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Nutrition advice can be overwhelming, especially with many conflicting diet myths circulating. From avoiding carbs to believing that lifting weights will make you bulky, it can be hard to know where to begin. When it comes to women’s health and nutrition, understanding what works is key to making informed choices. Let’s break through the confusion and get back to what truly supports your health by debunking common diet myths and revealing the facts behind them.
Myth 1: “You have to cut carbs to lose weight.”
Carbs are a vital part of a well-balanced diet. Whole carbs like fruits, vegetables, legumes, and whole grains are essential for energy, hormone production, and overall health. A 2022 article from Healthline suggests a low-carb diet may cause irregular menstrual cycles, a drop in thyroid function, and an increase in cortisol (Brown, 2022). When looking to reduce calorie intake, it’s best to limit the intake of overly processed and refined carbs such as white bread, pastries, and sugary drinks while maintaining the intake of whole carbs.
Myth 2: "Lifting weights will make you bulky."
Strength training is one of the most powerful tools for women’s overall health. Strength training helps with fat loss, improves bone density, and gives a leaner, more toned appearance. It helps build lean muscle, boosts metabolism, and burns fat more effectively than cardio alone. Building strength means carrying heavy groceries without strain, lifting your kids without injury, or moving through your day with more energy and less pain. It reduces the risk of injury and makes everyday tasks easier — whether you're climbing stairs, rearranging furniture, or getting up off the floor with ease.
Myth 3: "Fat-free is always better."
Healthy fats such as avocados, nuts, olive oil, and salmon are essential for hormone regulation, brain function, and cell repair. APEX Brain Centers claims omega-3 fatty acids, often found in fish, can aid in regulating mood, memory, and cognition by positively affecting neurotransmitters like dopamine and serotonin (Trayford, 2024). Many fat-free products are packed with sugar and additives to make up for flavor loss. Before purchasing a product labeled fat-free, check the ingredient label for increased sugar or additives.
Myth 4: "You should detox to jumpstart weight loss."
Your liver and kidneys detox your body naturally. Juice cleanses or detox teas often lead to temporary water loss. This can cause muscle loss or electrolyte imbalances, not real fat loss. Johns Hopkins Medicine explains the liver’s role as the body’s filtration system. Even after overindulging, your liver is capable of naturally cleansing the body (Woreta, 2025). Instead of using detox juices or teas, focus on drinking plenty of water and maintaining a healthy diet with fruits and vegetables.
Myth 5: "Eating late at night causes weight gain."
It’s not when you eat, but what and how much you eat throughout the day that matters most. Meal timing can be adjusted based on personal preferences and lifestyle. It's important to note that individual factors such as activity level, metabolic health, and personal goals can influence how one's body responds to meal timing and composition.
Ultimately, by debunking common diet myths, you can take a more balanced and informed approach to your health. If you're ready to make sustainable changes, FemFit’s nutrition coaching offers personalized guidance to help you meet your goals with a focus on long-term health. You can also explore FemFit’s delicious and nutritious recipes, designed to fuel your body and taste great. Visit FemFit Nutrition Coaching and FemFit Recipes to start your journey today, and remember — the key to success is consistency and balance.
References
Brown, M. (2022, August 10). Do Very Low Carb Diets Mess Up Some Women’s Hormones?.
Healthline. https://www.healthline.com/nutrition/low-carb-and-womens-hormones?
Trayford, M. (2024, March 21). Brain Food: The Impact of Metabolic and Nutritional Therapy on Brain Health. APEX Brain Centers. https://apexbraincenters.com/brain-food-the-impact-of-metabolic-and-nutritional-therapy-on-brain-health/?
Woreta, Tinsay, M.D., M.P.H (2025). Detoxing Your Liver: Fact Versus Fiction. John Hopkins Medicine https://www.hopkinsmedicine.org/health/wellness-and-prevention/detoxing-your-liver-fact-versus-fiction?
