7 Healthy Eating Myths We Still Believe (and the Truth)
The biggest healthy eating myths are that you must starve, cut out carbs, never eat sweets, never eat after 6 pm and eat perfectly every day. The truth is simpler: eat enough, eat balanced meals and be consistent.
These days, healthy eating looks simple. Open Instagram, TikTok or Google, and in minutes you think you know just what to eat, what to avoid and which foods are “miracle foods”. But the more information we get, the more confused we feel. Maybe you know this: one person says carbs are evil. Another says detox tea will make you feel brand new. Some people are scared of fruit. Others think healthy eating means only salads. No wonder most people get lost.
But the best thing we can do for ourselves is to understand the basic rules. As a nutrition specialist, I’m happy to help you with that today.
What are the biggest healthy eating myths?
Healthy eating doesn’t have to be about bans, extremes or perfect discipline. In fact, most problems start because we believe myths that sound logical but twist the truth. So today, we’ll look at the most common ones. Want to lose weight, feel better or just know the truth about healthy eating? This will clear things up.
Myth 1: Do I have to eat as little as possible to lose weight?
No. This is one of the most common myths. Lots of people think “less food = faster weight loss”. But the truth is the exact opposite.
When you cut your food a lot, your body goes into energy-saving mode. It slows your metabolism and holds on to fat. You feel tired, grumpy and hungry all the time. Worst of all, after a few days or weeks you binge, feel guilty, and sometimes the yo-yo effect starts.
Weight loss isn’t about starving. It’s about balance. Give your body enough good food: protein, complex carbs, fats and vegetables. Then it works the way it should. You get less hunger, fewer cravings, steady energy and, most of all, results that last.
👉 Really want to lose weight? Eat enough. Eat regularly. Eat balanced meals.
Myth 2: Are carbs evil?
If I got a penny each time someone said “you can’t eat carbs when you’re losing weight”, I’d have a nice piggy bank at home. But carbs aren’t the enemy. In fact, they are the main source of energy for your brain and muscles.
The problem isn’t carbs. The problem is which carbs we eat, and how much.
❌ White bread, biscuits, sweets, sugary drinks = fast sugar → fast hunger
✅ Oats, rice, potatoes, wholegrain bread, legumes = steady energy → fewer cravings
If you cut carbs out fully, your body starts saving energy. You feel tired and grumpy, and you crave sugar every day. How does it end? Usually, in the evening, you eat exactly what you avoided all day.
Carbs are a normal, healthy part of your diet. You just need to pick the right ones.
👉 Don’t ban them. Learn to work with them.
Myth 3: Is healthy food expensive and slow to make?
This myth stops lots of people before they even start.
The truth? Healthy food doesn’t have to be expensive or complicated.
Many of the healthiest foods are very ordinary:
potatoes
rice
eggs
legumes
rolled oats
seasonal fruit and vegetables
Just put them together into filling meals. You don’t need fancy recipes or a shopping basket that costs a fortune.
Want food that’s quick, plant-based, cheap and fun too? Jackfruit is a great choice. Young jackfruit is:
neutral → it tastes the way you cook it
quick to prepare (just a few minutes in a pan)
easy to digest
great for family cooking
good for vegetarians and vegans
It works in curries, tortillas, goulash and pasta. And it’s still simple, healthy food, not hours in the kitchen.
Myth 4: Do I have to spend hours at the gym to lose weight?
No. This myth makes many people put off losing weight. They feel that without two hours a day for the gym, there’s no point starting.
The truth is much simpler: ✅ What you eat matters most for weight loss, not your hours at the gym.
Of course, exercise is important for your health, fitness, mood and metabolism. But you don’t need to slog away at the gym if you don’t enjoy it or don’t have time.
All you really need is:
30–40 minutes of brisk walking a day
a short home workout a few times a week
light strength training (for example, bodyweight exercises)
an active lifestyle: stairs, walks and more movement during the day
So no, you don’t have to go to the gym every day. And not for hours.
Myth 5: Is it bad to eat after 6 pm?
No. This myth has scared people for decades and still causes needless stress.
The truth is simple: your body doesn’t know what time it is. It has no clock, and it has no plan to “store everything as fat at 6:01 pm”.
What really decides weight loss is not the time of your last meal. It is how much you eat over the whole day, how good your food is, and whether you eat sensibly.
We often overeat in the evening not because “it’s late”, but because:
we didn’t have time to eat all day → hunger catches up in the evening
we’re tired → the brain wants quick sugar
we eat in front of the TV → we grab food without thinking
we finally have some peace → and that’s when the body asks to “refuel”
Being hungry in the evening isn’t a failure. It’s a sign that you may have missed protein at lunch, a snack or a proper meal during the day.
👉 You can happily eat dinner at 7 pm or 9 pm if that fits your routine. What matters is a balanced dinner: ideally protein + vegetables + a side you like. Jackfruit works well here too. It has a great texture and is light on your stomach.
TIP: Check out our article 10 autumn soup ideas. They fill you up nicely, even in the evening.
Myth 6: Can I eat anything sweet when I’m losing weight?
Yes, you can. Banning sweets is one of the most harmful myths. When you ban all sweets, this usually happens:
you manage for a few days
the cravings start to build
your brain goes into “I must hold out” mode
then comes stress, tiredness or an emotional day
…and you binge, which sends you right back to the start
The truth is simple: there IS room for something sweet in healthy weight loss that lasts. Just keep it to sensible amounts, and pick better quality if you can.
How to do it:
choose good chocolate instead of cheap biscuits
smaller portions → more enjoyment
pair sweet things with protein (for example, fruit + yoghurt) so they fill you up
healthier desserts work great too: banana pancakes, fruit crumble, homemade waffles, yoghurt bowls, Jackies chips
and enjoy a classic cake now and then
Weight loss is a long-term process. It should make sense and bring you joy. A little sweetness has a place in it.
TIP: Try our favourite breakfasts.
Myth 7: Do I have to eat perfectly every day?
No. This myth makes many people give up on losing weight. The truth: you don’t have to eat perfectly. You have to eat consistently.
A slice of cake at a party, a prosecco with a friend or a weekend that didn’t go to plan? That won’t throw you off track, as long as you get back to your routine the next day.
What really matters?
not one day, but your average over the whole week
not “perfection”, but balance
not punishment, but getting back to your normal rhythm
If you don’t panic after a “not so great” day and just carry on, your body will cope fine. Weight loss is a long-term process, not a test of willpower.
The odd slip isn’t a failure. It’s a normal part of life.
Can healthy eating be simple?
Yes. When we throw out the myths, bans and extremes, we find one thing: healthy eating isn’t about perfection. It’s about common sense. You don’t have to starve. You don’t have to cut out carbs. You don’t have to spend hours in the kitchen or at the gym. Just make good choices most of the time, and enjoy the rest without guilt.
When you find foods you enjoy, that are easy to cook and that help your goals (like jackfruit, a handy all-rounder), you’ll see that a healthy lifestyle can be fun. Healthy eating is a journey, not a sprint. The more you make it fit you, the better your results will be.
Author: Ing. Kateřina Jakešová, nutrition specialist and copywriter
FAQ: Healthy eating myths
Do I need to eat very little to lose weight?
No. Eating too little slows your metabolism. Eat enough balanced food regularly.
Should I cut out carbs?
No. Choose slow carbs like oats, rice, potatoes, wholegrain bread and legumes.
Is eating after 6 pm bad for me?
No. What matters is how much and what you eat over the whole day.
Can I eat sweets while losing weight?
Yes, in sensible amounts. Pair them with protein and choose better quality.