7 Diet Culture Myths You Need to Stop Believing

If you’ve ever scrolled through Instagram or TikTok and felt like you need a PhD just to lose a bit of body fat, you’re not alone.

The problem isn’t you. It’s the noise. Diet culture thrives on catchy soundbites and extreme “rules” that sound convincing in short clips but fall apart in the real world.

And when you follow them blindly? You end up stuck, frustrated, or like most people, giving up completely.

So let’s cut through the noise. Here are 7 diet culture myths that you need to stop believing if you want to lose fat and actually keep it off.

1. Obsessive Calorie Targets = Success

Yes, calories matter. They’re the foundation of fat loss. But diet culture pushes the idea that you must hit a perfect calorie or macro target every single day.

In reality, aiming for rigid precision leads to frustration and burnout. Life happens. You book in meals out, have busy days, family commitments sneak in. Instead of chasing perfection, aim for a range-based target (e.g., within ±10%).

👉 Research shows long-term adherence matters far more than daily precision (Hall et al., 2016). Unless you’re stepping on stage at 3% body fat, you don’t need to be that exact.

2. “Eating Clean” Guarantees Results

“Clean eating” sounds virtuous, but what does it even mean? For one person, it’s cutting out sugar. For another, it’s banning bread.

The problem: it sets up a good vs. bad food mentality that fuels guilt and binges. No single food will make or break your fat loss. What matters is overall dietary pattern. Your calorie balance, protein intake, fibre, and variety.

👉 Multiple studies show that flexible dieting approaches lead to better adherence and psychological health compared to rigid restriction (Smith et al., 2018).

3. Cutting Carbs is the Answer

Low-carb diets get glorified as the “only way” to lose fat. But carbs aren’t the enemy, they’re your secret weapon. Restricting them often tanks training performance, concentration, sleep, and mood.

Yes, you might lose weight quickly on a low-carb plan, but most of that is water weight, not fat. Over the long term, results are no better than moderate- or high-carb diets when calories are matched (Hall & Guo, 2017).

👉 Keep carbs in your diet, especially around training, to support energy, recovery, and consistency.

4. Cutting Out Entire Food Groups = “Healthier”

Unless you’ve got a genuine allergy or medical condition (like coeliac disease), cutting out entire food groups (dairy, gluten, etc.) is unnecessary and unsustainable.

This kind of restriction fuels fear of food and limits flexibility, making social situations, family meals, or eating out a nightmare.

👉 Research shows that over-restriction increases the likelihood of binge eating and disordered patterns (Polivy & Herman, 1985).

5. Detoxes and Cleanses “Reset” Your Body

Let’s be blunt: detox teas, juice cleanses, and “resets” don’t burn fat. They just drain your wallet and flush out water weight.

Your body already has a detox system: it’s called your liver and kidneys. When you’re hydrated, eating fibre, and sleeping well, you’re already “detoxing” naturally.

👉 Studies confirm detox diets lack credible evidence for long-term fat loss (Klein & Kiat, 2015).

6. Training Harder Lets You “Earn” Food

“Smash a workout, earn a pizza”... sound familiar? This is one of the most toxic diet culture myths out there.

Exercise should be about strength, performance, and health and becoming more, not punishment. Overtraining to “earn” food usually backfires, leaving you exhausted, injured, and more likely to overeat.

👉 Evidence shows exercise alone is not very effective for fat loss without dietary changes (Slentz et al., 2004). But combined with good nutrition, it’s a powerful tool for health and sustainability.

7. Leaner = Healthier (or Happier)

Here’s a truth diet culture won’t tell you: being leaner isn’t always better. Chasing extremely low body fat can tank hormones, libido, recovery, and mood.

For many people, the healthiest (and happiest) body composition is one that balances leanness with strength, energy, and flexibility.

👉 Research highlights that very low body fat can compromise immune function and hormonal health, especially in women (Loucks, 2007).

Final Thoughts on Diet Culture Myths

Most diet culture myths thrive because they sell you extremes. Rigid rules that sound like quick fixes but don’t work in real life.

The reality? Sustainable fat loss comes down to:

• Managing calorie balance (without obsession)

• Prioritising protein and fibre

• Keeping carbs in for performance

• Avoiding unnecessary restriction

• Building habits you can stick with long-term

Forget the gimmicks. Keep it simple, structured, and sustainable.

👉 If you’re tired of confusing diet culture advice and want a straightforward plan that actually works, check out the next intake of Start With 6, my 6-week nutrition challenge designed for busy over-35s who want to lose weight without the overwhelm.