4 Nutrition Myths That Keep You Stuck (And the One Nutrient That Actually Moves the Needle)
If you’ve ever felt confused about what to eat, you’re not alone. One minute carbs are the enemy. The next, fats are to blame. Someone on Instagram is telling you to avoid bananas while a podcast is pushing keto and cold plunges.
Let’s cut through the noise.
There’s a reason so many people feel like they’re doing everything “right” and still not seeing results. It’s not just a lack of discipline — it’s that the dominant nutrition advice has been warped by extremes, oversimplification, and marketing.
Here are four common myths that keep people stuck — and one nutrient that deserves more of your focus than it’s probably getting.
Myth 1: Carbs Make You Fat
This one’s been around for decades. The logic usually goes something like: carbs raise insulin, insulin stores fat, so carbs = fat gain.
Here’s what actually matters: energy balance. Carbs don’t make you fat — overeating does. You can gain fat eating too much protein or fat as well.
Yes, insulin plays a role in how nutrients are stored. But it doesn’t override the laws of physics. You could be eating a low-carb diet and still not lose weight if your total intake is too high.
The real solution? Learn to portion carbs properly and choose mostly whole food sources — not cut them out completely.
Myth 2: Fat Makes You Fat
Low-fat dieting has been pushed hard for years. And while it’s true that fat is more calorie-dense than protein or carbs (9 calories per gram vs. 4), that doesn’t mean it’s the villain.
Fat is essential for:
Hormone production
Absorbing vitamins
Satiety and satisfaction
The problem isn’t fat. It’s combining lots of fat and lots of carbs — especially from processed sources — in the same meals and snacks, which is the sweet spot for overeating, and like I said above, it’s overconsumption overall, not of any one macronutrient in isolation, that leads to weight gain.
Rather than fearing fat, learn to portion it correctly and include it strategically. Thumb-sized servings a few times per day is often a great starting point.
Myth 3: Hormones Make It Impossible to Lose Weight
There’s a grain of truth here: hormones do affect hunger, satiety, and metabolism. But they don’t cancel out the need for a calorie deficit.
Conditions like PCOS or hypothyroidism can make fat loss slower or trickier — but they don’t make it impossible. Most people still benefit from the same foundational habits:
Prioritising protein
Managing stress and sleep
Moving regularly
Creating a sustainable intake structure
You might need a more tailored approach or a little more patience — but the rules of biology still apply.
Myth 4: You Can Eat Unlimited Food on Keto (or Any Diet)
Keto often works because it leads people to spontaneously eat less — not because it lets you eat unlimited bacon and butter.
Any diet that helps you:
Eat fewer processed foods
Increase protein
Improve satiety
Reduce snacking
…can create fat loss. But it only works if it also creates a calorie deficit.
No diet gives you a free pass on portions.
So What Actually Moves the Needle? Protein.
If there’s one nutrient worth prioritising, it’s this one.
Protein helps with:
Satiety (you feel full longer)
Muscle retention (especially during fat loss)
Metabolism (higher thermic effect than carbs or fats)
Blood sugar stability
And most people simply don’t eat enough of it — especially at breakfast, and especially if they’re dieting.
Instead of chasing food rules or trying to hack the system, try this:
Eat 1 gram of protein per pound of body weight (or goal weight) during fat loss
Spread it across 3–4 meals per day
Make it your first priority when building a plate
It won’t solve everything — but it will make everything else work better.
If You’re Tired of the Confusion…
Nutrition isn’t supposed to feel like a guessing game.
If you’re ready for a simpler, smarter way to approach fat loss — with no gimmicks, no extremes, and no nonsense — check out my free 30-day email series.
It’s built on the same lessons I use with my coaching clients to help them get results and keep them.