If you ask ten people about dieting, you’re likely to get ten different answers. There’s a lot of misinformation out there. Some of it is spread by well-meaning friends and family members, while others come from advertising and diet culture.

In this article, we’re going to debunk ten popular dieting myths.

Myth #1: You have to give up carbs to lose weight

Carbs have gotten a bad reputation over the years. Many people believe that they are the reason they can’t lose weight. This couldn’t be further from the truth. Carbs are an essential part of a healthy diet.

They provide the body with energy and help the brain function. It’s true that some carbs are better than others, but you don’t have to give them up completely to lose weight. Just make sure you’re choosing complex carbs like whole grains, fruits, and vegetables over simple carbs like white bread and candy.

Myth #2: You can eat whatever you want if you exercise enough

Exercise is essential for a healthy lifestyle, but you can’t out-exercise a bad diet. Even if you run five miles a day, you’re not going to lose weight if you’re eating junk food and drinking soda.

What you eat is just as important as how much you exercise. Aim for a balanced diet of lean protein, whole grains, fruits, and vegetables.

Myth #3: You should only eat low-fat or fat-free foods

Low-fat and fat-free foods have been popular for years. However, they aren’t always the best choice. Many low-fat and fat-free foods are high in sugar and other additives to compensate for the lack of fat.

Fat is an essential nutrient that helps our bodies absorb certain vitamins and minerals. Just make sure you’re choosing healthy fats like avocados, nuts, and olive oil.

Myth #4: Skipping meals is a good way to lose weight

Skipping meals may seem like an easy way to cut calories, but it’s not a good idea. When you skip meals, your body goes into starvation mode and holds onto the calories you do consume. This can actually cause you to gain weight in the long run.

Instead of skipping meals, focus on eating smaller, more frequent meals throughout the day.

Myth #5: All calories are created equal

It’s true that weight loss comes down to calories in versus calories out, but not all calories are created equal. A 100-calorie apple is going to have a different effect on your body than a 100-calorie candy bar.

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Whole, nutrient-dense foods are going to give your body the nutrients it needs to function properly, while processed foods are going to leave you feeling hungry and unsatisfied.

Myth #6: You can lose weight quickly and keep it off

Quick weight loss may seem appealing, but it’s not sustainable in the long term. Many people who lose weight quickly end up gaining it all back (and more) once they return to their old eating habits. Weight loss is a process that takes time and effort.

Slow and steady wins the race.

Myth #7: Eating after a certain time at night will make you gain weight

It’s a common myth that eating after a certain time at night will cause you to gain weight. However, it’s not what time you eat that matters, it’s what you eat.

If you’re snacking on junk food and sugary drinks late at night, then yes, you’re going to gain weight. But if you’re eating a healthy, balanced meal, then it doesn’t matter what time you eat it.

Myth #8: You have to eat salads to lose weight

Salads have a reputation for being the go-to meal for people who are trying to lose weight. While salads can be a healthy choice, they’re not the only option. There are plenty of other healthy foods that you can eat to lose weight.

Don’t feel like you have to eat a salad every day to be healthy.

Myth #9: You should avoid all sugar to lose weight

Sugar has gotten a bad reputation over the years, and for good reason. Too much sugar can lead to weight gain, diabetes, and other health problems. However, you don’t have to cut sugar out of your diet completely to lose weight. It’s all about moderation.

Aim for natural sources of sugar like fruit and honey, and limit your intake of processed sugar.

Myth #10: You can’t eat out and be healthy

Eating out has a reputation for being unhealthy, but it doesn’t have to be. Many restaurants offer healthy options, like grilled chicken and vegetables.

Just make sure you’re paying attention to portion sizes and choosing healthy options instead of fried and fatty foods.