Carbs should be completely eliminated
It’s true that calories come from carbohydrates, but carbs are also essential for the body. Cutting out sugary foods completely is not the solution. In fact, most foods contain some sugar. Instead, focus on choosing healthier carbs and controlling portion sizes. Whole grains, such as oats, red rice, or whole wheat flour, are better options than refined sugars. It’s best to consult a nutritionist to determine how much sugar to consume daily.

Many people avoid carbohydrates altogether when trying to lose weight or believe that carbs must be eliminated for weight loss. In reality, healthy carbohydrate sources, such as fruits, vegetables, nuts, and whole grains, are vital for the body. Carbohydrates should be balanced with protein for effective weight loss. Experts generally agree on cutting down on refined carbs like white rice, white pasta, processed snacks, and sweets.

It is better to avoid oil
The idea that oil should be completely eliminated from the diet is also incorrect. What matters is the type and amount of oil you consume. Avoid oils like soybean oil and mustard oil; olive oil is a healthier choice. Avoid deep-fried or oil-fried foods. Generally, using just enough oil for cooking is sufficient. Fish oil is also beneficial, though hilsa oil is an exception. Additionally, try to reduce fat from your diet.

Go to the gym and exercise hard for quick results
While exercising regularly is beneficial, you should listen to your body and understand its limits. There is no need to do strenuous workouts or go to the gym for quick weight loss results. In fact, it may backfire and lead to weight gain. However, strength training exercises can help build muscle. Regular walking or jogging, combined with a balanced diet, is an effective way to lose weight.

All fats add weight
Not all fats are bad. Some fats are important for the body, such as those found in olive oil, avocado, almonds, and coconut butter. Consuming these fats won’t necessarily lead to weight gain.

Eating in the middle of the night increases weight
Many studies suggest that eating late at night leads to weight gain, but this is debated. The key factor is how long before bed you eat dinner. Experts recommend finishing dinner at least two hours before going to bed.

A low-fat diet helps with weight loss
Many people buy low-fat foods to lose weight, but these products often contain added sugar and other ingredients that aren’t healthy. Instead of helping, they may cause harm.

No need to watch food if you exercise more
Some believe that if they exercise more, they don’t need to watch their diet. This is incorrect. Both diet and exercise need to be balanced for effective weight loss.

Plant or animal proteins are similar
Although both plant and animal proteins can be part of a healthy diet, they differ in nutritional content. Animal proteins, such as meat, poultry, and fish, provide complete proteins with essential amino acids. Plant-based proteins, like beans, legumes, nuts, and tofu, can also provide adequate protein, but you may need to combine different sources to ensure you get all the essential amino acids.

It is healthy to consume honey or jaggery instead of refined sugar
Natural sweeteners like honey and jaggery may be healthier alternatives to refined sugar, but they are still sugars. It’s important to monitor your intake of these sweeteners just as you would with regular sugar, as consuming too much can be harmful.

Eating healthy food is expensive
Eating healthy doesn’t have to be costly. With proper planning, you can eat nutritious food on a budget by including staples like rice, beans, lentils, oats, eggs, and seasonal fruits and vegetables. Avoid eating out and focus on cooking at home, as home-cooked meals are usually healthier and more cost-effective.

Banning gluten
Unless you have a medical condition like celiac disease or a gluten allergy, there’s no need to cut out gluten. A gluten-free diet may lead to missing out on important nutrients. Whole grains, even those containing gluten, are beneficial for digestion and overall health.

Follow only a liquid diet
Liquid diets like juices and smoothies are often high in sugar. Whole fruits, which contain fiber, are more effective for weight control. Liquid diets lack complex carbohydrates, which can hinder weight loss.

Skipping meals is a good way to lose weight
To lose weight, skipping meals is not an effective way. In fact, it slows down your metabolism and makes it harder to lose weight. It’s better to eat small, healthy meals throughout the day. Skipping meals can also lead to overeating later, causing the body to store fat.