food you’re taking in.
Myth 1: Carbs Are the Enemy
We’ve all heard this. When I was going through my weight loss journey, people on social media kept telling me to cut all the carbs out of my life to lose weight. And although it worked at first, but soon my energy levels started to plummet. I was exhausted all the time, I didn’t have the energy to work out and I felt so demotivated.
Carbs are not your enemy! They are a crucial energy source for you to hit your workouts effectively.
What you need to be looking into is the right carbs, such as whole grains such as quinoa, bulgur, millet, etc. What you should be straying away from is the pastries, the croissants, etc.
Myth 2: Fat Makes You Fat
If you have fallen victim to this myth, you have probably been missing out on essential nutrients to power your body. There’s a difference between unhealthy fats and healthy fats.
You have healthy fats such as avocados, nuts, and fish, which are vital for hormone production and overall health. Then you have unhealthy fats such as biscuits, cakes, and pastries.
Fat doesn’t make you fat; excess calories do.
Myth 3: Extreme Caloric Deficits Are Necessary for Fat Loss
Yes and if you also want to be waking up feeling like crap and having little to no energy to do anything and be a moody moo!
Extreme calorie deficits do more harm to the body than it does any good. You will be irritable, and constantly hungry, your muscle mass will wither away and you will not be the nicest person to be around – trust me!
Our bodies are insane machines that need energy for us to power through. A moderate, mindful reduction in calories, tailored to your body’s needs, is the way to go.
Myth 4: Detox Diets and Cleanses Accelerate Fat Loss
Of course they would – your body is detoxing all the bad stuff and flushing it out. But if this is what your body is surviving on whilst trying to achieve your fitness goals – you will struggle to find any sort of energy to keep you going throughout your day let alone your workouts.
Our bodies are equipped with robust detoxification systems like the liver and kidneys. These diets offer short-term weight loss, mainly from water loss, not fat. I am not saying that you should not implement detox stricture into your diet such as detox smoothies instead of a full English breakfast – please do!
But do not primarily survive on this day in and day out.
Sustainable Strategies for Fat Loss
Don’t be so hard on yourself when you’re going through your fitness journey. It’s a learning curve and depending on your goal you will realise what works for you and what doesn’t.
You need to build a realistic and effective plan that does not follow extreme diets or make you cut out entire food groups.
It’s about consistency, balance, and finding what works for you. It’s about making informed, healthy choices that support your body and your goals. And trust me, once you find that balance, there’s no going back.
Train hard, and eat clean – that’s all you need to remember!