If you’re struggling to keep New Year’s resolutions, especially when it comes to food and diet, you’re not alone. A 2020 study reported that less than half of people who set abstinence-related goals (eliminating sugar, cutting carbs, etc.) are successful. It doesn’t help to have a lot of food myths swirling on social mediawhich can cause misinformation, unwanted results and unhealthy eating.

Instead of trying a viral diet fad that will almost certainly fail, why not listen to people who know their stuff? To find out which food mistakes are tired of seeing nutrition experts, we talked to them to find out more about what you should do.

1. Scared of carbs

Registered dietitian Amy Davis says that carbs are often made to be the enemy. He points to the keto and carnivore diets as just a few of the plans that focus on cutting carbs. Davis says that fearing carbs is a mistake, however, explaining, “We need carbs! They’re our bodies’ main source of fuel, and they don’t naturally make you to gain weight as many believe.”

Instead of cutting carbs as a diet plan, Davis says people “can choose high fiber, whole foods carbohydrates.”

Francesca Alfanoa certified dietitian-nutritionist, agrees. He adds, “Complex carbs like sweet potatoes, quinoa and whole grains provide the energy and nutrients your body needs – especially fiber and B vitamins. This is important if you’re focusing on your health, especially to women.”

If you need more reason to stop fearing carbs, consider what Mayo Clinic must be said. The healthcare giant says that low-carb diets can result in shorter-term weight loss but that after about 12-24 months, the results may not last. The medical center also notes that while refined carbs like table sugar can raise your blood sugar, the more complex carbs found in vegetables and beans are unlikely to do so.

2. Eliminate all sweets

You don’t have to skip every sweet treat to maintain a healthy eating lifestyle. Davis says, “It’s well-documented that too much added sugar has negative health effects, but all-or-nothing thinking is often counterproductive.” Not only are abstinence-based goals more difficult to maintain, but sugar withdrawal may first leads to binge-eating behavior.

the American Heart Association recommends that men eat no more than 36 grams of sugar per day, while women should eat no more than 25 grams per day. For reference, a piece of Junior’s famous cheesecake in New York is contains approximately 22g of sugar per serving. While you’d be wise to avoid having a lot of dessert at every meal, you don’t have to feel guilty about the occasional indulgence.

Davis also points out that you can find “unrefined, natural sweeteners to satisfy your sweet tooth.” He recommends Medjool dates because “they offer the same sweet, caramel flavor and nutrients like fiber, magnesium and potassium.” If you are cooking at home, you can also try to replace the traditional one refined sugar with alternatives such as turbinado or muscovado sugar.

3. Become obsessed with intermittent fasting

Intermittent fasting is a style of eating that involves cycling between eating and fasting periods. the Cleveland Clinic says that this way of eating can have many benefits. It can reduce inflammation, improve blood sugar and improve sleep quality. That said, there are reasons to be careful before you start this type of regimen.

The Cleveland Clinic states that some of the potential side effects of intermittent fasting include irritability, low energy and temperature sensitivity.

Alfano also warned, “Intermittent fasting is everywhere today, but it’s not always the best option – especially for women trying to get pregnant or balance their hormones.” She says skipping meals for long periods of time can “increase stress hormones like cortisol, interfere with ovulation and disrupt your menstrual cycles.”

If you are using intermittent fasting as a weight loss toolAlfano recommends that you focus on getting balanced meals and prioritize sleep and stress management. Do not fast longer than recommended by your healthcare provider. If you start to feel tired or stressed, this type of diet may not be for you. In this case, Alfano recommends that you “try to eat regular, balanced meals to maintain your blood sugar and help your hormones stay on track.”

4. Reliance on protein shakes and supplements

Many protein shakes are advertised as meal replacements. While a recovery shake can help you get a much-needed energy boost after a workout, it doesn’t help much when it comes to getting your vitamins and minerals.

Alfano says, “Protein shakes can help in a pinch, but overusing them can mean you’re missing out on real, nutrient-dense foods.” Unless you do a close reading of every label, there may be ingredients hiding in your protein shakes that you don’t know about. According to Alfano, “Many store-bought shakes are full of artificial sweeteners and fillers that can upset your gut or disrupt your hormones.”

It’s also worth noting that the FDA does not analyze or test the content of supplements before they go to market. As a result, determine the actual effectiveness of everything from supplemental vitamin tablets to protein powder and the swings can be challenging.

A better approach? Alfano says he recommends that people “focus on whole food protein sources like eggs, lentils, nuts, seeds and high-quality meat or fish to get what your body needs . “

5. Following a super strict diet plan

According to Davis, any rigid diet regimen is unlikely to produce long-term results. He explains, “Although a strict diet may give you short-term results, it is often not sustainable in the long run and leads to weight gain and negatively affects your relationship with food.”

If your eating plan is too strict, it may even be classified as disordered. The National Eating Disorders Association (NEDA) describes disordered eating as a “spectrum of problematic eating behavior and distorted attitudes toward food, weight, shape and appearance.” NEDA states that behaviors that indicate unhealthy eating may include dieting, skipping meals, fasting, restricting food intake or eliminating specific foods or food groups.

Instead of following a rigid idea about what you can and can’t eat, Davis advises, “Focus on making healthy, sustainable habits like eating 4-5 servings of fruits and vegetables every day, regular exercise that you enjoy and getting enough protein in the diet.”

The bottom line

Time and again, the experts we talked to said that the best way to eat better is to focus on simple habits like eating more food. Be wary of any over-the-counter product that promises miraculous results. And don’t worry about what qualifies as a “good” or “bad” food that you forget to maintain a balanced diet. Any all-or-nothing diet is unlikely to be sustainable or help you achieve long-term results. When in doubt, always consult your healthcare provider about making the right changes to your diet.