Myth: negative-calorie foods (celery) burn more than they contain. Truth: they’re very low-calorie, but digestion uses only a small fraction — no food has a net negative burn. Myth: fat makes you fat. Truth: fat is calorie-dense (9 kcal/g) but not uniquely fattening; total calories decide. Myth: eating at night causes gain. Truth: timing doesn’t change the math; total daily intake does. Myth: "clean" foods are calorie-free. Truth: almonds and avocado are healthy but still count. Myth: you must be perfect. Truth: consistency over weeks beats perfect days.
Key facts:
- No negative-calorie foods
- Fat isn’t uniquely fattening
- Timing ≠ total calories
- Healthy ≠ calorie-free
- Consistency > perfection