5 Nutrition Myths I Used to Believe (Until I Learned the Science)
Before becoming a licensed physical therapist, I believed a lot of nutrition advice that—looking back—makes me cringe a little. Low-fat everything? No carbs after 6 PM? Protein shakes for every meal? Been there.
And honestly, I wasn’t alone. These myths were everywhere—on magazine covers, in fitness forums, and even shared by well-meaning professionals. But after years of studying movement, recovery, and fueling the body for performance and health, I’ve learned to let go of the noise and focus on what the science—and real results—actually support.
Let’s break down five of the biggest myths I used to believe, and what you should know instead.
Myth #1: Eating Fat Makes You Fat
What I Used to Believe:
I was convinced that dietary fat turned straight into body fat. I avoided avocados, olive oil, even almonds. Everything in my pantry was labeled “fat-free” or “low-fat,” and I thought I was doing my body a favor.
What I Know Now:
Fat doesn’t make you fat—excess calories and poor-quality food choices do. In fact, healthy fats are essential for hormone production, brain function, and even metabolism regulation.
Many of the “fat-free” foods I once leaned on were loaded with added sugar and artificial ingredients to make up for the loss in taste. Not only were they less satisfying, they spiked my blood sugar and left me hungrier later.
The Science:
- Fat is more calorie-dense than carbs and protein (9 calories/gram vs. 4), but that doesn’t mean it’s harmful in appropriate amounts.
- Monounsaturated and polyunsaturated fats (found in nuts, seeds, olive oil, avocado, and fatty fish) are associated with improved heart health and lower inflammation.
- Studies show that balanced diets including healthy fats can support weight management and long-term satiety better than low-fat diets.
What Works Instead:
- Prioritize whole-food fats: avocado, nuts, seeds, olive oil, salmon.
- Avoid trans fats and heavily processed oils (hydrogenated oils, deep-fried fast food).
- Use fat to build satisfying meals, not as something to fear.
Myth #2: Carbs Are Bad (Especially at Night)
What I Used to Believe:
Carbs were the enemy—especially bread, pasta, and anything starchy. I avoided eating them after 6 PM because I thought they would “turn into fat” overnight while I slept.
What I Know Now:
Carbohydrates are your body’s main fuel source—especially for active individuals and anyone doing strength or endurance training. They power your brain, muscles, and nervous system. Timing matters less than quality and balance.
Eating carbs at night doesn’t make them magically more fattening. In fact, in some cases, a healthy carb-based dinner can improve sleep quality by helping your body produce serotonin and melatonin.
The Science:
- A review published in Nutrients (2019) found no significant evidence that eating carbs at night leads to weight gain, provided overall calories are controlled.
- Complex carbs like sweet potatoes, quinoa, brown rice, and legumes digest slowly and can aid in recovery after workouts.
- For athletes or active individuals, post-dinner carbs help refill glycogen stores, which is essential for energy and performance.
What Works Instead:
- Don’t fear carbs—focus on quality:
- Whole grains
- Legumes
- Starchy vegetables
- Fruit
- Pair carbs with protein and fat to stabilize blood sugar.
- Ignore arbitrary rules like “no carbs after 6 PM.” Instead, listen to your hunger cues and activity level.
Myth #3: You Need to Eat Every 2–3 Hours to ‘Boost Your Metabolism’
What I Used to Believe:
I thought that if I didn’t snack constantly, my metabolism would slow down and I’d go into “starvation mode.” I lived by protein bars and mini meals, believing that frequent eating stoked some kind of internal calorie-burning fire.
What I Know Now:
Your metabolism isn’t that fragile. Eating every 2–3 hours doesn’t significantly increase metabolic rate. What matters more is total energy intake, macronutrient balance, and how active you are.
In fact, for many people, constantly eating can lead to mindless snacking, unstable blood sugar, and difficulty tuning into real hunger and fullness signals.
The Science:
- Studies comparing frequent meals (6+) vs. fewer meals (2–3) show no consistent advantage in fat loss or metabolic rate.
- Thermic effect of food (the calories burned digesting food) depends on what you eat—not how often.
- Some people thrive on 3 solid meals per day. Others feel better with snacks. Individual preference and lifestyle matter.
What Works Instead:
- Build balanced meals that keep you full for 3–4 hours.
- Snack intentionally—not out of habit or boredom.
- Tune into your body: Are you hungry, or just used to eating?
Myth #4: You Need Protein Shakes After Every Workout
What I Used to Believe:
After every workout—even a light jog—I rushed to chug a protein shake within 30 minutes. I believed I’d “lose all my gains” if I didn’t.
What I Know Now:
Protein is important, especially for muscle repair—but you don’t need to overdo it. And you certainly don’t need to slam a shake immediately after every session.
What matters more is your total daily protein intake, not how fast you can get it in post-workout. Plus, whole food sources can be just as effective as supplements.
The Science:
- The “anabolic window” (30–60 minutes post-workout) isn’t as narrow or critical as once thought.
- What’s more important is hitting your protein target over the course of the day.
- According to the International Society of Sports Nutrition, spacing protein evenly across 3–4 meals may be more effective than cramming it in all at once.
What Works Instead:
- Aim for 20–30 grams of protein per meal, including post-workout.
- Use shakes for convenience, not as a requirement.
- Mix in whole foods: eggs, chicken, yogurt, legumes, tofu, lean beef, etc.
Myth #5: Healthy Eating Means Cutting Out All ‘Bad’ Foods
What I Used to Believe:
I thought being “healthy” meant cutting out sugar, processed foods, dessert, bread, dairy, and anything fried. One cookie felt like failure. I was always either “on” or “off” my plan.
What I Know Now:
This kind of all-or-nothing thinking is a fast track to burnout. Real health isn’t about perfection—it’s about consistency, flexibility, and how you treat yourself day-to-day.
You can absolutely have pizza and still be healthy. You can eat dessert and still hit your goals. Restriction often leads to overcorrection—moderation works better.
The Science:
- Studies show that rigid dietary restraint is linked to greater binge-eating behavior and lower self-esteem.
- Flexible dieting (allowing room for indulgences) leads to better long-term adherence and improved mental health around food.
- Food is more than fuel—it’s culture, joy, and connection.
What Works Instead:
- Use the 80/20 rule: 80% whole, nourishing foods; 20% soul food.
- Drop the guilt. Food isn’t “good” or “bad.” It’s just food.
- Focus on what you can add, not just what you “should” take away.
The Takeaway: Ditch the Myths, Keep the Momentum
If you’ve fallen for these myths too, you’re not alone—and you’re not doing anything wrong. Nutrition is complicated, and the internet doesn’t always make it easier.
But the good news is: you don’t need extreme rules to feel your best. You just need clarity, consistency, and a little curiosity to find what truly works for your body.
So here’s what I’d encourage:
- Focus on balance over extremes
- Build meals with all three macros
- Ditch the food guilt
- Prioritize how you feel—not just what you weigh
Eating well doesn’t have to be a constant battle. When you let go of the noise, you make room for something better—a relationship with food that feels strong, sustainable, and supportive of your life.
