Stop overcomplicating nutrition. Here’s what actually works.
If you’ve ever felt confused by all the conflicting nutrition advice out there—you’re not alone. From “no carbs after 6pm” to “eat six small meals a day,” there’s a lot of outdated (and just plain wrong) diet advice floating around.
Let’s break down 5 of the most overrated diet rules, and what you should actually be focusing on instead for better energy, performance, and results in and out of the gym. 💪🍽️
1. “You have to eat 6 small meals a day to boost your metabolism.”
Why it’s overrated:
There’s no magic in meal frequency. Eating more often doesn’t “speed up” your metabolism—what matters is your total daily calorie intake.
What to do instead:
✅ Eat in a way that fits your lifestyle.
✅ Some people prefer 3 larger meals, others prefer 4–5 smaller ones.
✅ Choose a structure that helps you stay full, satisfied, and consistent.
2. “Carbs after 6pm will make you fat.”
Why it’s overrated:
There’s nothing special about 6pm. Your body doesn’t automatically store food as fat based on the clock—it’s all about your total intake over the day.
What to do instead:
✅ If you train in the evening, carbs after 6pm actually help with recovery.
✅ Focus on what you’re eating and how much, not just when.
✅ Quality sleep and energy levels matter more than avoiding dinner carbs.
3. “You need to detox to reset your body.”
Why it’s overrated:
Your liver and kidneys already do the detoxing for you—no expensive teas or juice cleanses required.
What to do instead:
✅ Eat more whole foods, veggies, lean protein, and drink water.
✅ Reduce processed food, alcohol, and added sugars.
✅ Want to feel better? Prioritise consistency over quick fixes.
4. “Clean eating” is the only way to lose fat.
Why it’s overrated:
Labeling foods “clean” or “dirty” creates guilt and confusion. Fat loss comes from a calorie deficit, not perfection.
What to do instead:
✅ Follow the 80/20 rule – 80% whole, nutrient-dense foods; 20% flexibility.
✅ Yes, you can enjoy pizza and make progress.
✅ Sustainable eating > perfect eating.
5. “You need to cut carbs to lose fat.”
Why it’s overrated:
You can lose fat on a low-carb diet, but it’s not required—and for many, it’s not sustainable. Carbs fuel your brain, muscles, and workouts.
What to do instead:
✅ Focus on a calorie deficit and eat enough protein.
✅ Choose quality carbs like rice, oats, fruit, potatoes, etc.
✅ Find an approach you can stick with long-term.
💡 The Bottom Line? Simplicity > Extremes.
Nutrition doesn’t need to be complicated, restrictive, or miserable. Focus on:
🥗 Eating whole, satisfying meals
🍗 Getting enough protein
🥔 Including carbs to fuel training
💧 Staying hydrated
📉 Maintaining a slight calorie deficit if fat loss is your goal
Sustainable, balanced eating will always beat short-term trends. 🙌
📩 Need help creating a nutrition plan that works with your training?
Grab a FREE PASS to try our gym and chat with one of our expert coaches at Element Fitness Health Club!
📍 Located in Nunawading – where real results meet real support.
