Common nutrition myths, debunked

• "Carbs after 6pm turn to fat" — total daily intake matters far more than the clock; there's no special metabolic penalty for carbohydrates eaten in the evening for most people
• "Eating more meals speeds up your metabolism" — meal frequency has minimal independent effect on metabolic rate; see our full breakdown
• "You need to detox your body with juice cleanses" — the liver and kidneys already handle this continuously in a healthy person; no food or supplement "detoxes" you faster
• "Fat makes you fat" — dietary fat and body fat are not the same thing; excess calories from any macronutrient, not fat specifically, drive fat gain
• "Natural sugar and added sugar are metabolically different" — glucose and fructose are processed the same way regardless of source, though whole foods bring fiber and nutrients that pure added sugar doesn't
• "You must eat protein immediately post-workout or lose gains" — the real window is much wider than assumed; see does protein timing matter?

Keep reading: Does meal frequency matter? · Does protein timing matter? · Sugar vs. starch