4 Biggest Diet Myths to Avoid

What I'm going to share might be unpopular opinion in the fitness world, but some coaches haven't seen the results I've personally had. Losing 100lbs and helping countless other women break free from yoyo-dieting and weight regain cycles has taught me this: There are 4 traditional "diet rules" you should probably break if you want to lose fat. And yes it doesn’t have to just be focused on endless cardio.  Here are the four TOP MYTHS I'm going to bust today that’ll help you lose weight once and for all:

1. You have to skip the rice or bread

2. You have to cook every meal

3. You have to eat by X time

4. You should avoid fat to lose fat
   

Let’s dive in and debunk these myths together!

Tip #1 - You have to skip the rice or bread

You’ve probably heard this one before: “If you want to lose weight, cut out all carbs.” But honestly, carbs are not the enemy! I get it; rice and bread have been demonized, but they can actually be part of a healthy diet.

Carbohydrates are essential for your body’s energy. What matters is the type of carbs you eat. Thanks to a few popular diet trends. It started with the low-carb craze of the '90s—remember the Atkins Diet? The idea was that cutting carbs would force your body to burn fat for fuel. While there’s some truth to the science behind low-carb diets, it’s not the whole story. The fear of carbs has persisted, turning rice lovers into secret midnight carb-eaters.

Especially in Singapore, sometimes I hear people saying that they’re skipping ‘carbo’ such as rice because it causes weight gain… but ironically the same people might still be consuming bubble tea and fruits on low carb diets! Psssst: These are STILL carbohydrate sources There’s a danger of vilifying food items without understanding the basics of nutrition. Macronutrients are nutrients our body needs in copious amounts for daily function. Plus some of them taste reaaaaally good – especially the villain we’re talking about here: carbs! So instead of saying goodbye to carbs, why not make smarter carb choices? After trying out keto for the first few years of my fat loss journey, thinking that this meant I was ‘clean eating’. (Read more about what I’ve learnt) I understand how hard it can be to undo years of brainwashing that carb sources are the enemy. But whole grains like brown rice, quinoa, and whole wheat bread are packed with nutrients and keep you fuller for longer! These are absolutely essential. Though it sounds soooo simple, this general rule works: your plate with colourful veggies, a quarter with whole grains, and the remaining quarter with a lean protein! Voilà! You've got a balanced meal that’s delicious and nutritious.

Also, your body is pretty smart—it knows what it needs. Beyond the basic science of nutrition, I’m a firm believer in being attuned to our body. Pay attention to how different foods make you feel. Do carbs give you energy or make you feel sluggish? Adjust your intake based on how your body responds to different types of carbs. Trust your gut (literally)!

Tip #2 - You have to cook every meal

Let’s be real for a second—who has the time to cook every single meal from scratch? Between work, family, social life, and maybe sneaking in a bit of Netflix, spending hours in the kitchen just isn’t practical for most of us.

The idea that you have to cook every meal to be healthy is not only unrealistic but can actually stop you from even trying to make better food choices

So many people have this belief that you need to prepare all your meals… just like all the fitness influencers out there with Instagram feeds filled with delicious looking homecooked dishes.

This can create unnecessary pressure and make healthy eating seem like an all-or-nothing endeavor.  

 Sometimes I hear this: If I can’t cook every meal, why bother?” But the truth is that you can still eat healthy without spending hours in the kitchen.

The goal is to get started with making better food choices, and it doesn't have to be perfect. Starting with small, manageable changes is key to long-term success.

If you’re struggling with finding healthy alternatives on a budget, why not just start with the first meal of the day? The secret is to just to know what and how to tweak your meals. I’ve covered my top my latest podcast episode on eating healthy without breaking the bank, do check it out! It’s all about making smarter choices, whether you're cooking at home or grabbing something on the go. Look, eating out doesn’t have to mean junk food overload. Though it doesn’t mean visiting ONLY salad bars, it also doesn’t mean ONLY going to fast food restaurants. Balance is key. When you’re at a restaurant (even if you have no say over the choice), you can still pre-scan the menu and go for the healthiest options – which is usually grilled lean meats or seafood, salads bowls with dressing on the side, and whole grain mains. Instead of the deep-fried chicken sandwich, go for the grilled chicken with a side of sweet potatoes or corn-on-the-cob (I'm sure you know this). But if you’re dining out and struggling with knowing which cuisines to choose to stay on track with your diet, don’t miss out on my free 'Healthy Dining Out Guide'.  You CAN still enjoy your meal without the guilt by making smart choices when you’re eating out!

You’d want to avoid underestimating the power of ready-to-eat options. Stock your fridge and pantry with healthy convenience foods like pre-cut veggies, rotisserie chicken, and frozen fruits. These can be lifesavers on busy days. If you’re feeling adventurous and wanting to dip your toes into meal prepping, it’s a good idea to start by prepping the easiest meal of the day: breakfast. Mornings are usually the timeslots we have the most control over, and starting it right with a healthy balanced meal can make a whole lot of difference to your mood and energy levels. If you simply have no time, you can start by purchasing ready-made items like a healthy deli sandwich or quick Greek yogurt pot. In my signature holistic nutrition and lifestyle coaching program Empowered Eating, I teach all the skills of easy, low-prep meal prepping and planning. With a few minutes to spare, you can even start with simple recipes that don’t require a ton of ingredients or steps! If you'd like a teaser of what I'll be covering, I’ve got a few favorites I share in my FREE high-protein breakfast recipe guide filled with 10 of my little/ no-prep fuss-free meals. I'd highly recommend checking that out so you can win the day with a healthy breakfast. Honestly, don’t let the pressure to cook every meal deter you from starting your healthy eating journey. It’s about progress, not perfection. Making small, consistent changes can lead to big results over time. Remember, the goal is to make better choices, not to be perfect.

Tip #3 - You have to eat by X time

“Don’t eat after 7 PM!”—I’ve heard it all. The idea that you must eat by a certain time to lose weight is outdated. It’s not about when you eat, but what and how much you eat. I used to stress about eating dinner before some deadline.

That was until I realised time was a construct. And who decided that 7 PM was the magic hour when all food turns to fat? Turns out that what matters more is what we eat and how much of it we’re chowing down on throughout the day. Whether you eat at 6 PM or 9PM, it’s more about the quality of your food choices and how they fit into your overall day. Of course, it’s still better to avoid eating right before bed, because depending on what you eat you might be stressing out you digestive system unnecessarily and having extra energy you don’t need before bed. I remember that I used to stress out during hectic work periods, wondering how I was going to scarf down dinner before the clock struck 7 while stuck in a never-ending team meeting. By the time I got home I was usually so exhausted that I couldn't fathom having to cook a meal from scratch.

But life happens, and sometimes dinner doesn’t hit the table until later. And it definitely wasn't as pretty as the colourful meals we see on food Instagram pages. Guess what? I survived, and so did my metabolism.

Everyone’s different, so find what works for you. Some folks swear by intermittent fasting—it helps them manage their calories without feeling deprived. For others it can trigger late-night cravings that lead to a kitchen raid.

One of the best tips I swear by is to tune in to what your body is telling you. If you’re genuinely hungry at 9 PM, have a snack! One of my go-to pre-bed snacks is half a banana with Greek yogurt to get some sleep-inducing tryptophan to boos sleep quality. This will trump a bowl of butter chicken with cheese naan; the high fat content that will cause stomach discomfort and a restless night (foods high in fat are harder for your body to digest). Focus more on the nutritious quality of what's on your plate than when it’s there. Choose nutrient-packed foods like veggies, lean proteins, and whole grains whenever you eat. If you eat things that aren’t meant to nourish you, (e.g. junk foods that are high in fat) right before bedtime, your digestive system will continue working to break them down and interfere with your ability to sleep.

Life’s too short to stress about eating a little later than usual. As long as you’re making balanced choices throughout the day, a late dinner here and there won’t throw you off track.

For long term sustainability and your mental health and wellbeing, it’s all about finding an eating rhythm that fits your lifestyle and keeps you feeling good. Whether you’re a three-square-meals-a-day person or you prefer one or two snacks in between meals, it’s really your call.

Tip #4 - You should avoid fat to lose fat

The belief that eating fat makes you fat is a tough one to shake, but it's time to let it go.

Contrary to what popular belief, your body needs fats to function optimally. Healthy fats, like those found in avocados, nuts, seeds, and olive oil, provide essential fatty acids that support brain health, hormone production, and even help absorb important vitamins. The reason why they get such a bad rep boils down to their calorie-density. While healthy fats offer numerous benefits, they are also calorie-dense. This means that even though they’re good for you, eating too much can still lead to consuming more calories than your body needs. This is why portion sizing is super important when dealing with this macronutrient.  They help keep you feeling full and satisfied, which can prevent overeating and unhealthy snacking later on. Plus, they add delicious flavor and texture to your meals.

I coach many women who come to me thinking they eat little but still seem to gain so much weight… and when I audit their meals, I realise that their idea of ‘eating less’ usually means a handful of high-fat foods, such as nuts. This might seem harmless, but they pack quite a punch in terms of calories. Especially if they’re eaten straight from the bag and when your eyes are glazed over from watching a gripping TV series.

Keeping an eye on portion sizes ensures you get the benefits of healthy fats without going overboard on calories, keeping you on track with your fitness goals! It’s important also to combine healthy fats with lean proteins, whole grains, and plenty of fruits and veggies for a well-rounded meal.

Understanding the role of fats in your diet is key to achieving your health goals. I always recommend mastering the basics of nutrition instead of following fad diets and eating plans blindly, so you can make informed choices. Including healthy fats in your meals is definitely one of them, so that you're not only supporting your overall well-being but also making your food more enjoyable v.s. plain old boiled chicken breast. Your body needs fats for energy, cell growth, and nutrient absorption. It’s all about choosing the right fats.

Bonus Tip #5 - Flexible Dieting is Key

Remember: Strict diet plans with rigid rules can be tempting, but they’re often unsustainable and can lead to a cycle of yo-yo dieting. A flexible, balanced approach to eating is more effective for long-term weight management. Now take a piece of pen and paper and jot down these top tips:

• Practice Intuitive Eating: Listen to your body’s hunger and fullness cues instead of following strict rules. Are you truly hungry or merely craving food? Is this triggered by a stressful event? What are is your emotional state when you feel hungry? Be sure to tune in to your body!

• Focus on Quality: Choose nutrient-dense foods that nourish your body and keep you satisfied. Are you eating a balanced plate with all three essential macronutrients, prioritizing protein (as the building block for your lean muscle mass)? Do you have fiber on the side to aid digestion and help with satiety - a lifesaver when you're trying to lose weight on a calorie deficit.

• Allow for Flexibility: Enjoy your favorite foods in moderation. Deprivation can lead to binge eating and an unhealthy relationship with food - unless you have the willpower of a professional bodybuilder, but their willpower is also truly tested to the limits. Kudos to them! But for the general population, long term adherence is key to weight loss success.
  

Fat Loss is Not a Linear Process

What remains constant is our quality of life, overall health and wellbeing. Instead of being tethered to fixed programs, you too can create flexible, sustainable strategies that evolve with your changing needs.

Mastering these took me years of expensive private coaching, complicated formal accreditations and repeated cycles of trial-and-error. 

But it doesn’t have to be the same for you. The secret to my 100lbs weight loss transformation is now available to you: I’ve condensed my lifelong knowledge and skills into a holistic nutrition and lifestyle coaching program meant to teach you the EXACT STEPS I used to lose weight and keep it off. My signature holistic fat loss methodology helps you shed pounds without losing your favorite foods - all in just 10 weeks! There's less than 5 months to the end of 2024, but there's still time to make this your fittest year yet. I'll be opening up applications soon for my final intake of Empowered Eating, so sign up now! It's time to master the whys and hows of a gentle approach to nutrition, rebuild a positive relationship with food, and free yourself from the chains of guilt and anxiety that comes from diet culture.

Click here to enroll for early access to my Empowered Eating program~ (psst: exclusive bonuses)

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