1. "Todas las calorías son iguales."

¡Falso! Aunque una caloría es una unidad de energía, tu cuerpo procesa 100 calorías de refresco muy diferente a 100 calorías de almendras. La densidad nutricional importa.

2. "Debes comer menos de 1,200 calorías para perder peso."

¡Falso! No es cierto para la mayoría. Comer muy poco puede ralentizar tu metabolismo y llevar a deficiencias nutricionales.

3. "Los carbohidratos engordan."

¡Falso! ¡No! El exceso de calorías de cualquier tipo puede llevar al aumento de peso. Los carbohidratos saludables como avena, frutas y legumbres son nutritivos y esenciales.

4. "Saltarse comidas ayuda a perder peso."

¡Falso! A menudo ocurre lo contrario. Saltarse comidas puede llevar a comer en exceso después y alterar los niveles de azúcar en sangre.

5. "La grasa es mala para ti."

¡Falso! ¡Error! Las grasas saludables (como aceite de oliva, aguacates y frutos secos) son esenciales para la salud cerebral y cardíaca.

6. "Puedes quemar una mala dieta con ejercicio."

¡Falso! No realmente. La nutrición y el ejercicio funcionan mejor juntos — no puedes compensar una alimentación constantemente mala con ejercicio.

7. "Comer tarde en la noche causa aumento de peso."

¡Falso! El momento no lo es todo. La ingesta total diaria y las elecciones importan más que cuándo comes.

8. "Bajo en grasa significa saludable."

¡Falso! ¡Ten cuidado! Los productos bajos en grasa a menudo tienen azúcar o químicos extra para mejorar el sabor.

1. "All calories are equal."

Busted! While a calorie is a unit of energy, your body processes 100 calories of soda very differently than 100 calories of almonds. Nutrient density matters.

2. "You must eat less than 1,200 calories to lose weight."

Busted! Not true for most people. Eating too little can slow your metabolism and lead to nutrient deficiencies.

3. "Carbs make you fat."

Busted! Nope! Excess calories of any kind can lead to weight gain. Healthy carbs like oats, fruits, and legumes are nutritious and essential.

4. "Skipping meals helps you lose weight."

Busted! Often the opposite happens. Skipping meals can lead to overeating later and mess with blood sugar levels.

5. "Fat is bad for you."

Busted! Wrong again! Healthy fats (like olive oil, avocados, and nuts) are essential for brain and heart health.

6. "You can burn off a bad diet with exercise."

Busted! Not really. Nutrition and exercise work best together — you can't out-exercise consistently poor eating.

7. "Eating late at night causes weight gain."

Busted! Timing isn't everything. Total daily intake and choices matter more than when you eat.

8. "Low-fat means healthy."

Busted! Be cautious! Low-fat products often have extra sugar or chemicals to boost flavor.

9. "Juicing is the best way to detox."

Busted! Your liver and kidneys are your natural detox system. Whole fruits and veggies are better than juicing.

10. "Calories are all that matter in nutrition."

Busted! Not at all. Vitamins, minerals, fiber, and food quality are just as important for health and wellness.

11. "Eating more frequently boosts metabolism."

Busted! Not necessarily. Meal timing has minimal effect on metabolism. What matters more is total daily intake.

12. "Salads are always low-calorie."

Busted! Not always! Dressings, cheese, croutons, and toppings can turn a salad into a calorie bomb.

13. "If it's healthy, you can eat as much as you want."

Busted! Portion still matters. Even healthy foods like nuts, avocado, or granola can be high in calories.

14. "Starving yourself is the fastest way to lose weight."

Busted! Dangerous myth. It leads to muscle loss, slow metabolism, and rebound weight gain.

15. "Drinking cold water burns calories."

Busted! Technically true, but negligible. The calorie burn is so tiny it doesn't impact weight loss.

16. "You only gain weight if you eat junk food."

Busted! Any food eaten in excess can lead to weight gain. Even healthy foods have calories.

17. "Vegetarian = low calorie."

Busted! Not always. Many vegetarian meals can still be calorie-dense (hello, cheese pizza and pasta!).

18. "Gluten-free foods are healthier and lower in calories."

Busted! Not by default. Some gluten-free products are higher in sugar or fat to compensate for texture.

19. "Fat turns into fat in your body."

Busted! Oversimplified. Dietary fat is essential and only stored as fat when total calories exceed your needs.

20. "Natural sugars (like honey or agave) don't count."

Busted! They do. Your body still sees them as sugar — moderation is key.